Trying to avoid gluten? When people first hear “gluten-free,” they often think of restrictions — no bread, no pasta, no fun. But going gluten-free doesn’t mean you’re stuck with speciality foods or substitutes. In fact, many delicious foods are naturally gluten-free — no special labels or formulas needed!
Here’s a list of everyday foods you might be surprised to learn are naturally free from gluten:
1. Potatoes
Whether they’re baked, mashed, roasted, or fried, plain potatoes are completely gluten-free! They’re a great source of fibre, potassium, and vitamin C. Just watch out for additives in restaurant versions (like fries coated in flour).
2. Rice
Rice, in all its beautiful varieties (white, brown, wild, basmati, jasmine), is naturally gluten-free. It’s a staple in many cultures for a reason — filling, versatile, and gentle on digestion.
3. Quinoa
This trendy superfood isn’t just packed with protein — it’s naturally gluten-free, too. Bonus: Quinoa is technically a seed, not a grain, making it even easier on sensitive stomachs.
4. Corn
Corn often gets overlooked, but it’s naturally gluten-free in all forms — kernels, cornmeal, and even popcorn! Corn tortillas, polenta, and popcorn are all safe bets (as long as no sneaky gluten-containing additives are involved).
5. Beans and legumes
Lentils, chickpeas, black beans, and all their cousins are naturally gluten-free. They’re also high in fibre, plant-based protein, and essential nutrients like iron and folate.
6. Nuts and seeds
Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds — all naturally gluten-free. Just check the packaging if they’re roasted or flavoured, as some seasonings can contain hidden gluten.
7. Fruits and vegetables
It might seem obvious, but it’s worth celebrating – all fresh fruits and vegetables are gluten-free! Apples, berries, leafy greens, squash, avocados — they’re all safe and incredibly good for you.
8. Dairy products
Plain milk, cheese, butter, and yoghurt are naturally gluten-free. Again, keep an eye on flavoured products, which sometimes add thickeners or additives containing gluten.
9. Eggs
Simple, nutritious, and gluten-free, eggs are a powerhouse food. Whether you scramble, fry, poach, or boil them, they’re safe for a gluten-free diet.
10. Meat, poultry, and fish (unprocessed)
Plain cuts of meat, poultry, and fish (without breading, sauces, or marinades) are naturally gluten-free. They’re excellent sources of protein and essential nutrients like B12 and iron.
Other foods include:
- Fresh Gnocchi
- Buckwheat
- Chia Seeds
- Polenta
- Oats
A quick word of caution
While many foods are naturally gluten-free, cross-contamination can happen during processing or cooking. Always check labels, especially for processed foods, and if you’re eating out, ask about preparation methods to be sure.
The world of gluten-free eating is way bigger and more delicious than you might expect. By focusing on real, whole foods that are naturally free of gluten, you can build a diet that’s not only safe but also colourful, satisfying, and full of variety.
Going gluten-free doesn’t mean living without — it means discovering a new world of naturally wholesome, feel-good foods!
Compiled by: Amy Steenkamp
First published by Woman and Home
