Gluten Free Foods List
If you are trying a Gluten Free diet, here are some foods that can be consumed. Use this gluten free foods list as much as possible. Wherever possible, go organic and local with your whole-food choices; flash frozen is good too!
- Extra virgin olive oil, sesame oil, coconut oil, grass fed tallow and organic or pasture-fed butter, ghee, almond mild, avocados, coconuts, olives, nuts and nut butters, cheese (except blue cheese) and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).
- Whole eggs; wild fish (salmon, black cod, mahi mahi, grouper, herring, trout, sardines); shellfish and molluscs (schrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game.
- Leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
- Avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
Herbs, Seasonings, and Condiments:
- There are no restrictions on herbs, just be mindful of packaged products that were made in plants that process wheat and soy.
For Use in Moderation:
- Non-gluten grains – amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. Although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free. When non-gluten grains are processed for human consumption (milling whole oats and preparing rice for packaging), their physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, you should limit these foods.
- Legumes, (beans, lentils, peas). Exception – you can have hummus made from chickpeas.
- Carrots and parsnips.
- Whole sweet fruit: berries are best; be extra cautious of sugary fruits such as apricots, mangos, melons, papaya, prunes, and pineapple.
- Cow’s milk and cream – use sparingly in recipes, coffee and tea.
- Cottage cheese, yogurt and kefir – use sparingly in recipes or as a topping.
- Sweeteners – natural stevia and chocolate (choose dark chocolate that’s at least 70 percent or more cocoa).
- Wine – one glass a day if you choose, preferable red.
Here’s a sample shopping list to get you started:
- Shredded Coconut
- Olive Oil
- Coconut Oil
- Grass Fed Beef
- Free Range Eggs
- Free Range Turkey
- Free Range Chicken
- Mixed Greens’Spinach
- Wild Salmon
- Berries (in moderation)
- Bell Pepper
- Black Pepper
- Goat’s Cheese
For more help and guidance with nutrition, grab our Nutrition Basics e-Book. You can find it here!
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