9 Gluten-free Foods: List of Gluten-free Foods & Snacks

Esha Dhawan

Jun 14, 2024

Have you ever scanned a food label and stumbled upon the term "gluten-free"? a gluten-free diet excludes foods containing gluten, a protein naturally found in grains like wheat, barley, and rye. While harmless for most people, gluten can trigger negative health effects in individuals with celiac disease, wheat allergy, or non-celiac gluten sensitivity.

But fear not, going gluten-free doesn't have to mean sacrificing flavour or variety. Let's embark on a delicious journey exploring a world of naturally gluten-free foods that can keep you feeling your best.

List of 9 Gluten-free Foods and Snacks

Going gluten-free doesn't have to mean sacrificing flavour or variety. Here's a fantastic list of naturally gluten-free foods and snacks to stock your pantry and keep you feeling your best.

1. Rice
2. Buckwheat
3. Quinoa
4. Sabudana
5. Gluten free Flours
6. Gluten-free pasta & Noodles
7. Gluten-free Oats
8. Gluten-free Bread
9. Gluten-free Snacks

1. Rice

Rice is a widely loved gluten-free grain. From fluffy white rice to aromatic basmati, there's a variety for every dish. It's a perfect base for stir-fries, curries, and bowls. Explore options like brown rice and black rice for added fibre and flavour.

2. Buckwheat

Buckwheat may sound like wheat, but it's actually a gluten-free seed. This versatile ingredient boasts a slightly nutty flavour and is a good source of protein and fibre. Enjoy it as soba noodles in a flavourful broth, or explore savoury buckwheat pancakes for a unique breakfast option.

3. Quinoa

Quinoa is a naturally gluten-free ancient grain. This nutritional powerhouse is packed with protein, fibre, and all nine essential amino acids, making it a complete protein source. Enjoy it fluffy like couscous, cooked in soups and stews, or even puffed for a delightful breakfast cereal.

4. Sabudana

Sabudana, also known as tapioca pearls, is a naturally gluten-free wonder. Made from the cassava root, these tiny pearls expand when cooked, offering a delightfully chewy texture. Commonly used in fasting dishes, sabudana can also be enjoyed in savoury fritters, kheer (pudding), or even savoury upma.

5. Gluten-free Flours

Explore gluten-free flours like chickpea flour (gram flour) for savoury dishes like fritters or flatbreads (socca). Explore the versatility of oat flour (ensure it's certified gluten-free) for pancakes, cookies, or even cakes. Discover the earthy flavour of amaranth flour, perfect for adding a unique twist to your gluten-free bread and cookies.

6. Gluten-Free Pasta & Noodles

Craving a comforting bowl of pasta or a warm bowl of porridge? There are several delicious gluten-free pasta options available, made from ingredients like corn, rice, or lentils. These kinds of pasta come in various shapes, from spaghetti to penne, allowing you to enjoy your favourite pasta dishes without the gluten.

You can also find options like buckwheat noodles (soba) or mung bean noodles (cellophane noodles) that add variety to your gluten-free Asian-inspired meals.

7. Gluten-free Oats

For breakfast lovers, gluten-free oats can be a fantastic addition to your diet. Certified gluten-free oats are naturally gluten-free, but be sure they carry the label to ensure they haven't been contaminated with wheat during processing. Enjoy them as oatmeal, add them to smoothies for a fibre boost, or use them in baking for a hearty and healthy touch.

8. Gluten-Free Bread

No more missing out on toast or sandwiches, many delicious gluten-free bread alternatives are available, made from a variety of exciting flours. From the nutty richness of almond flour to the light and fluffy texture of coconut flour, these breads can be enjoyed for breakfast, lunch, or even toasted for French toast.

9. Gluten-free Snacks

Going gluten-free doesn't mean sacrificing delicious snacks. Explore options like gluten-free crackers made from chickpea flour or brown rice flour. Enjoy a handful of nuts and seeds for a quick energy boost. Rice cakes with nut butter or fruit slices are another satisfying gluten-free snack option.

This is just a glimpse into the vast world of gluten-free foods. Naturally, gluten-free products like fruits, vegetables, nuts, seeds, lean meats, poultry, fish, and eggs form the foundation of a delicious and nutritious gluten-free diet.

The Takeaway

Opting for gluten-free foods can be a healthy and delicious choice for those with medical reasons like celiac disease, wheat allergy, or non-celiac gluten sensitivity. Always read food labels carefully and look for the certified gluten-free symbol or consult a nutritionist. Explore Amala Earth for more mindful eating options to adopt a healthier lifestyle.

FAQs on Gluten-free Foods

What Indian food has gluten?

Many traditional Indian dishes contain gluten due to wheat flour (atta) in rotis, chapatis, naan, and other flatbreads. However, there are plenty of gluten-free Indian foods like Lentil curries (dal), vegetable stir-fries (sabzi), and rice dishes (biryani) that are all gluten-free.

What foods are usually gluten-free?

Fruits (apples, oranges, berries), an abundance of vegetables (broccoli, carrots, spinach), a variety of nuts (almonds, cashews), and seeds (chia, flax) provide essential nutrients. Lean meats (chicken, fish), poultry, and eggs are all safe choices. Most dairy products (milk, cheese, yoghurt) are generally gluten-free, but check labels for flavoured varieties.

What food is high in gluten?

Beware of foods made with wheat, barley, and rye, the gluten culprits. This includes breads like wheat bread, bagels, and pita bread. Regular pasta, wheat cereals, and most baked goods (unless gluten-free) are off-limits. Wheat crackers, breaded and fried foods, and some sauces/dressings might contain gluten. Remember, this is not an exhaustive list, so always read food labels carefully.

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A Guide to Healthy Gluten-free Foods