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What are healthy gluten-free foods?

Dr. Mark Hyman, MD
Family Medicine
Healthy gluten-free foods are any real, whole foods that aren't made from the grains that contain gluten, like wheat. In this video, I will share some gluten-free foods, and gives tips on reading food labels.
Even though going gluten-free can be difficult, you still have many food choices! Focus on eating a variety of fruits, vegetables, low-fat dairy products (those that do not have gluten-containing additives), beans, eggs, nuts, and lean meat, poultry, and fish.

There are still many healthy whole grains and starchy carbohydrate foods to choose from that do not contain gluten:
  • Amaranth
  • Arrowroot
  • Beans (kidney, black, soy, navy, pinto, etc.)
  • Buckwheat
  • Corn (look for pure corn tortillas)
  • Flax
  • Gluten-free baked products (made from corn, rice, soy, nut, teff and/or potato flour)
  • Kasha
  • Millet
  • Potatoes (sweet potatoes are best)
  • Quinoa
  • Rice (brown or wild rice is best)
  • Sorghum
  • Soy
  • Tapioca
Lisa Marie Rosati
Herbal Medicine
Gluten is a protein found in wheat (including kamut and spelt), barley, rye, malts, oats and triticale. Many people today are being diagnosed with gluten allergies or sensitivities. There are many gluten-free healthy options available. Here are some of my favorite lower carbohydrate choices:
  • Almond flour (for baking and breading)
  • Coconut flour (for baking)
  • Coconut oil
  • Vegetables (fresh, frozen or dried)
  • Fruits (fresh, frozen or dried)
  • Herbs
  • Meat and game
  • Poultry 
  • Fish and shellfish
  • Stevia and xylitol (for sweetening)
  • Apple cider vinegar
  • High quality dairy (Greek yogurt, kefir)
  • Honey
Rachel Begun
Nutrition & Dietetics

For a healthy gluten free diet, focus the majority of choices on whole, naturally gluten-free foods, including: fruits, vegetables, gluten free whole grains, legumes, nuts, seeds, low-fat dairy and lean cuts of meat, poultry and fish. For packaged foods, select options made from gluten free WHOLE grains and other nutrient dense ingredients, while avoiding products made mostly of refined grains and starches.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.