How to Go Gluten Free With Printable Food List

Here's everything you need to know about going gluten free from me, a certified Institute for Integrative Nutrition health coach!

I have been on a gluten free diet for several years simply because it makes me feel better. I have a gluten intolerance, not full-blown celiac disease - also known as non-celiac gluten sensitivity. I also eat gluten free because I try to follow a CLEAN diet with less processed foods and more fruits and vegetables.

If you suffer from bloating, stomach discomfort, fatigue, constipation or gas when you eat a big plate of pasta, you might want to consider whether you could have a gluten intolerance too.

However, I know many people believe there is no such thing as non-celiac gluten sensitivity. I say do what works for you and your body. I have nothing to lose because removing cake, cookies, and crackers from my diet will only make me healthier. If you want to learn more about non-celiac gluten sensitivity read this article from PubMed.

Jump to:

What is gluten?
Foods to avoid when you are gluten free
What foods contain gluten
Symptoms of gluten intolerance
What you can eat on a gluten free diet
How to eat gluten free
Print out my Gluten Free Food List Here ...
Will a gluten free diet help me lose weight?
My ten most popular gluten free recipes
Gluten Free Doughnuts (Krispy Kreme Copycat)
Gluten Free Apple Cider Doughnuts
Instant Pot Pork Tenderloin
Gluten Free Banana Bread
Bacon and Egg Cups
Acorn Squash Soup with Turmeric
Instant Pot Sesame Chicken
Gluten Free Lemon Blueberry Cake
Healthy Turkey Chili with Sweet Potatoes
Gluten Free Chocolate Pecan Pie Bars

What is gluten?

Gluten is a family of proteins found in wheat, barley, and rye. Gluten itself is not bad for you but for some people it can cause issues. Gluten acts as the glue that holds food together and helps it maintain its shape. It has a glue like property that gives bread its chewy texture.

If you are trying to avoid gluten it's easiest to stick to foods that are gluten free in their natural state like fruits, vegetables, meat, poultry, fish, nuts, legumes, and dairy.

healthy gluten free diet plan for beginners tortilla soup

Pictured Recipe: Instant Pot Chicken Tortilla Soup

Ironically, if you eat more foods like this and less that come in a box you will be healthier and feel better - whether gluten bothers you or not. That's a WIN!

If you want to include some gluten free grains in your diet stick to the gluten free ones like quinoa, millet, amaranth, and sorghum. There are lots of gluten free kinds of pasta available in the grocery stores now too.

Foods to avoid when you are gluten free

According to the Celiac Disease Foundation, you should avoid...

wheat
barley
rye
triticale
*oats* (unless they are certified gluten free)

how to be gluten free with baked egg cups

Pictured Recipe: Quiche Cups with Tomato and Prosciutto

What foods contain gluten

anything containing wheat, rye, barley, malt
pasta
crackers
cereal
bread
desserts like cookies, cakes
processed meat
soups
salad dressing
sauces
soy sauce (use tamari instead)
beer
and others

Symptoms of gluten intolerance

bloating and gas after eating
upset stomach
headaches
fatigue
brain fog

eating gluten free with salad with sweet potatoes

Pictured Recipe: Spiced Sweet Potato and Kale Salad

What you can eat on a gluten free diet

fruits and vegetables
nuts, nut butter, and legumes
meat, fish, seafood, poultry
rice, wild rice, quinoa,
amaranth, buckwheat (yes it's true), millet, sorghum, teff
gluten free pastas
gluten free oatmeal
gluten free flours which can include flours made from almonds, teff, cassava, rice, etc.
eggs
dairy products but be sure to check labels
butter, olive oil, vinegar
spices (only spices with one ingredient not mixes)

How to eat gluten free

My best tip for starting a gluten free diet is to keep it simple. Try eating the same things for breakfast every day just to start off slow. And again if you want to do it the healthy way eat foods in their natural state, not those made in a factory. In that way, you are also eating Clean. Here are some easy ideas...

Breakfast

eggs, avocado, and smoked salmon
gluten free oatmeal with almond milk and raspberries
apple pie overnight oats

Lunch

salad with cucumber, peppers, carrots, boiled egg, grilled chicken and gluten free dressing (I love Primal Kitchen Dressing)
Mediterranean Quinoa Chickpea Salad - make a big batch on Sunday and eat all week
Healthy Chopped Salad
100 Gluten Free Lunchbox Ideas

Dinner

sauteed protein (chicken or steak) and vegetable with rice
Easy Instant Pot Chicken Tortilla Soup
Gluten Free Instant Pot Beef Stew
Grilled Lemon Thyme Chicken
Coconut Chicken Curry
Find all my gluten free recipes here.

Print out my Gluten Free Food List Here ...

beginners gluten free diet food list printable

Remember if you have Celiac Disease you need to read labels carefully and avoid cross-contamination. You should choose products that are certified gluten free.

Will a gluten free diet help me lose weight?

In a word...maybe! If you are going gluten free the healthy way you are essentially eating a clean diet with no processed, boxed and packaged foods. If that is what you are doing, you probably will lose weight.

If you are eating packaged gluten free crackers, cookies, granola bars, protein bars, pop tarts and cereal bars than no, not going to happen.

Gluten Free Resources

My ten most popular gluten free recipes

Reach out to me if you have any questions about how to go gluten free the healthy way. I've been doing this for about 10 years now and consider myself a pro!

Patty at Spoonabilities

January 10, 2020 at 6:14 pm

This is a terrific list of recipes that I will definitely try. I think first on my list is the bacon & egg cups!!

Anita

January 10, 2020 at 6:31 pm

This is an excellent primer for gluten-free diet. I love all the suggestions! I'll start with that sweet potato salad since I happen to have everything to make it. 🙂

Mahy

January 10, 2020 at 6:48 pm

This makes getting into the GF diet such an easy process. Love the steps, and how detailed your guide is. Fantastic!

Jeannette

January 10, 2020 at 8:24 pm

I know close to nothing about gluten free, so thank you for such an informative resource!

Vicky

January 10, 2020 at 8:37 pm

Thank you for the helpful information! Such a great resource for those starting a gluten free diet!

Tami

February 09, 2020 at 11:00 am

This is great, thank you for sharing this wonderful information.

I am highly allergic to eggs, tomatoes, then pineapple. I don’t like to eat anything that has sugar (or derivative s).

I am so at a loss for breakfast.

I was eating foods that did not have dairy, processed foods, grains or sugar.

I’d like to try a smoothie.

Do you have any suggestions?

Thanks again!

- Karen Kelly
  
  February 10, 2020 at 9:57 am
  
  Hi Tami, I'm so glad you found the guide useful. Sorry you are having so much trouble finding foods that work for you. Have you checked out my post on green smoothies? There are lots of options there and I think you could find something you like. Good luck 💕
  
fitoru

March 22, 2020 at 6:30 pm

These recipes are excellent. Thanks for sharing them

- Karen Kelly
  
  March 23, 2020 at 7:48 am
  
  Thanks glad they helped!
  
Madison

February 25, 2021 at 9:11 pm

Wow this is amazing!! I am so glad I found this, I’m starting my gluten free diet tomorrow because I am in the same boat as you, not full blown celiac disease but gluten does not do me well. Is there any tips you have for beginners and how to stay on track? I’m 18 and I haven’t always eaten the best, I’m trying to get better at it 🙂 thank you so much!