A gluten-free diet is typically recommended for individuals with celiac disease, wheat allergies, or gluten
 sensitivity. Gluten is a protein found in wheat, rye, and barley. It can
 trigger inflammation, digestive issues, and various other health issues in
 sensitive individuals. Whether you're planning to refine your diet or follow a
 gluten-free diet, this guide will help you make better and healthier choices. 

<h2 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Foods You Can Eat on a
 Gluten-free Diet</h2>

Naturally, gluten-free foods
 include the following:

<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Dairy Products</h3>

<ul><li>Butter</li><li>Yogurt</li><li>Cheese</li><li>Milk</li></ul>







<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Proteins</h3>

<ul><li>Eggs</li><li>Legumes</li><li>Nuts and seeds</li><li>Seafood and fish</li><li>Meat</li></ul>









<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Gluten-free Alternatives</h3>

<ul><li>Coconut flour, almond flour,
 chickpea flour</li><li>Pasta, baked goods, and
 gluten-free breads</li></ul>



<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Fruits &amp; Vegetables</h3>

<ul><li>All fresh fruits (apples,
 bananas, berries, etc.)</li><li>All fresh vegetables (leafy
 greens, carrots, broccoli, etc.)</li><li>Frozen or canned varieties (check
 for additives)</li></ul>





<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Starches &amp; Whole Grains</h3>

<ul><li>Millet</li><li>Sorghum</li><li>Amaranth</li><li>Sorghum</li><li>Buckwheat</li><li>Quinoa</li><li>Rice (brown, wild, white)</li><li>Corn</li><li>Certified gluten-free oats</li></ul>

















 <h2 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Foods You Can’t Eat on a Gluten-free Diet</h2>

Avoid the following foods when
 you are on a gluten-free diet:

<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Wheat-based products</h3>

<ul><li>Couscous, pasta, bread</li><li>Wheat flour (whole wheat,
 all-purpose, semolina)</li><li>Cereals (unless labeled
 gluten-free)</li><li>Cookies, cakes, and crackers</li></ul>







<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Barley and Rye</h3>

<ul><li>Rye bread</li><li>A few soy sauces (mainly contain
 wheat)</li><li>Barley (beer, malt, malted
 vinegar)</li></ul>





<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Beverages to Avoid</h3>

<ul><li>Beer (unless gluten-free)</li><li>Some coffee creamers &amp; malt
 drinks</li></ul>



<h3 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Processed Food with Gluten
 that is Hidden</h3>

<ul><li>Soups &amp; sauces (may contain
 wheat thickeners)</li><li>Processed meats (sausages, deli
 meats)</li><li>Salad dressings &amp; marinades</li><li>Flavored chips &amp; snacks</li><li>Imitation seafood (e.g., crab
 sticks)</li></ul>









 <h2 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Tips for a Gluten-free Diet</h2>

<ul><li>Read the food labels properly:
 Check if the food is gluten-free</li><li>Avoid cross-contamination: Have
 a separate cooking utensil </li><li>Talk to a dietician: Ensure
 to talk to a dietician before you begin with a gluten-free diet</li><li>Choose good dine-outs:
 Pick restaurants with gluten-free alternatives</li></ul>







 <h2 class="MsoNormal" style="margin: 0px 0px 11px; line-height: 1.5; font-family: Aptos, sans-serif; text-align: justify; font-size: 15px;">Final Takeaway</h2>

Following a gluten-free diet
 needs more awareness about it. With the proper knowledge and information, you
 can healthily maintain a good gluten-free diet. Always opt for naturally
 gluten-free foods and avoid packaged products that contain gluten. For both
 medical and personal reasons, you can still opt for a gluten-free lifestyle
 that is both healthy and delicious. 

So, have you ever tried a
 gluten-free lifestyle? If not, give it a try for once!