Gluten is a protein found in wheat, barley and rye. People with celiac disease must avoid it strictly, as even small amounts damage the small intestine (NIDDK on celiac disease). Others avoid it because of non-celiac gluten sensitivity. If you suspect a problem, get tested before going gluten-free, since testing requires that you are still eating gluten.
Start with naturally gluten-free foods
Many meals are gluten-free without trying: meat, fish, eggs, beans, lentils, dairy, fruit, vegetables, potatoes, rice, corn, quinoa, buckwheat (despite the name), millet and certified gluten-free oats. Building meals around them is easier and cheaper than buying specialty products.
Easy gluten-free meal ideas
- Roast chicken with potatoes and vegetables.
- Stir-fry with rice, using tamari or certified gluten-free soy sauce.
- Corn tortilla tacos with beans, fish or chicken.
- Risotto or paella.
- Lentil soup or bean chili (check the stock and spices).
- Quinoa or rice bowls with roasted vegetables.
- Frittatas and omelets.
- Polenta with a mushroom or tomato sauce.
Gluten-free baking
Gluten gives dough its stretch, so gluten-free baking needs a different approach:
- Use a gluten-free flour blend (often rice flour, potato or tapioca starch, sorghum) that includes xanthan gum, or add it yourself, to bind.
- Almond flour and oat flour work well in cakes, muffins and cookies.
- Gluten-free batters often benefit from resting 30 minutes so the flours hydrate.
- Flourless recipes, like flourless chocolate cake, macaroons, meringues and many custards, are naturally gluten-free.
Watch for hidden gluten
Gluten hides in soy sauce, many sauces and gravies (thickened with flour), salad dressings, bouillon cubes, beer, malt vinegar, some spice blends, breaded foods, and some processed meats. Read labels; in the US, a “gluten-free” label means less than 20 parts per million of gluten. Regular oats are often contaminated with wheat, so choose certified gluten-free oats.
Avoid cross-contact
For someone with celiac disease, crumbs matter:
- Use a separate toaster, colander and wooden spoons and cutting boards.
- Clean counters before preparing gluten-free food.
- Use fresh oil for frying, not oil used for breaded foods.
- Store gluten-free flour and products separately, and label them.
The Celiac Disease Foundation has more resources. Cooking for guests with several restrictions is covered in how to cook for different dietary restrictions.
