# How to Be Gluten\-Free

Published: 2012-12-10T10:09:20.892331-05:00
Canonical URL: https://www.getmealplans.com/blog/2012/12/10/going-gluten-free/

Our [meal plans](http://getmealplans.com/#buy) are always gluten-free friendly, but if you have an allergy or sensitivity, here are some things you should know for smart shopping and living gluten-free.

![http://photos.happyherbivore.com/2012/11/GlutenFreeHappyHerbivore.jpg](http://photos.happyherbivore.com/2012/11/GlutenFreeHappyHerbivore.jpg)

What is gluten? Gluten is a plant-based protein found in various grains (wheat, barley, rye, spelt, and kamut) and their derivatives such as barley malt, wheat maltodextrin and malt vinegar. (For more information see this post, [What is Gluten?](http://happyherbivore.com/2012/01/what-vital-wheat-gluten/)).

Avoiding the whole grain is fairly easy, the problem comes from the derivatives that are hidden in foods.

* FALSE FRIENDS

The following foods seem like they would be gluten-free but often are not. They're either crosscontaminated or they contain a wheat deriviative. When shopping for these items, look for a certified gluten-free brand, check the ingredients and see if the product is made in a facility that processes wheat or any of the grains containing gluten.

Animal Products (i.e. yogurt, cheese, deli meat)

Broth / Soup

Brown Rice Syrup

Candy

Dried Fruit

Marinades

Matzo Products

Medication / Supplements

Oats

Pasta

Potato Chips

Rice Blends

Seasoned Nuts

Soy Sauce (try Tamari instead)

Tempeh

Vegan Substitutes

* GLUTEN-FREE PLANT FOODS (SAFE LIST)

These foods should be truly gluten-free and free of any cross-contamination. Don't shop blindly though! Still check the label to be sure.

Beans

Buckwheat

Carob

Coffee / Tea (check label)

Corn Products

Flax

Fresh / Frozen Vegetables

Kasha

Legumes

Millet

Nuts

Quinoa

Rice

Rice Flour

Seeds

Sorghum

Soy Products (check labels)

Tapioca

Our meal plans are always Gluten-Free! [Get the current meal plan now.](https://www.getmealplans.com/#buy)