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Low Gluten Diet- Eating Plan
Gluten is a protein that is found in wheat, barley, rye, and some other grains. Some people have a condition that makes them unable to digest gluten. For those people, eating just a small amount of gluten can damage their intestines.
This is not a gluten-free eating plan. This low-gluten eating plan is for people who feel better when they eat less gluten.
What do I need to know about this eating plan?
- You can eat anything that does not contain wheat or other grains that have gluten.
- You can eat anything that is labeled “gluten-free.”
- Make sure to read food labels.
- Eat a variety of foods so you get all of the nutrients that you need.
- Avoid processed foods and sauces because many of them contain wheat. To have more control over the ingredients in your meals, consider making food yourself instead of buying prepared foods.
What foods can I eat?
Grains
Rice. Bulgur. Quinoa. Corn. Buckwheat. Amaranth. Corn tortillas or taco shells. Oatmeal that is labeled as “gluten free” or “uncontaminated.”
Vegetables
Lettuce. Spinach. Peas. Beets. Cauliflower. Cabbage. Broccoli. Carrots. Tomatoes. Squash. Eggplant. Herbs. Peppers. Onions. Cucumbers. Brussels sprouts. Yams and sweet potatoes. Beans. Lentils.
Fruits
Bananas. Apples. Oranges. Grapes. Papaya. Mango. Pomegranate. Kiwi. Grapefruit. Cherries.
Meats and Other Protein Sources
Beef. Pork. Chicken. Turkey. Fish. Eggs. Tofu. Beans. Nuts. Lentils.
Dairy
Milk. Ice cream. Yogurt. Cheese. Cottage cheese.
Beverages
Water. Coffee. Tea. Juice. Soda. Seltzer water.
Condiments
Mustard. Relish. Low-fat, low-sugar ketchup. Low-fat, low-sugar barbecue sauce. Vinegar. Low-fat or fat-free mayonnaise.
Sweets and Desserts
Honey. Sugar. Maple syrup.
Fats and Oils
Butter. Vegetable oil. Olive oil. Canola oil. Walnut oil.
Other
Arrowroot or cornstarch. Potato flour.
The items listed above may not be a complete list of recommended foods or beverages. Contact your dietitian for more options.
What foods are not recommended?
Grains
Wheat. Barley. Rye. Oatmeal.
Meat and Other Protein Sources
Seitan. Cold cuts. Hotdogs. Salami. Sausages.
Beverages
Beer.
Condiments
Malt vinegar. Salad dressing. Soy sauce.
Sweets and Desserts
Licorice. Brown rice syrup. Pre-made pudding or pudding mixes.
Other
Bouillon cubes. Canned or boxed pre-made soups or soup packets. Bagged chips, such as potato chips and tortilla chips. Seasoning packets.
The items listed above may not be a complete list of foods and beverages to avoid. Contact your dietitian for more information.