10 Naturally Gluten-Free Foods Every Celiac Should Be Eating

Eating a healthy, gluten-free diet is easy to do if you stick to natural, unprocessed foods. Although I enjoy bread or crackers on occasion (and maybe even a cookie or two), I have found that sticking to naturally gluten-free foods at least 80% of the time helps me feel my best. This articles lists 10 naturally gluten-free foods every person with celiac disease can safely eat and that are good for you too. Please see my disclosures.

Did you know that there are plenty of naturally gluten-free foods that can help someone healing from celiac disease and stave off chronic disease?

I think it’s funny that so many people think eating a gluten-free diet is hard to do. In all honesty, there are plenty of food to be found that are naturally gluten free and tasty too.

Unfortunately, many gluten-free folk get stuck in the packaged food trap, buying a lot of packaged and processed food. And many people still eat out a lot, and that’s why they get exposed to not only bits of gluten, but also high-caloric, not-so-good-for-you foods.

The truth is, if you eat mostly naturally gluten-free foods that you prepare yourself at home, you’ll be in good shape.

If you have celiac disease, gluten sensitivity, autoimmune disease, and/or are following a strict gluten-free diet for another reason, load up on these 10 naturally gluten-free and good-for-you foods!

(1) Vegetables and Fruits

The wondrous world of glorious greens and luscious fruits awaits those of you who can’t eat gluten.  

I loaded up on fresh fruits and vegetables in the years following my celiac disease diagnosis in order to flood my body with foods that promote healing.

Greens – like spinach, kale, Swiss chard, and collard greens – are the best naturally gluten-free “medicine” you can find. Load up on greens any chance you get, and consider juicing fresh greens to fast-track your healing.

It’s no secret the so many vegetables and fruits have medicinal properties.

Mushrooms, for example, contain cancer-fighting properties, and tomatoes contain the antioxidant lycopene, which has been shown to improve heart health and a lower risk of certain types of cancer.

Each piece of vegetable or fruits contains a cocktail of vitamins and minerals that promotes health in your cells and builds whole body immunity.

And don’t listen to people who tell you to avoid fruit because it contains sugar. Fruit sugar comes perfectly packaged with fiber and essential nutrients that aid in the proper digestion of that fruit. You can enjoy berries, kiwis, citrus fruits, apples and more. There’s nothing like satisfying your sweet tooth while getting essential vitamins and important fiber at the same time!

(2) Amazing Whole Grains

While wheat, rye, barley and other grains are off limits to those following a gluten-free diet, there is still a world of amazing whole grains that await you. Brown rice, quinoa, millet and buckwheat (kasha) are just a few filling and tolerated gluten-free grains that are naturally gluten free.

Oats are also naturally gluten free, however, they are notoriously cross contaminated with wheat during the farming process. You must only eat oats labeled “gluten free” or better yet, “certified gluten free.” 

Even if you have celiac disease, go can still enjoy gluten-free whole grains with every meal. 

(3) Dairy

While many people following a gluten-free diet don’t tolerate dairy well, dairy is a naturally gluten-free food and okay to eat if you have celiac disease.

Milk and yogurt are almost always gluten free, as are most cheeses (although some speciality cheeses are not gluten free – like blue cheese – check labels, please).

While I’m not a proponent of eating lots of dairy when you’re trying to heal your gut, as dairy is a high-inflammatory food, someone in good overall health and who can tolerate dairy well should feel okay doing so.

Look for organic dairy and dairy products from animals free from antibiotic usage and artificial growth hormones.

If you cannot tolerate dairy, you can also enjoy most alternative “milk” products made with almonds, cashews, coconut, soy and rice products (check labels carefully when enjoying oat milk alternatives). These products offer a dairy-free option to this beloved food group.

(4) Beef

Beef is a-okay to enjoy on a gluten-free diet and is naturally gluten free.

I recommend enjoying only pasture- and ethically-raised beef over factory farm beef to mitigate your risk of eating pesticides and sick animals given excessive hormones and prophylactic antibiotics. 

Most cows are fed grasses and grains, but what they eat (even if it’s wheat) does not impact the meat. In other words, beef does not contain gluten unless the manufacturer adds it in the final product during processing.

(5) Chicken (and Turkey)

While poultry, such as chicken and turkey, should not be mistaken as a health food, it’s still a naturally gluten-free food and you can safely enjoy on a gluten-free diet.

Look for chicken that is organic, pasture-raised, and labeled free range. When consuming any animal products, it’s wise to buy the highest quality you can find.

(6) Fish

Fish is a delicious naturally gluten-free food that is also an excellent source of high quality fats.

Fatty fish, such as salmon and shellfish, offer up a good source of omega 3 essential fatty acids, which has been proven to control and even lower inflammation in your body. 

(7) Nuts & Seeds

Nuts and seeds are a good source of essential fats and can help with brain function, weight loss and improving your overall health. And, of course, they’re naturally gluten free.

You can also enjoy seeds, such as pumpkin and sunflower seeds, as well as nuts, such as almonds, walnuts and cashews. All are fantastic sources of fat and fuel that your body needs to function optimally. Avoid buying nuts from bulk bins due to cross contamination, and always check labels to ensure the product does not contain any gluten.

(8) Eggs

Eggs are a great protein source, fairly cheap, and are a naturally gluten-free food.

Eat the whole egg (yolk included!) and look for pasture-raised, free-range eggs. Such chickens are soaking in the sun and feeding off the lay of the land… this means the eggs will be loaded with vital nutrients and omega 3 fatty acids too.

(9) Herbs & Spices

Spice is the variety of life so spice up meal time with naturally gluten-free herbs and spices.

Fresh is always best and your safest bet against cross contamination. Try mint, basil, oregano, thyme and more.

When buying dried spices, double check the label to ensure no gluten additives. I’ve tested dried spices on many occasions with mixed results. I encourage you to view my list of safe gluten-free spice brands.

(10) Chocolate

It’s definitely okay to eat a little chocolate… and how lucky are we that chocolate is a naturally gluten-free food?!?  

Just beware of cheap brands with fillers that may contain gluten, or candy bars that might contain gluten (like malt or crispy bits) too.

A solid piece of dark chocolate (look for 70% cacao and up) should be naturally gluten free and will contain some good fats and antioxidants too. Yes, you can indulge without the guilt on this naturally gluten-free treat.

Lots to Eat, So Little Time

There are so many products that are naturally gluten free, delicious, and safe to consume when you cannot eat gluten.

Be sure to consume packaged foods in moderation, eat the rainbow, and use products that contain minimally processed ingredients.

Remember, the cleaner you eat, the more naturally gluten free you’ll eat, and the better you’ll likely feel too. Cheers to YOUR good health!