What Is the Easiest Way to Eat Gluten-Free?

December 25, 2025 •

4 min read

According to Coeliac UK, an estimated 1 in 100 people in the UK have coeliac disease, yet many more individuals follow a gluten-free diet for other reasons like non-celiac gluten sensitivity. A common misconception is that this lifestyle must be difficult and restrictive, but focusing on naturally gluten-free foods is the easiest way to make the transition seamless and satisfying.

Quick Summary

Shift your focus to naturally gluten-free whole foods like produce, lean proteins, and ancient grains. Learn how to shop smart, read labels, and prevent cross-contamination for a simple, healthy dietary change.

Key Points

Embrace Whole Foods: The easiest way is to build meals around naturally gluten-free whole foods found on the perimeter of the grocery store.
Master Label Reading: Learn to read labels for explicit gluten-free claims and hidden sources of gluten like malt and brewer's yeast.
Make Simple Swaps: Swap common gluten items like wheat pasta and bread crumbs for naturally gluten-free alternatives like legume pasta and ground flaxseeds.
Prevent Cross-Contamination: Use dedicated kitchen tools like toasters, cutting boards, and condiments to avoid accidental gluten exposure.
Cook at Home: Planning and cooking more meals at home is a simple and effective way to control your ingredients and simplify your diet.
Focus on Naturally GF Grains: Substitute wheat-based grains with safe alternatives like quinoa, rice, corn, and millet to add variety to your meals.

Focus on Naturally Gluten-Free Whole Foods

The most straightforward approach to a gluten-free diet is to build your meals around foods that are naturally free of gluten, rather than relying solely on expensive, processed gluten-free substitutes. By focusing on the perimeter of the grocery store, you can fill your cart with a variety of nutrient-dense options.

The Staples of a Naturally Gluten-Free Kitchen

Fruits and Vegetables: All fresh, frozen, and canned fruits and vegetables are naturally gluten-free, as long as they don't have added sauces or seasonings containing gluten. This includes everything from berries and apples to leafy greens, root vegetables, and squash. Loading your plate with these items ensures a fiber-rich and satisfying diet.
Proteins: Unprocessed meats, poultry, fish, eggs, and legumes are all naturally gluten-free. Avoid pre-marinated meats or breaded fish unless certified, as these often contain hidden gluten. Beans, lentils, and tofu are excellent plant-based protein sources.
Dairy: Plain milk, cheese, and yogurt are gluten-free. As with other products, be sure to check labels on flavored varieties, as some additives can contain gluten.
Gluten-Free Grains and Starches: A wide range of grains and starches are naturally gluten-free. Some excellent options include rice (all types), quinoa, corn, millet, buckwheat, and sorghum. Potatoes, sweet potatoes, and tapioca are also naturally gluten-free and can serve as staple carbohydrates.
Healthy Fats: Oils, nuts, and seeds are all naturally gluten-free and add flavor, texture, and healthy fats to your meals. Nuts and seeds are also great sources of fiber and can be used in baking.

Master the Art of Label Reading

Reading food labels is a critical skill for successfully navigating a gluten-free diet, especially when purchasing packaged foods. The FDA mandates that foods labeled "gluten-free" must contain less than 20 parts per million of gluten, making this claim a reliable indicator for many. However, you must also be vigilant for hidden sources of gluten.

What to Look For

Explicit "Gluten-Free" Claim: This is the most straightforward signal that a product is safe. For added assurance, look for third-party certifications like the GFCO symbol, which indicates a stricter standard.
Allergen Statement: Check the "Contains" or "May Contain" section for allergens. Legally, any wheat must be declared here. Note that barley and rye are not always listed as major allergens in the US, so checking the full ingredient list is crucial.
Ingredients to Avoid: Actively scan the ingredient list for terms like wheat, barley, rye, malt, brewer's yeast, or spelt. Be wary of less obvious culprits like soy sauce, malt vinegar, and some food starches.
Oats: Unless specifically labeled as certified gluten-free, oats can be cross-contaminated with wheat during processing. Always opt for certified gluten-free oats to be safe.

Implement Simple Food Swaps

Rather than feeling deprived, rethink your favorite foods with simple gluten-free swaps. You can recreate classic comfort foods by substituting core ingredients with gluten-free alternatives.

A Table of Easy Gluten-Free Swaps


Gluten-Containing Item	Easiest Gluten-Free Swap
Wheat Pasta	Legume-based pasta (lentil, chickpea) or vegetable noodles (zucchini)
Bread Crumbs	Ground flaxseeds with herbs, or crushed certified gluten-free crackers
Soy Sauce	Tamari or coconut aminos; these offer similar savory flavors without wheat
Wheat Flour	Single-ingredient gluten-free flours like chickpea, rice, or almond flour, or a premixed all-purpose blend
Couscous	Quinoa, which provides a similar texture and is naturally gluten-free
Wraps/Tortillas	Corn tortillas or large lettuce leaves for a fresh, crunchy alternative

Prevent Cross-Contamination

For those with celiac disease or high sensitivity, preventing cross-contamination is non-negotiable. Even a tiny amount of gluten can cause a reaction.

Use a separate, clearly marked toaster for gluten-free bread.
Have separate cutting boards, colanders, and utensils for preparing gluten-free meals.
Store gluten-free foods in sealed containers or a designated pantry shelf to prevent accidental contact.
Use squeeze bottles for shared condiments like butter, jam, or mustard, or use a separate container to prevent crumbs from contaminating the source.

Practical Meal Planning and Cooking at Home

Cooking more at home is one of the easiest ways to ensure your food is gluten-free and can save you money. Meal planning simplifies the process and eliminates the stress of last-minute dinner decisions.

Plan your meals around naturally gluten-free foods. Think baked chicken with roasted vegetables and a side of quinoa, or a hearty lentil soup.
Create a list of easy, go-to recipes that don't require fancy substitutions, such as stir-fries with tamari, rice-based curries, or simple taco bowls with corn tortillas.
Batch-cook staple items like rice, quinoa, and grilled chicken at the beginning of the week. This makes assembling quick lunches and dinners a breeze.

By following these simple steps—focusing on whole foods, reading labels, making easy swaps, preventing contamination, and cooking at home—you can eat gluten-free with minimal fuss. Your journey doesn't have to be complicated, and it can open the door to a world of delicious, nutritious new foods.

For additional support and resources on living with celiac disease, visit the Beyond Celiac website for helpful guides and information.

Conclusion

Shifting to a gluten-free diet can seem intimidating, but the easiest path forward involves embracing whole, naturally gluten-free foods as your foundation. By adopting smart shopping strategies, mastering label reading, and implementing simple ingredient swaps, you can navigate your kitchen and the grocery store with confidence. Preventing cross-contamination is a non-negotiable step for those with celiac disease or high sensitivity, and practical meal planning will save time and stress. This approach not only simplifies the process but can lead to a more varied and healthful diet overall.

Frequently Asked Questions

Naturally gluten-free foods include fresh fruits and vegetables, unprocessed meat, poultry, fish, eggs, most dairy products, legumes, nuts, seeds, rice, quinoa, and corn.

No, a 'wheat-free' label does not guarantee a product is gluten-free. It may still contain other grains like barley or rye, which contain gluten.

Oats are naturally gluten-free, but they are often cross-contaminated during processing. For a gluten-free diet, you should only consume oats that are specifically labeled or certified as gluten-free.

To avoid cross-contamination, use separate toasters, cutting boards, and cooking utensils. Store gluten-free foods in sealed containers and be mindful of shared condiments like butter and jams.

Eating gluten-free can be more expensive if you rely heavily on processed specialty products. However, focusing on naturally gluten-free whole foods like produce, legumes, and rice is a cost-effective and healthy strategy.

Always inform restaurant staff of your dietary needs and ask about their preparation methods. Look for restaurants with dedicated gluten-free menus and prioritize naturally gluten-free dishes like grilled meats and vegetables.

Hidden gluten can be found in sauces, gravies, marinades, soups (as thickeners), seasoning packets, and even some snack foods. Always read the ingredients list carefully and look for certified gluten-free products.