For people with celiac disease, a strict gluten-free diet is the only treatment, and it has to be followed for life. Even small amounts of gluten can damage the small intestine. Going gluten-free can feel limiting at first, but many foods are naturally gluten-free, and there are good alternatives for most of the rest. A tasty gluten-free diet is very achievable.
What gluten is
Gluten is a protein found in wheat (including spelt, durum, semolina, farro and kamut), barley, rye and triticale, and in foods made from them: most breads, pasta, baked goods, crackers and cereals, and many sauces, gravies, soups and coatings. Malt, usually made from barley, is found in malted milk, malt vinegar and many beers.
Naturally gluten-free foods
- Fresh fruit and vegetables of every kind.
- Fresh meat, poultry, fish, seafood and eggs, without breading, marinades or sauces that contain gluten.
- Beans, lentils, nuts and seeds.
- Milk, plain yogurt and most cheeses.
- Gluten-free grains and starches: rice, corn, quinoa, millet, sorghum, buckwheat (despite the name), amaranth, teff, potatoes and cassava.
- Oils, butter, herbs and spices (check spice blends).
Oats are naturally gluten-free, but regular oats are often contaminated with wheat during growing and processing. Choose oats labeled gluten-free, and check with your doctor or dietitian, since a small number of people with celiac disease also react to oats.
Reading labels
In the United States, foods labeled "gluten-free" must contain less than 20 parts per million of gluten, the lowest amount that can be reliably detected, under FDA rules. Labeling is voluntary, so a food without the claim isn't necessarily unsafe, but check the ingredients. Wheat must be named on the label as an allergen; barley and rye don't have to be, so look for words like barley, rye, malt and brewer's yeast. Meat, poultry and most alcoholic drinks are regulated by other agencies, so check labels carefully. If in doubt, contact the manufacturer or leave it out.
Avoiding cross-contact
Gluten can get into gluten-free food through shared toasters, cutting boards, colanders, frying oil and utensils, or from crumbs in butter and jam. At home, keep a separate toaster, clean surfaces well, and use separate spreads or squeeze bottles. Cook gluten-free food first if you're preparing both.
Tasty ideas
- Breakfast: eggs with vegetables, yogurt with fruit and nuts, gluten-free oatmeal, corn tortillas with beans, or pancakes made with buckwheat or a gluten-free flour blend.
- Lunch and dinner: rice bowls, stir-fries with tamari or gluten-free soy sauce, tacos with corn tortillas, risotto, polenta, baked potatoes, curries with rice, chili, or grilled fish with roasted vegetables.
- Pasta and pizza: many good pastas are made from rice, corn, quinoa or legumes, and gluten-free pizza crusts are widely available.
- Treats: flourless chocolate cake, meringues, panna cotta, rice pudding, fruit crumbles with a gluten-free topping, and plenty of gluten-free baking mixes.
- Drinks: coffee, tea, milk, juice, wine, most spirits and cider are gluten-free. Most beer contains gluten; look for beer labeled gluten-free.
Cuisines built on rice, corn and potatoes, such as Mexican, Indian, Thai and Peruvian cooking, offer many naturally gluten-free dishes. See also our gluten-free gourmet meals.
Eating out
Many restaurants now offer gluten-free options, but cross-contact is common. Tell your server you have celiac disease, ask how food is prepared, and be cautious with fried foods, sauces and soups.
Eating well
Many gluten-free breads, baked goods and snacks are made with refined flours and are lower in fiber, iron and B vitamins and higher in sugar and fat than the foods they replace. Build meals around naturally gluten-free whole foods, choose whole gluten-free grains such as brown rice, quinoa and buckwheat, and eat plenty of fruit, vegetables and beans. A registered dietitian who specializes in celiac disease can help.
If you think gluten makes you ill, see a doctor before cutting it out, because tests for celiac disease need you to be eating gluten to be accurate. Read more about gluten-free diets and going gluten-free.
Sources
- Gluten and food labeling (US Food and Drug Administration)
- Celiac disease (National Institute of Diabetes and Digestive and Kidney Diseases)
Last reviewed November 2026. This article is general information, not medical advice.