People who have celiac disease and those who are sensitive to gluten must follow a gluten-free diet to ease symptoms. Gluten is a protein found in grains like wheat, rye, and barley. It is also found in food additives. Gluten can damage the small intestine in people with celiac disease. This prevents the body from absorbing all of the nutrients from food.

It can be hard to get used to a gluten-free diet. ChooseMyPlate can help. It was created by the United States Department of Agriculture (USDA) to provide guidelines on healthy eating. Here are some tips for eating gluten-free from the 5 ChooseMyPlate food groups.

Grains

The grain group causes the most problems for people with celiac disease. Many products contain gluten. Some gluten-free choices are:

• Amaranth
• Bean flour
• Corn flour and corn meal
• Potato flour
• Rice flour and rice
• Soy flour
• Flax
• Millet
• Quinoa
• Oats—These are naturally gluten-free, but make sure to choose oats that have not been processed with wheat products.

Check food labels to make sure a product is labeled gluten-free. Grocery stores may have some of these products, but natural food stores will have things like gluten-free breads, cereals, pasta, and tortillas. These items can also be ordered online.

Vegetables

A person can eat nearly all types of fresh, frozen, and canned veggies. They should not eat veggies in sauce because they could contain gluten. French fries and veggies that are breaded should also be avoided.

Other than that, a person can enjoy a variety of veggies during the day, such as broccoli, lettuce, spinach, carrots, corn, peas, and eggplant.

Fruits

As with the veggie group, a person can enjoy a range of fresh and frozen fruits. Most canned fruits are also safe to eat, especially those that are packed in natural juices. Look at the label to double-check for any gluten additives. For example, some dried fruits have been dusted with flour to prevent the pieces from sticking together. Fruits in sauce and fruit pie fillings will also need to be avoided. Many of these items have additives.

Milk

All types of products made from milk fall into this category. Safe options are aged cheeses, plain yogurt, and cream.

Fresh, dried, and evaporated milk are all okay to eat. Avoid malted milk since it has barley and wheat. Chocolate milk and other flavored milk drinks may also have gluten.

Be sure to read the labels of cheese sauces and spreads, which may have additives. Flavored yogurt, frozen yogurt, and ice cream may also have additives or ingredients (like cookie dough or granola) that have gluten.

Meats and Beans

There are a lot of options with this food group. Fresh fish, poultry, and meat are all safe to eat. So are eggs, tuna canned in oil or water, plain nuts, and legumes (beans, peas, and lentils).

Try to avoid processed meats, like cold cuts, hot dogs, and sausages. These may have wheat fillers. Meat marinades, flavorings, and seasonings may also contain gluten. Imitation seafood and meat, as well as anything breaded, may also contain it.

Living Gluten-Free

Following the ChooseMyPlate guidelines and becoming familiar with gluten-free food can help a person get all of the nutrients that they need. A dietitian can help with meal planning. There are also many online resources and gluten-free cookbooks that can help.