Is Fruit Gluten Free?

If you’re new to the gluten free diet, you may be wondering what foods are and are not safe. While certain staples like bread and pasta may be off limits, most whole foods are naturally gluten free. On top of meat, seafood, and vegetables, fruit is gluten free. That being said, you should still read the labels on any processed fruits or fruit products to make sure they are truly gluten free.

Whether you’re looking for a healthy snack to tide you over to dinner or something sweet to enjoy before bed, fresh fruit is always the way to go. Keep reading to receive a list of delicious gluten free fruits along with tips for finding and using fresh fruit.

35 Gluten Free Fruits

When you’re shopping for gluten free foods, it’s generally best to stick to the perimeter aisles – this is where you’ll find the whole foods that are typically gluten free. In the produce section, you’ll find a wide variety of fruits and vegetables to choose from, all of which are gluten free as long as they haven’t been processed. Before buying processed fruit, it’s a good idea to check the label.

Here’s a list of 35 gluten free fruits:

1. Apples
2. Apricot
3. Avocado
4. Banana
5. Blackberries
6. Blueberries
7. Cantaloupe
8. Cherries
9. Clementine’s
10. Coconut
11. Cranberries
12. Dates
13. Figs
14. Grapefruit
15. Grapes
16. Guava
17. Honeydew
18. Kiwi
19. Lemon
20. Lime
21. Mango
22. Nectarines
23. Oranges
24. Papaya
25. Passionfruit
26. Peaches
27. Pears
28. Pineapple
29. Plums
30. Pomegranate
31. Raspberries
32. Rhubarb
33. Strawberries
34. Tangerine
35. Watermelon

You can have peace of mind knowing that the fruit section at your local grocery store is a safe place to shop. Simply knowing that fruit is gluten free, however, doesn’t cover all of your bases – you also need to know how to pick fresh fruit that is ripe. Read on to learn how.

How to Pick Ripe Fruit

Nothing is worse than biting into a bright red apple just to find it’s mealy inside. Identifying ripe fruit can be a challenge, but there are certain tricks you can employ to determine ripeness. In many cases, it comes down to the feel of the fruit while, for others, it’s about the smell.

Here are some tips for picking ripe fruit:

• Apples – A ripe apple should be firm and solid with tight skin. Avoid bruises and soft spots.
• Avocado – With the avocado in your palm, it should feel soft to the touch but not mushy. You can also try removing the stem to check the color – it will be vibrant green if ripe.
• Blueberries – Ripe blueberries are a deep blue color with a hint of gray while unripe berries are hard and tinged with a shade of pink or red.
• Blackberries – When ripe, blackberries will have a smooth, stemless appearance with no red coloration.
• Cantaloupe – Ripe cantaloupe should have a sweet smell at the stem and blossom parts – it should also have a slight give when gently pressed.
• Cherries – The stems should still be attached, and the flesh of the cherry should be a dark crimson color with a firm texture.
• Kiwi – Ripe kiwi should have an even brown coloring on the skin and a slight give when pressed gently.
• Lemon/Lime – The heavier a lemon or lime is, the juicier it is. Look for a firm skin with bright yellow color for lemons and light green for limes.
• Mango – Ripe mangoes smell sweet near the stem and are soft enough to retain a finger imprint when pressed.
• Peaches – These should be slightly fuzzy and tender to the touch with no green near the stem.
• Pineapple – Ripe pineapple should have a sweet smell and a slight give when pressed. The leaves should be a healthy green color.
• Raspberries – Look for a bright red color with intact skin with no mold or dents.
• Strawberries – Check for any white or green color near the leaves and make sure the berries have a sweet smell.
• Watermelon – Best when purchased in the summer, you should look for a slightly sweet smell. The heavier the melon, the juicier it will be.

It’s always best to buy fruit when it is in season. The spring is the best time to buy apricots, honeydew, mango, limes, pineapple, rhubarb, and strawberries while summer is the time for pears, assorted berries, cantaloupe, watermelon, cherries, grapes, and various stone fruits. Fall is best for apples, cranberries, and pomegranate while winter is ideal for clementine’s, grapefruit, kiwi, and oranges.

5 Gluten Free Recipes Featuring Fruit

From classics like fruit tarts to sweet homemade sorbet, fresh fruit is versatile and delicious. Though you can certainly enjoy your favorites on their own, a little preparation can transform a simple fruit into a delectable dessert. We’ve compiled a number of recipes featuring fresh fruit to show you how.

Here are some simple gluten free recipes featuring fruit:

1. Avocado Fruit Salad

Made with just a few simple ingredients, this avocado fruit salad makes a wonderful side dish for weekend brunch, or you can dish it up for a healthy snack during the week.

Servings: 8

Ingredients:

• 3 medium avocados, ripe
• 3 medium mangos, ripe
• 1 cup fresh raspberries
• 1 cup fresh blackberries
• ¼ cup fresh chopped mint
• ¼ cup sliced almonds
• ½ cup olive oil
• ¼ cup orange juice
• 2 tablespoons balsamic vinegar
• ½ tablespoon orange zest
• Salt and pepper

Instructions:

1. Peel and thinly slice the avocados and mangos.
2. Place the sliced fruit in a serving dish and toss in the raspberries, blackberries, mint, and almonds.
3. In a small bowl, whisk together the olive oil, orange juice, balsamic vinegar, and orange zest.
4. Add a pinch of salt and pepper then whisk until well combined.
5. Drizzle the dressing over the salad to serve.

2. Grilled Peaches with Balsamic Dressing

Sweet and tender, these grilled peaches make for a wonderful summertime dessert. Feel free to try this recipe with other stone fruits including nectarines and plums, if you’re feeling adventurous!

Servings: 4

Ingredients:

• ½ cup balsamic vinegar
• 2 tablespoons brown sugar
• 6 medium peaches, peeled and halved

Instructions:

1. Combine the balsamic vinegar and brown sugar in a small saucepan.
2. Bring to a boil then simmer until the liquid is reduced by half.
3. Lightly oil a grill rack and preheat over medium heat.
4. Add the peaches cut side down and grill for 3 to 4 minutes.
5. Turn the peaches and grill for another 3 to 4 minutes until tender.
6. Arrange the peaches on a serving plate and drizzle with balsamic glaze to serve.

3. Frozen Fruit Pops

There’s no better way to cool down on a hot summer day than with a fresh frozen fruit pop. This recipe features pineapple and strawberry, but you could easily substitute whatever fruit you have on hand.

Servings: 12

Ingredients:

• 3 cups fresh chopped pineapple
• 1 cup water, divided
• 8 teaspoons sugar, divided
• 2 cups fresh sliced strawberries

Instructions:

1. Combine the pineapple, ½ cup water, and 4 teaspoons sugar in a food processor.
2. Pulse until well combined then divide the mixture among twelve small paper cups.
3. Cover the cups with foil and stick popsicle sticks through them.
4. Freeze the pineapple mixture until solid, about 2 hours.
5. Place the strawberries and remaining water and sugar in the food processor.
6. Pulse until well combined then spoon over the pineapple layer.
7. Cover and freeze until firm then serve.

4. Simple Watermelon Sorbet

If you simply can’t get enough of fresh watermelon in the summer, this tasty sorbet is bound to be a hit. Lightly sweetened and flavored with just a hint of lime juice, this dessert is healthy and refreshing.

Servings: 4

Ingredients:

• 2 tablespoons water
• 1 teaspoon gelatin, unflavored
• 2 tablespoons honey
• 2 tablespoons fresh lime juice
• 4 cups seedless watermelon, cubed

Instructions:

1. Place the water in a microwave-safe bowl and sprinkle the gelatin over it.
2. Let the mixture stand for 1 minute then microwave for 40 seconds on high power.
3. Stir the mixture then set aside for 1 to 2 minutes until the gelatin is completely dissolved.
4. In a blender, combine the honey, lime juice, and gelatin mixture.
5. Add in 1 cup of watermelon then cover and blend until smooth.
6. Add in the remaining watermelon a cup at a time, blending after each addition.
7. Transfer the mixture to a shallow dish and freeze until it is almost firm.
8. Pour the mixture into a chilled bowl and beat with a hand mixer until bright pink.
9. Spoon the sorbet into four dishes and freeze until firm, covered.
10. Thaw for 10 to 15 minutes before serving.

5. Fruit Tart with Almond Crust

If you’re looking for a show-stopping dessert to serve at your next get-together, this fruit tart is just the thing. Made with an almond flour crust and topped with a cream cheese filling and citrusy glaze, this dessert is guaranteed to be a crowd-pleaser.

Servings: 8

Ingredients:

• 1 cup almond flour
• Pinch salt
• 1 large egg
• 1 tablespoon butter, melted
• 8 tablespoons honey, divided
• ¼ teaspoon almond extract
• ½ cup orange juice
• 2 teaspoons cornstarch
• 1 (8-ounce) package cream cheese, softened
• 1 tablespoon fresh lemon juice
• 1 teaspoon fresh lemon zest
• ½ teaspoon vanilla extract

Instructions:

1. Preheat the oven to 350°F and grease an 8-inch tart pan with shortening.
2. Combine the almond flour and salt in a mixing bowl, stirring well to combine.
3. In a separate bowl, whisk together the egg, melted butter, 3 tablespoons honey, and almond extract.
4. Stir the wet ingredients into the dry until well incorporated then spread in the tart pan.
5. Bake for 10 to 12 minutes until the crust is lightly golden brown at the edges then remove to a wire rack and cool completely.
6. To prepare the glaze, whisk together the orange juice, 2 tablespoons honey, and cornstarch in a small saucepan over medium heat.
7. When the mixture comes to a boil, reduce heat to medium-low and stir constantly while simmering for 2 to 3 minutes to thicken.
8. Pour the glaze into a bowl and allow it to cool completely.
9. To prepare the filling, beat the cream cheese until smooth then beat in 3 tablespoons honey along with the lemon juice, lemon zest, and vanilla.
10. Spread the cream cheese filling into the cooled tart crust.
11. Arrange the fruit over the filling however you like then brush the glaze onto the fruit.
12. Chill until ready to serve – best served within 48 hours.

Fresh fruit always hits the spot and it’s naturally gluten free. More than that, it’s full of essential nutrients your body needs. So, next time you’re looking for a healthy snack or a tasty dessert that won’t destroy your diet, give one of these fruity recipes a try!