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Gluten Free Food List PDF

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Gluten Free Food List PDF Details
Gluten Free Food List
PDF Name Gluten Free Food List PDF
No. of Pages 8
PDF Size 37.15 MB
Language English
CategoryEnglish
Source fssai.gov.in
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Gluten Free Food List

Dear readers, today we are going to offer Gluten Free Food List PDF for all of you. Gluten is a protein which is found in wheat, rye, and barley. Many people like Gluten-free food for their health. Because Gluten-free food is very helpful for those who are suffering from celiac diseases, non-celiac gluten sensitivity and wheat allergy.

If you have had a diagnosis of having the coeliac disease or have found you have a sensitivity or allergic reactions to gluten or wheat then it is advisable to follow a gluten-free food. Through our post, you will get more information regarding the Gluten Free Food List which will be very valuable for you.

Gluten Free Food List PDF – A Complete List of Gluten Free Foods For A Gluten Free Diet

Grains :

Sr.No. Gluten-Free Grains
1. Rice
2. Corn
3. Millet
4. Quinoa
5. Sorghum
6. Amaranth
7. Teff
8. Buckwheat
9. Flax
10. Chia

Fruit :

Sr.No. Gluten-Free Fruit
1. Apples
2. Berries
3. Peaches
4. Pears
5. Bananas
6. Citrus fruits
7. Apricots
8. Oranges

Vegetables :

Sr.No. Gluten-Free Vegetables
1. Broccoli
2. Spinach, kale, swiss chard
3. Bok choy
4. Bell peppers
5. Asparagus
6. Squash
7. Whole potatoes
8. Garlic

Gluten and Dairy Free Food List PDF

Sr.No. Gluten-Free Dairy
1. Plain Milk
2. Butter
3. Most cheeses
4. Cream
5. Cottage cheese
6. Sour cream
7. Plain Yogurt

Gluten-Free Meat & Fish :

Sr.No. Gluten-Free Meat & Fish
1. Red Meat – Beef, Goat, Lamb
2. Poultry – Chicken and Turkey
3. Pork – Pig’s meat
4. Seafood –Fish, Crab, Lobster

Beans, Legumes, Nuts :

Sr.No. Beans, Legumes, Nuts –
1. Black beans
2. Pinto beans
3. Baked beans
4. Peanuts, pecans, macadamia
5. Almonds
6. Lentils
7. Chickpeas

Beverages :

Sr.No. Beverages
1. Water
2. Sparkling water
3. Juice
4. Soda
5. Sports/energy drinks
6. Tea
7. Coffee

Sauces & Condiments :

Sr.No. Gluten-Free Sauces & Condiments
1. Organic sauces
2. Apple cider vinegar
3. Veg oils & coconut oils
4. Tabasco
5. Tamari

Gluten Free Foods for Different Diets

There are many potential gluten-free options for different diets –

Sr.No. Some gluten-free foods that fit into many diets include
1. any whole, fresh vegetable
2. any whole, fresh fruit
3. lean proteins, such as beans and eggs
4. gluten-free baked goods, including pancakes, waffles, and bread

Gluten Free Food List PDF: Summary

  • Gluten is a protein found in wheat, rye, and barley.
  • Gluten is a group of proteins found in grains. Many popular foods often contain gluten, including bread and pasta.
  • In recent years, many people have become concerned about consuming gluten and may believe it can cause health problems.
  • However, research suggests that gluten is safe for most people and that other conditions may cause the symptoms that some may attribute to consuming gluten.
  • A person should always consult with a healthcare professional before adopting a gluten-free diet.
  • It’s a protein that allows things like bread to be chewy, stretchy, and rise nicely.
  • It can also be tasty – like barley malt found in flavourings such as barley and rye in alcohol.
  • Gluten is a common protein found in much of the current American food supply and is even in hand soap, cosmetics, conditioner, and items like Play-Doh and kid’s craft supplies.
  • However, some people may be intolerant to this protein, or worse yet – suffer from celiac disease.
  • In those with celiac disease, ingesting gluten can cause long-term intestinal damage.
  • For those with celiac disease, a gluten-free diet is a serious business.
  • There are also other reasons why some would adopt a gluten-free diet, primarily for health reasons.

Gluten Containing Foods – foods to avoid

  • Biscuits
  • Beer
  • Bread
  • Cakes
  • Chocolate bars
  • Cookies
  • Corned beef
  • Couscous
  • Crackers
  • Donuts
  • Gravies
  • Malt beverages
  • Malt vinegar
  • Monosodium glutamate
  • Muffins
  • Pasta
  • Pastries
  • Pies
  • Pretzels
  • Pizza
  • Sauces
  • Sausages
  • Salami
  • Sauces – many have wheat as a thickener
  • Soups – many have wheat as a thickener
  • Wheat flour

Most Asked Gluten-Free Diet Questions :

Q.1) What is Gluten?

Ans. Gluten is a protein found in wheat, rye and barley that causes intestinal damage (often resulting in wt loss and nutrient deficiencies) for individuals with gluten intolerance.

Q.2) Can I be gluten-free and vegan?

Ans. Watch out for hidden gluten! Seitan, a common vegan protein, is made from vital wheat gluten – a concentrated protein made out of gluten. Always ask if vegan and vegetarian burgers and mock proteins are gluten-free.

‍Q.3) Is Chocolate Gluten-Free? Is Candy Gluten-Free?

Ans. Sweets and treats are a haven for hidden (or not so hidden) gluten. While chocolate may be gluten-free, anything added to the chocolate might be unsafe.

‍Q.4) Is Alcohol Gluten-Free?

Ans. All distilled alcohol is gluten-free, due to the distillation process. However, any mash or additives added after distillation could be a rare source of gluten. In another way, traditional beer is made from barley or wheat and is not gluten-free. However, there are numerous gluten-free beer brands available, made from sorghum, millet, or other gluten-free grains.

Q.5) Why do gluten-free products have more calories?

Ans. Gluten-free foods are historically more calorically dense than their gluten-full counterparts. Because in the past gluten-free foods did not have the texture or taste of their counterparts, they often used excess sugar or fat to make them more palatable.

Q.6) Why are gluten-free products so expensive?

Ans. These substitutes, however, are often more expensive. This is because of the ingredient cost of the gluten-free grains, gluten-free certifications, distribution and marketing needed to get a product onto store shelves.

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