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Combining a gluten-free and kosher diet can limit food choices, but unprocessed meats, fresh fruits and vegetables, some beans, lentils, rice, and certified gluten-free kosher cheese are safe options. However, determining which foods qualify can be difficult due to a lack of regulations.
Both the guidelines for following a strict kosher diet and those for following a gluten-free diet impose their own individual challenges on a person looking for foods they can eat. When the two diets are combined, the selection of foods that can be eaten decreases dramatically. Meats, especially unprocessed ones, are among the most reliable gluten-free kosher options. Fresh fruits and vegetables are also safe choices, as are some beans, lentils, and rice. Kosher cheeses are gluten-free, although staples like matzo and some traditionally prepared Jewish foods are not gluten-free.
Determining which foods qualify as gluten-free kosher can be difficult, especially due to a lack of regulations in several regions. Kosher foods that require special supervision or certification during production are almost always marked with a seal. Gluten-free foods, however, are not always marked and can be marked incorrectly. Processed foods that are labeled gluten-free could still carry the risk of cross-contamination, in which harmful proteins find their way into otherwise gluten-free foods, although some of the kosher laws regarding equipment and tools used in production of foods can help reduce this risk.
Meats are naturally gluten-free, although they may not be kosher. It’s usually easy to find kosher meats, and those that aren’t processed are automatically gluten-free. There are a variety of pre-made gluten-free kosher foods, such as beef hot dogs, that are very safe. If a processed meat product isn’t labeled gluten-free and kosher, that’s probably a risk not worth taking.
Fresh fruits and vegetables are a great gluten-free kosher food. There is a huge selection and almost everything that is not processed is kosher. Additionally, these types of foods can provide important nutritional elements in a restricted diet. Greens can also make an excellent extender or filler for lighter dishes.
Many types of beans, legumes, and other non-grain plant products can be eaten and are inherently gluten-free kosher foods. Some options are soy, lentils, nuts, quinoa, lentils, kasha and chickpeas. These can be used to fill up a meal and provide some protein and starch. Rice is another gluten-free kosher option that can help add variety to some dishes.
Certified gluten-free kosher cheese can be a source of protein, vitamins and flavors for a larger, baked meal. There are kosher cheeses available that use kosher rennet or plant enzymes to cause curdling. With the exception of contamination from non-kosher foods or gluten-containing products, certified cheeses are generally safe to eat.
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