Gluten-Free Diet Help
Once celiac disease is diagnosed, food shifts from a source of worry to something you can navigate with confidence — once you know what to look for. This guide covers the essentials: which foods to avoid, what’s naturally safe, and how to build balanced, satisfying meals day to day.
What to avoid
Wheat, barley, and rye are the three grains that contain gluten — and they show up far beyond bread and pasta. Watch for: traditional bread, pasta, and baked goods; most breakfast cereals; beer (unless labeled gluten-free); soy sauce; malt vinegar and malt flavoring; and many pre-made soups, sauces, and gravies thickened with wheat flour.
What’s naturally gluten-free
Plenty of everyday foods are naturally gluten-free: rice, corn, quinoa, potatoes, fresh fruits and vegetables, eggs, plain meat, fish, poultry, beans, lentils, nuts, and dairy. Certified gluten-free oats are safe for most people. The safest approach is building meals around these whole foods rather than relying only on packaged gluten-free substitutes.
Common Swaps: What to Avoid vs. What to Choose
A quick-reference guide to the most common gluten sources and their safe alternatives.
Building a Balanced Gluten-Free Plate
General guidance for structuring meals around naturally gluten-free whole foods — not a clinical prescription. A registered dietitian can help tailor this to your specific needs.