How Should People with Celiac Disease Eat? A Gluten-Free Guide

Celiac disease is not a gluten allergy; it is a chronic digestive and immune disorder, triggered by gluten, that damages the small intestine. In this condition, the body perceives gluten as a threat and overreacts when gluten-containing foods are eaten, and this response may damage the intestinal lining and lead to digestive problems and a risk of anemia. The guide below lists grains, fruits and vegetables, proteins, and fats to choose or avoid when eating gluten-free.

Grains to Choose and Avoid
People with celiac disease should choose gluten-free grains and flours such as rice, rice flour, starch, buckwheat, cornbread, millet, flax, soybeans, and potato flour. Carob-seed flour, chickpea flour, and chestnut flour are also included. Because starch can be made from wheat and cornbread often contains wheat flour, choose versions labeled “gluten-free.” Avoid wheat, oats, barley, and rye, as well as products made from these grains, including bulgur, pasta, noodle soup, homemade noodles, couscous, biscuits, simit, bread, cracked wheat, semolina, crackers, borek, cake, and buns. Bran and malt also belong on the avoid list. Look for a “gluten-free” statement and a certification logo on packaged foods to reduce the risk of hidden gluten.

Fruit, Vegetable, and Protein Choices
Fruits such as citrus, bananas, apples, peaches, and pears; vegetables such as cauliflower, broccoli, cabbage, spinach, Swiss chard, and purslane; and bell peppers, mushrooms, onions, carrots, radishes, and green beans can all be included in a gluten-free diet. Nearly all fruits and vegetables are naturally gluten-free, offering a wide range of options. Protein choices include legumes, nuts and seeds, red meat, poultry, seafood, and soy foods. Use caution with foods that may contain hidden gluten, such as meatballs made with bread, dishes with bulgur and ground meat, flour-battered fish, and sausages.

Dairy Products and Fats
Plain dairy products such as milk, butter, cheese, cream, cottage cheese, sour cream, and yogurt can be included in a gluten-free diet. However, processed products may contain gluten, including yogurt with grains or derivatives added, milk desserts made with wheat flour, and yogurt or milk soups containing bulgur, so check their labels. In their plain forms, all the listed vegetable and animal fats—such as butter, olive oil, avocado oil, coconut oil, sesame oil, canola oil, sunflower oil, corn oil, and hazelnut oil—are naturally gluten-free and can be used freely.

What Should You Watch for in Drinks?
Water, freshly squeezed juice, coffee, and tea are fine on a gluten-free diet. Beer and all drinks containing barley or malt contain gluten and should not be consumed by people with celiac disease. Some sports drinks, sparkling drinks, and energy drinks may contain barley malt extract, so check the ingredient list. Ready-made sauces and spice blends may use flour-based thickeners, so check their ingredient lists as well.

Preventing Cross-Contact in the Kitchen
For a gluten-free diet, both ingredient choice and food preparation matter. Do not slice gluten-containing and gluten-free bread on the same cutting board, and do not use the same frying oil for both. Keep equipment such as the sandwich press, frying pan, and flour container separate for the person eating gluten-free to prevent cross-contact from crumbs or flour dust. Reserve a toaster for gluten-free bread only to prevent crumbs from transferring.