Canned Food That Is Gluten Free

Canned fruits and vegetables are usually gluten free.

Canned fruits and vegetables are usually gluten free.

Finding convenience foods might be a challenge when starting a gluten-free diet. You'll need to avoid the protein gluten found in the grains wheat, rye, barley and triticale and any ingredients made from them. This means staying away from many canned food items such as soups, gravies and pastas, unless they are labeled as gluten-free. However, you have plenty of choices when looking for other gluten-free canned items.

Reading Food Labels

You need to develop the habit of reading all food labels when following a gluten-free diet. If a food label clearly states the food is gluten-free, it's safe to eat. If not, look at the ingredient list to identify any obvious sources of gluten, such as the gluten-containing grains. The U.S. Food and Drug Administration requires food companies to label wheat. Look for the word wheat in parentheses or for a statement at the end of the ingredient list that says "contains: wheat." Other ingredients containing gluten can be harder to spot and may include malt, hydrolyzed protein, soy sauce, caramel color and food starch.

Canned Fruits and Vegetables

Most canned whole foods are safe to eat on a gluten-free diet. Canned fruits, such as pineapple, pears, peaches and oranges, are gluten free. You can also safely purchase most canned vegetables, such as corn, peas, beans, tomatoes and carrots. These canned versions of whole foods are quick to use and are shelf stable, allowing them to store in your pantry. However, be sure to check the ingredient list for an any added sauces, seasonings, flavoring or other potential gluten-containing items.

Canned Beans

Beans are a high-protein and high-fiber gluten-free food. However, soaking dry beans takes time and requires some planning ahead. Canned beans offer a quick, although slightly more expensive, alternative. On a gluten-free diet, you can safely open a can of beans and use it to prepare your meal. Try making vegetarian chili, soups, tacos, curry dishes and salads using canned beans. Avoid canned beans with added sauces and gravies, such as baked beans or home-style beans, as they may contain gluten.

Canned Proteins

Many canned proteins are safe for you to consume on a gluten-free diet as well. Some canned tuna fish, salmon, sardines and chicken breast are gluten free. As usual, don't purchase any food without reading the ingredient list first. Certain brands of canned meat may contain vegetable broth with gluten in it. If the label does not clearly indicate that the broth does or does not contain gluten, call the company to ask. Some canned proteins clearly state they are gluten-free on the label and you can safely purchase these. Canned proteins make quick sandwiches, wraps and salads.

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