What foods are safe to eat with celiac disease?

In this brief guide, we are going to answer the question, “What foods are safe to eat with celiac disease?”. We will discuss in-depth the foods you can and cannot eat with celiac disease. 

What foods are safe to eat with celiac disease?

All gluten-free foods are safe to eat with celiac disease. Gluten-free foods are required by law to include not more than 20 ppm (parts per million) of gluten. A minute level of gluten would not present an issue for most persons with celiac disease. However, a small proportion of people seem unable to handle even minimal levels of gluten and require a gluten-free diet.

What is celiac disease?

When you eat gluten, your body’s immune system attacks your tissues, causing coeliac disease. As a result of the damage to your gut (small intestine), you are unable to absorb nutrients


An allergic reaction to gluten, a dietary protein present in three varieties of cereal, causes coeliac disease: Wheat, barley, and rye all contain gluten.

You may get quite unpleasant digestive symptoms even if you just eat a very small quantity of gluten, like a tablespoon of spaghetti. If you continue to eat gluten regularly, you are more likely to have difficulties later in life, including osteoporosis and certain types of cancer.

What foods can you safely eat with celiac disease?

If you have celiac disease, you may eat the foods listed below, which are naturally gluten-free:

  • Cheese, butter, and milk and other dairy products
  • Veggies and fruits
  • Meat and seafood (avoid breaded and battered food)
  • Potatoes
  • Rice as well as rice noodles
  • Corn, soy, and potato flours are all gluten-free options.

What foods should you avoid with celiac disease?

You must avoid the below foods and any other wheat, rye and barley containing food items.

  • Breakfast cereals
  • Pasta 
  • Cakes
  • A variety of bread
  • A variety of sauces and salad dressings
  • Ready-to-eat meals
  • Beers manufactured from barley

Is it safe to eat oats with celiac disease?

Although oats do not have gluten, many individuals with celiac disease avoid them since they can be contaminated with gluten-containing cereals.

There’s also some indication that a small number of individuals may still be intolerant to gluten-free items that don’t include contaminated oats. This is due to the presence of a specific protein called avenin in oats, which is safe for many people with celiac disease but can induce symptoms in a few.

If you decide to incorporate oats in your diet after consulting with your healthcare provider, be sure the oats are pure and free of gluten contamination.

You should stay away from oats till your gluten-free regimen has fully kicked in and your difficulties have faded. Bring back oats into your meals gradually once you’re clear of symptoms. Stop eating oats if your symptoms return.

How to pick the right food items with celiac disease?

It’s critical to read the ingredients on the foods when you shop. Many foods (especially processed foods) contain gluten-containing ingredients such as malt flavoring and processed food starch. 

Ingredients like barley, wheat, and rye are obvious, but check for lesser-known variants like malt flavor or graham. Keep in mind that gluten-free goods like bottled water and green beans aren’t often labeled as such.

Gluten can also be present in non-food items such as lipstick, postage stamps, and some pharmaceuticals, and cross-contamination is a possibility.

Because even a tiny quantity of gluten can cause symptoms, it’s critical for celiac disease sufferers to be alert of the danger of cross-contamination when eating out. Calling the diner in advance to discuss your choices is a good idea. When placing your order, make it clear to the waitress that you must eat gluten-free.

How to avoid nutrient deficiencies with celiac disease?

Nutrient shortages are one of the most common celiac disease complications. You must eat balanced diets with enough minerals and vitamins to avoid nutrient shortages. 

Iron: Spinach, lentils, white beans, tofu, dark chocolate, chickpeas, and cashews are all good sources of iron.

Vitamin D: Vitamin D is an important nutrient. Dairy (yogurt, milk), non dairy milk (soya, almond), supplemented orange juice,seafood, and eggs are all rich in Vitamin D.

Calcium: orange juice, oranges, dried figs,dairy, non dairy milk, seafood, kale, green leaves, bok choy, tofu are filled with calcium.

Vitamin B: Vitamins B is essential for good health. Sunflower seeds, spinach, mushrooms, beans, lentils,  chicken, asparagus, broccoli, and lentils are some of the food rich in Vitamin B.

Zinc: Bee, pork, lobster, cashews and seafood are all rich in zinc.


In this brief guide, we answered the question, “What foods are safe to eat with celiac disease?”. We discussed in-depth the foods you can and cannot eat with celiac disease. 

If you have any questions or comments, please let us know.


Coeliac disease – Complications – NHS

Celiac Disease Diet: Best Foods and Supplements | Everyday Health

How to Go Gluten-Free & Get Proper Nutrition with Celiac Disease

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.