What Can You Eat on a Gluten-free Diet?

 So you have gone to the doctor and found out that you have intolerance to gluten.

You have the list of foods you can and cannot eat. How do you make this work on a day-to-day basis? Just because you have an intolerance to gluten doesn’t mean you have to give up very much, if anything.

Take a trip to your local health food store and you will find an abundance of gluten-free products for you to enjoy. You may even be able to find some gluten-free cookbooks as well.

Here is guide to give you some ideas as to what you can eat every day that will work in conjunction with your gluten intolerance.



As you’ve always heard, breakfast is the most important meal of the day. You can still enjoy a hearty meal and get your day off to a good start.

A piece of fruit – choose from oranges, clementines, melons, bananas, grapefruits, blueberries, nectarines, strawberries, watermelon, pears, papayas, apples, canned fruit cocktail, unsweetened applesauce.

Gluten-free toast with butter or creamy peanut butter and jelly.

You can even make yourself some French toast with fresh strawberries on top.

Gluten-free cereal with skim milk and fruit

A vegetable or cheese omelet

Yogurt – flavored or plain over your own selection of fruit




Just because you are following a gluten-free diet doesn’t mean you can’t enjoy a sandwich or a wrap for lunch. Make sure you have all the right ingredients handy so you don’t feel sorry for yourself and eat the wrong thing.


Salads are always a good choice – choose from a Chef Salad, egg salad, tuna salad, shrimp salad, or chicken salad. You can make a trio of salads and add a scoop of cottage cheese to round it out.


A fruit salad would work out well – peaches and cottage cheese or a platter of your favorite fruits topped with your favorite low fat Greek yogurt.

Toast up your favorite gluten-free bread and make yourself a sandwich with your favorite filling – tuna salad, chicken salad, even peanut butter and jelly.




Once you realize that you can still consume fresh-cooked protein, vegetables, and salad with an oil and vinegar salad when dining out you won’t feel deprived at all. Just don’t reach for the bread basket or you may find your tummy upset after dinner.

Pan seared salmon, broiled or grilled steak, grilled shrimp, baked chicken

Fresh vegetables – green beans, squash, broccoli, carrots, spinach

Starches – baked potato, quinoa, brown rice




Yes, you can still nibble during the day, just be conscious of what you are putting in your mouth.

Pistachio nuts

Air popped popcorn

Cottage cheese and peaches

An apple cut up with a tablespoon or two of peanut butter or some cheddar cheese.

If you want to treat yourself once or twice a week pick up some gluten-free cookies or brownies and enjoy them after dinner. You can eat like a regular person but the best part is you can feel like one too.

Leave a Reply

Your email address will not be published. Required fields are marked *