How to Go On A Gluten-Free Diet For Beginners

Going gluten-free shouldn’t feel overwhelming. Whether you’re making the switch for health reasons or just exploring better-for-you options, this guide will show you how to navigate a gluten-free lifestyle effortlessly—without sacrificing flavor, convenience, or the foods you love.

What Is Gluten, and Why Do Some Avoid It?

Gluten is a protein found in wheat, barley, and rye that gives bread and pasta their chewy texture. But for some, let's just say that it's not so friendly to their digestive system.

For example, people with celiac disease, an autoimmune disorder, experience small intestine damage when they eat foods containing gluten. Others may have non-celiac gluten sensitivity, which can cause bloating, fatigue, and discomfort when they eat foods with gluten.

So… Should I Just Skip Carbs?

Oops! Not so fast! Just because you’re going gluten-free doesn’t mean you should be cutting out carbs entirely. Plenty of carbohydrate-rich foods—like rice, potatoes, and beans—are naturally gluten-free. Plus, there’s no shortage of gluten-free grains, starches, and flours to add into your diet, including buckwheat, millet, and flax, to name a few.

If you’ve been wondering whether a gluten-free diet is right for you, here’s what you need to know—plus how to make it work without missing out on your favorite meals.

Who Should Follow a Gluten-Free Diet?

Just like what we mentioned earlier, a gluten-free lifestyle is essential for:

• People with celiac disease – Gluten triggers an immune response that damages the intestine and can lead to nutrient deficiencies. This may also cause stomach pain, nausea, bloating, or diarrhea. 

• People with gluten sensitivity – Eating gluten can cause digestive discomfort, bloating, and fatigue, even if it’s not celiac disease.

• People with wheat allergies – Even a small amount of wheat can cause allergic reactions ranging from mild rashes to severe breathing issues.

But what if you don't experience any of these conditions? Will a gluten-free diet still be a healthier option? Well, not really.

Whole grains like quinoa, oats, and brown rice provide important nutrients, including fiber, protein, and B vitamins, for most people. Eating gluten-free without a plan can lead to nutrient deficiencies, so it’s essential to swap smartly—whenever you start your diet, which we’ll help with later. For a successful gluten-free diet, plan meals carefully and consult a dietitian for personalized guidance.

Foods to Avoid on a Gluten-Free Diet

Some foods contain gluten in obvious ways (we're looking at you, wheat bread, pasta, baked goods), while others hide it in sneaky places, through additives. Here's what you should avoid:

• Wheat-based products – Bread, pasta, crackers, baked goods, flour tortillas

• Barley and rye – Found in beer, soy sauce, teriyaki sauce, some soups and salad dressings. 

• Packaged foods with hidden gluten – Processed sauces, gravies, and snack foods that may use gluten-based seasonings and thickeners.

•  Oats – Oats themselves don’t contain gluten, but they’re often exposed to it through cross-contamination during processing. Always buy oats labeled gluten-free!

Even foods that don’t seem like they’d contain gluten—like some packaged meats, frozen meals, and flavored nuts—can be sources of hidden gluten. Always read ingredient labels very carefully before purchasing foods.

Just look for “Certified Gluten-Free” labels and check allergen statements. Many labels include “Contains Wheat” or “Processed in a facility with wheat,” which can mean that there may be cross-contamination.

Naturally Gluten-Free Foods You Can Eat Freely

A gluten-free diet doesn't necessarily have to be boring. Nowadays, there are plenty of gluten-free alternatives at local grocery stores. This means you can still nosh on your fave comfort foods on a gluten-free diet. It can still be full of variety, flavor, and nutrition when you focus on naturally gluten-free foods, like:1,2

• Fruits + vegetables – Fresh, frozen, or dried (just check labels for gluten-containing additives).

• Protein sources – Lean meat, poultry, fish, eggs, tofu, and legumes.

• Gluten-free grains – Brown rice, quinoa, millet, sorghum, and amaranth.

• Gluten-free starches - Nut flours, tapioca, teff, yucca, arrowroot

• Dairy products – Milk, yogurt, and cheese (unless flavored or thickened with gluten-containing ingredients).

If you want to follow a gluten-free diet while maintaining the best nutrition, focus on a variety of whole foods, fiber-rich grains, and plant-based proteins. In fact, even just eating five servings of fruits and veggies every day can help you live longer. Following a gluten-free diet can help you eat healthily, especially when you focus on nutritious foods like fruits and vegetables.

How to Avoid Cross-Contamination

For those with celiac disease or severe gluten intolerance, even trace amounts of gluten from shared kitchen spaces can be a problem.

• Use separate cookware – Have dedicated toasters, cutting boards, and utensils for gluten-free foods.

• Store gluten-free foods separately – Keep them in sealed containers away from wheat-based foods.

• Check food labels carefully – As mentioned earlier, even foods labeled gluten-free may still contain gluten from shared processing facilities. 

Delicious, Gluten-Free Alternatives—Made Easy

Gluten-free eating doesn’t mean giving up your favorites—it just means finding the right swaps. Whether you’re craving a smoothie, pasta, or even pizza, there’s a gluten-free alternative that delivers the same taste, texture, and satisfaction—without the gluten.

That’s where Daily Harvest comes in. Every single one of our 120+ chef-crafted meals is 100% gluten-free—made with real, sustainably sourced fruits, vegetables, and whole ingredients. 

Yup! No label-checking, no second-guessing—just effortless, plant-based meals that fit your lifestyle. From hearty grain bowls and pasta alternatives to crispy flatbreads and satisfying smoothies, we make it easy to follow a gluten-free diet without sacrificing flavor or convenience.

Here are some delicious gluten-free alternatives, why they’re great for a gluten-free diet, and what Daily Harvest has to offer to make your transition effortless:

Smoothies: A Gluten-Free Swap for Breakfast Cereal

Many breakfast cereals and granola mixes contain gluten from wheat-based grains. Smoothies packed with fiber, protein, and whole-food ingredients are a better-for-you, naturally gluten-free alternative—delivering sustained energy without the processed grains.

Daily Harvest's Better-For-You Picks

• Strawberry + Peach Smoothie – A naturally sweet blend of strawberries, peaches, and bananas, plus flaxseed for fiber—no need for sugary cereals.

• Mint + Cacao Smoothie – Like a mint chocolate chip shake, but better—a creamy blend of cacao, mint, spinach, and banana for natural sweetness.

Breakfast Bowls: The Best Alternative to Wheat-Based Oatmeal & Granola

Oats are naturally gluten-free, but are often cross-contaminated with wheat during processing. Instead of risking it, Daily Harvest’s breakfast bowls use only certified gluten-free, organic oats plus chia and flax for an extra fiber boost.

Daily Harvest's Better-For-You Picks

• Apple + Cinnamon Breakfast Bowl – Everything you love about a warm, spiced apple oatmeal—without the risk of hidden gluten. Bonus: almond butter and pumpkin seeds add protein for a balanced start to your day!

• Strawberry + Goji Berry Breakfast Bowl – A fruit-filled alternative to sugary granola with antioxidant-packed goji berries and creamy chia.

Pasta: A Protein-Packed Alternative to Wheat-Based Noodles

Most pasta is made from refined wheat flour, which lacks fiber and nutrients. Daily Harvest pastas use plant-based ingredients like red lentils, chickpeas, and ancient grains to deliver the same satisfying texture with added protein and fiber—making them an even better choice than traditional pasta!

Daily Harvest's Better-For-You Picks

• Tomato Basil + Portobello Bolognese Pasta – Red lentil pasta mimics traditional wheat pasta while adding protein and fiber, plus a slow-roasted tomato and mushroom sauce for deep flavor.

• White Bean + Spinach Pesto Pasta – A creamy, nut-free pesto alternative made with sunflower seed butter and artichokes, tossed with ancient grain sedani.

Harvest Bowls: A Better-For-You Swap for Wheat-Based Grain Bowls

Grain Bowls often include gluten-containing grains like farro and bulgur, but there are plenty of naturally gluten-free options—and Daily Harvest’s harvest bowls use the best of them. Brown rice, quinoa, and millet create hearty, flavorful bases, without the gluten or digestive discomfort.

Daily Harvest's Better-For-You Picks

• Sweet Potato + Wild Rice Hash Harvest Bowl – Wild rice (technically a seed, not a grain!) delivers the same chewiness as farro, but it's completely gluten-free. Paired with sweet potatoes and beans for a fiber boost.

• Broccoli + Cheeze Harvest Bowl – Think mac & cheese, but totally gluten-free, thanks to a base of broccoli, cauliflower, and protein-rich chickpeas.

Grains: A Wholesome, Gluten-Free Alternative to Rice & Pasta Sides

While white rice is naturally gluten-free, swapping it for ancient grains like millet and amaranth delivers more fiber, protein, and minerals—while still pairing well with any meal. Daily Harvest’s grain bowls provide these, and they’re good for sharing (or eating solo)!

Daily Harvest's Better-For-You Picks

• Cilantro Brown Rice + Black Bean Grains – A flavorful, protein-packed mix of black beans and brown rice, perfect for burrito bowls or as a base for your favorite meals.

• Lemon Quinoa + Butternut Squash Grains – A bright and refreshing take on a grain bowl, featuring fluffy quinoa, sweet butternut squash, and a hint of citrus. Light yet satisfying, it’s a gluten-free staple that brings a touch of summer to every bite.

Soups: A Gluten-Free Alternative to Thickened, Processed Soups

Many store-bought soups use wheat flour or gluten-containing thickeners, making them off-limits. Daily Harvest’s soups rely on whole vegetables, legumes, and herbs for natural creaminess and deep flavor—no gluten needed.

Daily Harvest's Better-For-You Picks

• Zucchini + Black Garlic Soup – A velvety soup packed with zucchini and black garlic—instead of gluten-based thickeners, we use nutrient-rich chickpeas for body and texture.

• Butternut Squash + Rosemary Purée Soup – A smooth, cozy blend of butternut and kabocha squash, brightened with rosemary and caramelized leeks for balance. Earthy maitake mushrooms round out the flavors, making this a gluten-free comfort classic—perfect any time of year.

Pops: A Better-For-You Frozen Treat with No Hidden Gluten

Most store-bought popsicles contain hidden gluten in stabilizers and artificial ingredients. A better alternative? Whole fruit-based pops made with organic, real ingredients, like those from Daily Harvest.

Daily Harvest's Better-For-You Picks

• Mango + Passion Fruit Pops – A juicy, sun-ripened blend of mango and passion fruit—zero added sugar, just pure flavor.

• Strawberry + Dragon Fruit Pops – A vibrant mix of strawberry, banana, dragon fruit, and cherry, with a secret ingredient: cauliflower (but you’d never know). Naturally sweet and packed with nutrients, this gluten-free frozen treat is as fun as it is delicious.

Confidently Go Gluten-Free With Daily Harvest

Eating gluten-free doesn’t mean sacrificing flavor or variety—it’s all about choosing the right alternatives. With naturally gluten-free grains, protein-packed pastas, and veggie-forward flatbreads, you can enjoy all the foods you love, without the guesswork.

With Daily Harvest, we can make your gluten-free diet effortless. Explore our 120+ completely gluten-free, chef-crafted meals and experience no prep, no stress––just real, nourishing food delivered straight to your door!