What Can I Eat That Is Gluten and Wheat Free?

November 7, 2025 •

4 min read

The global market for gluten-free products was valued at over $6 billion in 2023, reflecting a growing consumer interest in wheat- and gluten-free eating. Navigating a diet free of these ingredients can feel overwhelming, but many delicious and healthy foods are naturally gluten and wheat free.

Quick Summary

A guide to naturally gluten- and wheat-free foods, including safe grains, proteins, fruits, vegetables, and fats. Learn what to look for and how to avoid cross-contamination for a satisfying diet.

Key Points

Know the difference: Gluten-free and wheat-free are not the same; a gluten-free diet is always wheat-free, but not vice-versa.
Focus on whole foods: Build your diet around naturally gluten- and wheat-free options like fresh fruits, vegetables, unprocessed meats, and safe grains.
Check labels carefully: Always look for the "certified gluten-free" label, especially on packaged goods, sauces, and oats, to avoid hidden gluten and cross-contamination.
Cook at home: Utilize safe, alternative flours like rice, almond, and coconut flour to create delicious baked goods and thicken sauces.
Plan for dining out: Research restaurants in advance, communicate clearly with staff, and be vigilant about cross-contamination to ensure a safe dining experience.

What is the difference between gluten-free and wheat-free?

Before diving into safe foods, it's important to understand the distinction between gluten-free and wheat-free, as they are not interchangeable. Wheat is a grain, while gluten is a protein found in wheat, barley, and rye. A wheat-free product may still contain gluten from other grains, whereas a gluten-free product must contain less than 20 parts per million (ppm) of gluten from any source. For individuals with celiac disease, a strict gluten-free diet is essential. For those with a wheat allergy or non-celiac gluten sensitivity, a wheat-free or reduced-gluten diet may be sufficient. Always check labels and understand your specific dietary needs.

Naturally gluten and wheat free food list

Fortunately, a huge variety of foods are naturally gluten and wheat free, making for a diverse and exciting diet. By focusing on whole, unprocessed ingredients, you can build a fulfilling meal plan without relying solely on specialized, often more expensive, products.

Safe grains and starches

Quinoa: A complete protein and a highly versatile grain that can be used in salads, bowls, or as a side dish.
Rice: All varieties of rice—including white, brown, and wild rice—are naturally gluten and wheat free.
Corn: Corn, and products made from 100% corn, such as tortillas and cornmeal, are safe. Be careful with processed products that may contain wheat fillers.
Buckwheat: Despite its name, buckwheat is not a type of wheat but a pseudocereal. It’s perfect for pancakes or as a porridge base.
Millet: A naturally gluten-free grain that can be used as a couscous substitute.
Teff: An ancient grain with a slightly sweet, molasses-like flavor, often used in injera, a traditional Ethiopian flatbread.
Sorghum: Used in various food products and flours, sorghum is a nutritious and safe option.
Oats: While naturally gluten-free, oats are frequently cross-contaminated during processing. Always choose oats explicitly labeled “certified gluten-free”.

Protein sources

Meat, Poultry, and Fish: All fresh, unprocessed varieties are safe. Avoid breaded or battered meats and fish, which are often coated in wheat flour.
Eggs: A natural, versatile, and high-protein food.
Legumes: Beans, lentils, peas, and soy are excellent sources of protein and fiber.
Nuts and Seeds: Almonds, walnuts, pistachios, cashews, chia seeds, and flaxseed are all safe, nutrient-dense options.

Fruits and vegetables

All fruits and vegetables are naturally gluten and wheat free, whether fresh, frozen, or canned. Enjoy a wide variety of berries, melons, leafy greens, root vegetables, and more to ensure you get a full spectrum of vitamins and minerals.

Dairy and fats

Most unflavored dairy products like milk, cheese, and plain yogurt are safe. Be cautious with flavored or processed products, which may contain gluten as a thickener.
Healthy fats and oils such as avocado, olive oil, coconut oil, and butter are safe choices.

Cooking and pantry staples

Flours: Use gluten-free flours like rice, corn, soy, potato, almond, and coconut flour for baking and thickening sauces.
Seasonings: Most herbs and spices are naturally free of gluten. Always check premixed seasoning packets for fillers.
Sauces and Condiments: Many common sauces, like soy sauce, contain wheat. Look for gluten-free versions, such as tamari.
Specialty Products: The market is now flooded with excellent gluten-free versions of pasta, bread, and crackers. Always look for the “certified gluten-free” label.

Comparison of gluten-free flours


Flour Type	Common Uses	Flavor Profile	Nutritional Highlights
Almond Flour	Cakes, cookies, and quick breads	Rich, nutty	High in protein, fiber, and Vitamin E
Coconut Flour	Baking, thickening sauces	Mild, sweet, absorbent	Very high in fiber
Rice Flour (White)	Noodles, pancakes, delicate baked goods	Neutral	Light, easily digestible
Buckwheat Flour	Pancakes, noodles, bread	Earthy, nutty	Rich in fiber and magnesium
Cassava Flour	Tortillas, brownies, thickeners	Mild, neutral	Grain-free, versatile

Navigating social situations and dining out

Successfully maintaining a gluten and wheat-free diet, especially in social settings, requires careful planning. Always research restaurants beforehand to see if they offer gluten-free options and call to ask about their preparation processes to prevent cross-contamination. When speaking with staff, be clear about your needs and ask specific questions, such as whether fries are cooked in a dedicated fryer. It’s also wise to carry a backup snack in case suitable options are unavailable.

Conclusion

A gluten and wheat-free diet, whether for health necessity or personal choice, does not have to be restrictive. By understanding the basics of safe eating and focusing on the abundance of naturally gluten-free foods, you can craft a diverse and delicious meal plan. From hearty grains like quinoa to fresh produce and lean proteins, a world of safe and nutritious options awaits. Remember to read labels carefully, and when in doubt, choose whole, unprocessed ingredients. This approach not only ensures a safer diet but also promotes healthier eating habits overall. For further guidance and support, consulting with a healthcare professional or a registered dietitian is always recommended.

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Frequently Asked Questions

Oats are naturally gluten-free, but they are often processed in facilities that also handle wheat, barley, and rye, leading to cross-contamination. You must always choose oats that are specifically labeled 'certified gluten-free'.

Yes, both rice (including white, brown, and wild varieties) and corn are naturally gluten and wheat free. Be cautious with processed corn products, which might contain wheat flour fillers.

To prevent cross-contamination, use dedicated cooking utensils, cutting boards, toasters, and separate kitchen surfaces for preparing gluten-free meals, especially if you share a kitchen with gluten-eaters.

Hidden gluten can be found in many processed foods, including certain sauces (like soy sauce), marinades, salad dressings, seasoning packets, and even some ice cream and lunch meats. Reading labels is crucial.

A gluten-free diet is essential for those with celiac disease or gluten sensitivity. While it can be a healthy choice for some, a well-balanced diet is key. It's not a magic bullet for weight loss and should be managed carefully to avoid nutritional deficiencies.

Excellent substitutes for wheat flour include almond flour, coconut flour, and rice flour. For a balanced, all-purpose blend, many pre-made gluten-free flour mixes are also available.

Yes, but with caution. Plan ahead by researching menus and calling restaurants to inquire about their gluten-free options and cross-contamination protocols. Clearly communicate your dietary needs to the staff.