You may have noticed that most people who are not following a gluten free diet do not know which foods actually contain gluten or what exactly gluten is. Simply think of gluten as wheat, barley, and rye. More specifically, it is a protein that is found in those three things. Once you know that, identifying foods that are naturally gluten free becomes easier. If you have been following a gluten free diet for a while, this list may seem obvious. However, if you are just starting out, it may provide some good insight!
Make sure to note which foods on this list require more caution! While many of these foods are always gluten free, there are some that are only gluten free in some circumstances.
Here are some naturally gluten free foods that are most commonly overlooked:
Potato Chips
While these are not known to be healthy, they are surely gluten free!. Potatoes are just a root vegetable, not wheat, barley, nor rye. It is important to note that some chips DO contain gluten depending on their flavor. Typically though, plain potato chips are totally gluten free.
Popcorn
Popcorn is literally just corn. No gluten going on here! As always, be cautious about flavorings in certain ones, but just like potato chips, it is usually totally safe.
Tortilla Chips
Most tortilla chips are made of corn, making them naturally gluten free! You should still be evaluating the ingredients, because occasionally, there are tortilla chips made with wheat or another gluten containing grain.
French Fries
This one surprises many people. Fries that are just cut potatoes are perfectly gluten free! This is one of the foods that require you to be cautious since sometimes they are breaded. While the non-breaded fries are naturally gluten free, be careful about where you are eating them. At many restaurants, the fryer is also being used for gluten containing fried foods. This creates cross contamination, making the previously gluten free fries now unsafe. Read more about gluten cross contamination here https://carolinasrecipes.com/gluten-free-dining-tips/
Tacos (with corn tortilla)
This one is gluten free for the same reasons that tortilla chips are. If made from corn, you are safe! You obviously have to make sure the inside of the taco is gluten free, but this is great news for gluten free eaters! A corn tortilla for tacos is very common, and many places even offer the choice of corn or flour tortilla.
French Macarons
This is a very exciting gluten free option. This can be a surprising one too! French macarons are made with almond flour, a perfectly gluten free baking ingredient. The almond flour creates the smooth and uniquely non-cakey texture, as well as a slight almond flavor. Simple flavors of French Macarons are gluten free; just be aware of the flavor you are choosing.
Ice Cream
Another great dessert that is naturally gluten free is ice cream! Made of mostly cream and sugar, this makes for the perfect gluten free treat. Now, the flavors that are types of cookies, cakes and other similar things are usually not gluten free, but there are still a TON of gluten free ice cream flavors.
Beans
Another food group that may seem obvious to some and surprising to others are beans! There is nothing gluten about plain beans . Flavor them with any gluten free method you like and enjoy!
Corn Starch
I know this is not exactly a food that you directly eat, but it is very useful. Anything that is thickened with flour can be thickened with cornstarch! This creates so many gluten free opportunities for sauces, soups and more!
Rice
Some people think all grains contain gluten. That is totally not the case. Rice is a perfect example of a gluten free grain. This leads me to the next food on the list.
Quinoa
Another gluten free grain, quinoa is a deliciously healthy option! However, this is one of the grains that you want to see a gluten free label on to be sure that the processing did not contaminate the quinoa.
Gluten Free Oats
Oats are naturally gluten free with an exception. During the processing of oats, they are often exposed to the surfaces that wheat, barley, and rye are processed on. Most oats are processed this way. That is why it is crucial to purchase oats that are labeled gluten free. THey are the same oats, just processed more carefully.
Nuts and Seeds
Nuts and seeds are a perfect gluten free source of protein and fiber! They are a perfect snack with many options to choose from. Depending on your level of sensitivity or if you have Celiac, you may want to read the labels of nuts and seeds. Many labels mention the fact that they were processed in a facility with wheat. If a small possibility of gluten contamination does not bother you, then that is fine. However, if you have Celiac, it is best to read labels of everything, including nuts and seeds!
Cheese
Regular cheese is gluten free. Just be careful of cheese sauces and spreads. Check for additives that contain gluten.
Marshmallows
Most marshmallows are completely gluten free! This is another one that you will need to read the label for, since some brands use additives that contain gluten.
I am thrilled that there is another post. I love this website so much. Thanks Lina keep it up 🙂
Lina Thank You so much for this guide! I know someone who has celiac and loves Macarons but they weren’t sure if they were gluten free or not. She is going to be excited to find out they are GF.