Gluten-Free Foods to Include in Your Diet

Cereals:

• Rice
• Corn
• Millet
• Sorghum
• Quinoa
• Amaranth
• Buckwheat

Flours and Starches:

• Rice flour
• Cornstarch
• Cornmeal
• Cassava flour
• Potato starch
• Soy flour
• Tapioca
• Arrowroot
• Rice and corn flakes

Pasta:

• Provided it's made with allowed flours.

Vegetables, Fruits, and Legumes:

• All are permitted.

Dairy:

• Milk, butter, cheeses, and other dairy products (if there's no lactose intolerance).

Fats:

• Oils and olive oils.

Meats:

• Beef, pork, chicken, fish, eggs, and seafood.

Grains and Legumes:

• Beans, lentils, peas, chickpeas, and soy.

Nuts and Seeds:

• Nuts, almonds, peanuts, pine nuts, cashews, Brazil nuts, hazelnuts, macadamias, flaxseeds, sesame seeds, pumpkin seeds, etc.

It’s important to note that oats are also a cereal that doesn't contain gluten. However, they can be cross-contaminated during cultivation, transport, and manufacturing. Therefore, it's essential to read the packaging label to ensure that the oats you are buying are gluten-free.

What is Gluten?

Gluten is a type of protein mainly found in wheat, rye, and barley, as explained by Bela Gil, chef and nutritionist.

For some people, consuming gluten-containing foods can cause poor nutrient absorption, diarrhea, indigestion, among other symptoms. Remember to consult with a nutritionist and a doctor to create a diet plan tailored to your needs and to maintain your health.