Going gluten-free may be a lifestyle decision for many, but finding the best gluten-free foods is a necessity for at least three million Americans with celiac disease. That’s because when a person with celiac disease (which is an autoimmune disease) ingests any amount of gluten – the protein found in wheat, barley, and rye – the immune system attacks and damages the small intestine. This changes and inhibits the absorption of many essential nutrients in the body. If undiagnosed or poorly treated, celiac disease can lead to the development of other autoimmune diseases, health conditions, and complications.
In addition, it is estimated that around 18 million people in the United States have non-celiac gluten intolerance, a term used to describe people who do not test positive for celiac disease but have symptoms similar to those who do do and also find symptoms relief by omitting gluten from their diet.
There is currently no validated clinical evaluation to demonstrate gluten intolerance; it is diagnosed primarily through elimination procedures and anecdotal reports. But before you eliminate gluten from your diet and start shopping for gluten-free foods, there are a few things you should know about protein first.
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Why is gluten important in food?
Gluten plays a key role in foods by helping to maintain their shape and giving them structure. The best way to understand what gluten does is to think of chewing it in a bagel or pizza crust, or the elasticity you can see when twisting pasta. Without gluten, many breads, pastas, and baked goods would lack that integral aspect of texture and mouthfeel that add so much to the dining experience.
But thanks to the increased demand for gluten-free products, innovative manufacturers, and improved access to gluten-free grains, there are a number of high-quality products on the market that are delicious whether you need to go gluten-free or not.
Here, a registered nutritionist and culinary nutritionist, I’ve compiled a list of some of the best gluten-free foods that taste great without compromise.
The best gluten-free foods, according to a registered nutritionist
Best gluten-free breakfast cereal: Forager Project
Forager Project was originally launched as a dairy-free yogurt brand, but recently launched with an organic, gluten-free granola that we can’t get enough of. This O-shaped muesli is made from cassava root and navy blue beans and provides intestinal fiber that is completely grain-free. It is available in four flavors: lightly sweetened, cinnamon, strawberry, and chocolate. In addition to its great taste, it’s exceptionally crispy, certified organic, vegan / dairy-free, soy-free, gluten-free and kosher. But the best part is that, unlike most other sweetened cereals, Forager Project has minimal added sugar. In fact, each cup is only two to four grams total, plus a single serving contains four grams of fiber and four grams of protein (mostly from peas).
Best Gluten Free Crackers: Mary’s Gone Crackers
Mary’s Gone Crackers isn’t new to retail shelves, but the company recently released some innovative new flavors. All are great, but the Seaweed & Black Sesame strain is a favorite! The company makes three main types of crackers: Original, Super Seed, and Really Thin, and all of them are certified gluten-free, nut-free, GMO-free, vegan, and organic.
Best gluten-free tortilla: Siete Foods
Siete Foods was founded in Texas by a Mexican-American family, inspired by health concerns, to make grain-free versions of the traditional flour and corn tortillas that they often enjoyed. All products are gluten, dairy and soy free, vegan and GMO free, so they do not contain the preservatives found in many other similar products. For a nutty and buttery taste, opt for the almond flour tortillas, while the cassava flour tortillas are the best choice for a traditional tortilla swap. Pro Tip: Check out the cassava-based tortillas, the burrito-sized ones, made bigger especially for all of those tasty fillings.
Best gluten-free pasta: Jovial
Jovial is a family business founded by a couple who had a gluten-intolerant young daughter. In addition to pasta made from the old Einkornkorn (recommended for people with gluten intolerance, but not celiac disease), the company produces a range of gluten-free pasta made from brown rice or cassava, both made in Italy. The brown rice is a personal favorite, but the cassava ranks second and is a great choice for those looking for something completely grain-free. What makes this gluten-free pasta special compared to others is Jovial’s method of pressing the pasta with traditional bronze stamps and their slow drying techniques rather than taking modern short cuts.
Best gluten-free bread: Schär
Schär has been a leader in the research and development of high-quality, gluten-free products and baked goods for over 35 years – named after the doctor Dr. Anton Schär, who started experimenting and producing gluten-free products for his patients (mainly children) with digestive problems in the early 1920s. In fact, it houses a research center in Trieste, Italy dedicated to testing new ingredients and combinations that maintain high nutritional integrity and taste. (It also has an established international scientific committee to further expand its expertise.)
Their products are still among the best to this day, but the breads are repeatedly cited as a favorite among bread lovers who eat gluten-free. Choose from sliced bread, bagels, and rolls with plenty of options in each category – the ciabatta rolls are a must! And the Rustic Loaf is also a great sourdough option made from old grains. In addition, Schär’s sliced breads are higher in fiber than most other gluten-free breads and come in a variety of options, including deli, multigrain bread, and white bread.
Best gluten-free snack: Yolélé
Yolélé is a company credited for introducing the West African super grain Fonio, a very small, gluten-free member of the millet family with a low glycemic index, to the US market. As part of its line of products, the company makes truly irresistible chips made from fonio and cassava and flavored with bold, vibrant West African flavors, including the anti-inflammatory super green moringa and the tangy baobab. All chips are vegan, kosher, certified gluten-free, GMO-free, potato and peanut free and contain no trans fats (and very little saturated fat). Not only are they great for snacking straight out of the bag, they are also delicious with a wrap or sandwich for a crunch, with your favorite dip or as a base for traditional nachos.
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