Gluten Free Diet (Celiac Disease) - Safe Foods

If you are on a gluten-free diet, what foods are OK to eat? What new foods have you added to your diet?

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Gluten-free foods

It's a good idea to get into the habit of keeping a food record. You can use the record to make sure that you are reaching your required nutrients and avoiding gluten containing foods.

These are the foods that are SAFE to consume:

  • Amaranth

  • Arrowroot

  • Buckwheat

  • Cassava

  • Corn

  • Flax

  • Garbanzo beans (chickpeas)

  • Indian rice grass

  • Job's tears

  • Legumes

  • Millet

  • Nut flours

  • Potatoes

  • Quinoa

  • Rice

  • Sago

  • Seeds

  • Soy

  • Sorghum

  • Tapioca

  • Teff

  • Wild rice

  • Yucca

The other foods that you are able to eat are:


  • Plan meat, poultry, fish, shellfish, and eggs

  • Dry peas and beans, nuts, peanut butter, and soybeans

  • Tofu


  • Fruit

  • Fruit juice


  • Fresh, frozen, and canned vegetables


  • Milk

  • Plain yogurt

  • Cottage cheese

  • Cheese


  • Pure instant or ground coffee

  • Tea

  • Carbonated beverages

  • Alcohol - wine, vodka, gin, rum


  • Butter

  • Margarine

  • Vegetable oils

  • Lard

  • Shortening


  • Sugar

  • Honey

  • Jelly

  • Jam

  • Olives

  • Black pepper

There is a way to convert recipes that contain gluten into gluten-free recipes. You will need to experiment with the ingredient substitution, length of time, and temperature used for baking. Here are some substitutions that you can make in your recipes:

For 1 tablespoon of wheat flour, substitute one of these:

  • 1 1/2 teaspoons cornstarch

  • 1 1/2 teaspoons potato starch

  • 1 1/2 teaspoons arrowroot starch

  • 1 1/2 teaspoons rice flour

  • 2 teaspoons quick-cooking tapioca

For 1 cup of wheat flour, substitute one of these:

  • 3/4 cup plain cornmeal, coarse

  • 1 cup plain cornmeal, fine

  • 5/8 cup potato flour

  • 3/4 cup rice flour

A panel convened by the National Institutes of Health assessed all of the available scientific evidence on celiac disease and identified six elements essential to treating celiac disease once it is diagnosed:

C: Consultation with a skilled registered dietitian

E: Education about the disease

L: Lifelong adherence to a gluten-free diet

I: Identification and treatment of nutritional deficiencies

A: Access to an advocacy group

C: Continuous long-term follow-up.

You are going to need time, patience, persistence, and support with making these changes. These changes will affect you and everyone in your life, but it will get easier as you all get used to it. You are not alone in this so reach out to those who know what you are going through. The important thing to remember is that your body needs this diet to function correctly.

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