Gluten-free Foods

Staff members from the Center for Celiac Disease at CHOP have compiled a list of naturally gluten-free foods and high-fiber, gluten-free foods to help your family:

  • Make good food choices for your child or children with celiac disease.
  • Recognize potentially hazardous foods for your child or children with celiac disease

Naturally gluten-free foods

Eating gluten-free can sometimes get expensive, particularly if you are purchasing specialty products. But, there are a large number of naturally gluten-free foods that won’t break the bank.

Here are some naturally gluten-free foods to consider:

  • Beans
  • Buckwheat
  • Cheese
  • Eggs
  • Fish
  • Fruit
  • Ice cream
  • Meat
  • Milk
  • Nuts
  • Pork
  • Potatoes
  • Poultry (i.e. chicken, turkey)
  • Quinoa
  • Rice
  • Soy
  • Vegetables
  • Yogurt

High-fiber, gluten-free foods

High-fiber, gluten-free foods are also an important part of your child’s diet. Look for foods that have 3 grams of fiber per serving or higher.

Below are some high-fiber, gluten-free foods to consider adding to your child’s plate.

Grains and seeds

  • Brown rice (short grain)
  • Buckwheat
  • Flaxseed meal can be added to baked products or sprinkled on yogurt or hot cereal
  • Quinoa

Fruits and vegetables (may be eaten fresh, frozen or dried)

  • Apples
  • Bananas
  • Berries
  • Broccoli
  • Cabbage
  • Carrots
  • Celery
  • Collard greens
  • Cucumbers
  • Grapes
  • Mangos
  • Melons
  • Oranges
  • Pineapple
  • Spinach
  • Squash
  • String beans
  • Tomatoes


  • Beans (black, navy, kidney, pinto, garbanzo)
  • Lentils
  • Tempeh (whole bean tofu)

Snack ideas

  • Popcorn
  • Whole grain corn tortilla chips with black bean or hummus dip
  • Trail mix made with nuts, seeds and dried fruit. You can make your own using soy nuts, dried cranberries, pumpkin or sunflower seeds, almonds, etc.
  • Yogurt with ground flaxseed sprinkled on top
  • Gluten-free granola with milk

Sample gluten-free menu

Day 1

  • Breakfast — egg omelet with cheese, strawberries and blueberries, orange juice
  • Lunch — rice cake with peanut butter, cheese stick, raisins, milk
  • Snack — carrots with hummus
  • Dinner — tacos with ground turkey or beef, lettuce, tomato, cheese, black beans, milk

Day 2

  • Breakfast — gluten-free rice cereal, banana, milk
  • Lunch — lunch meat and cheese rollup, orange, sliced peppers, yogurt, 100-percent juice
  • Snack — tortilla chips with salsa
  • Dinner — chicken, rice, broccoli, milk, ice cream