Tips for Gluten Free Eating

What Does a Gluten Free Diet Look Like?

If you are wondering about switching to a gluten free diet, you can read about it here: Why Go Gluten Free?

A gluten free diet is simply a diet made up of gluten free foods. It may sound simple when you put it like that, but the truth is that gluten is hidden in many foods where you might not expect to see it. For example, soy sauce is made with wheat and some potato chips have gluten in the seasoning. In order to be successful with a gluten free diet, you need to know which foods contain gluten (or could contain) gluten, and you need to avoid them.

To eliminate gluten from your diet, be sure to consider obvious sources (e.g. wheat flour) as well as hidden,
common sources where you will need to read food labels. Note that “wheat-free” does not mean “glutenfree”
as there are many other gluten-containing grains you will want to avoid.

The following is a list of gluten-containing grains to AVOID!

■Wheat
■Barley
■Rye
■Farina
■Graham flour
■Semolina
■Durham
■Bulgur
■Kamut
■Kashi (multi-grain blend)
■Matzo meal
■Spelt (a form of wheat)
■Triticale

Unfortunately many processed foods use preservatives or additives for texture that include gluten, but they can be hidden from you. In particular, this means you will need to avoid almost all baked goods unless they are specifically
labeled gluten-free.

Here are some particular foods and gluten sources to be wary of and read their ingredient labels carefully:

■Rice, Amaranth, Millet, Buckwheat (aka kasha),
■Quinoa, Teff
■Corn and cornmeal (but make sure organic)
■Soy (but make sure organic)
■Potatoes (all types)
■Wine and distilled liquors, ciders and spirits
■Garbanzo and other bean/legume flours
■Oats (make sure they are labeled “gluten-free” and opt for organic if possible, as many oat products are contaminated with
wheat during manufacturing/processing)
■ Potato and Tapioca starch (though I do not
recommend these for regular consumption as
they are very high-glycemic and can aggressively
spike blood sugar)

FOODS TO AVOID:

■Breads, Rolls, and Tortillas
■Breading for All fried foods
■Cereals, Pasta and Noodles
■Crackers and Chips (besides corn and potato;
nearly all “multigrain” options include wheat)
■Croutons
■Cookies, Cakes Pastries, Pies
■Soups and Gravies
■Tabbouli
■Sauces (including soy sauce unless gluten-free)
■Salad dressings
■Coffee creamer
■Beer
■Flavored coffee and tea, especially mixes
■Stuffing
■Spice and Marinade mixes and any pre-seasoned
meat items (especially a key risk at restaurants)
■Baking soda and powder
■Bouillon and Stocks
■Artificial butter flavor
■Candy
■Imitation meat or seafood
■Sausages and other preserved meats
■Processed luncheon meats
■Self-basting poultry
■Medications & vitamins (gluten as binding agent)
■Lipstick and lip balms
■Toothpaste
■Postage stamps and mailing envelopes
■Play dough

Food additives to avoid:
Bran, Malt, Malt flavoring, Gelatinized starch, Germ, Artificial flavoring, Natural flavoring, Hydrolyzed
vegetable protein, Modified food starch, Modified starch, Vegetable Starch, Rice Syrup (unless product is
specifically labeled gluten-free), Monosodium Glutamate (MSG), Caramel coloring.

So what can I eat??

It is normal to feel restricted when cutting out gluten, but there is still SO many options to eat! The majority of your food should be whole, real nutrient dense choices. Organic meats and proteins, organic produce (fruits and veggies) root veggies and starches like potatoes, squashes etc. beans and legumes, spices and herbs, and healthy fats like olive oil, avocado, flax, nuts and seeds etc. Instead of having white pastas, breads etc. you swap them in for healthy packaged gluten free options. Feel free to check out my NUTRITION page for more resources on a whole food diet!

Are Gluten Free Packaged Foods Healthy?

The thing you need to remember about GF packaged foods is that they are largely the same as their gluten-containing counterparts, minus the gluten. A box of GF cookies contains as many calories and as much fat as a regular box of cookies – the only difference is in some of the ingredients. Do not make the mistake of assuming that “gluten free” means “healthy.” While the two certainly can and do overlap, just because something is gluten free does not automatically make it a healthier choice.

So, can you still eat gluten free packaged foods? Of course! Gluten free brands make delicious foods, everything from bread and pasta to crackers, cookies, and more. However, they should be viewed as any other treat…and be used on occasion instead of a daily staple! Still focus on whole real foods as 80% of your choices, & leave the packaged items for the other 20%.

Eating Gluten Free at Restaurants

Once you get the hang of following the gluten free diet at home you may feel comfortable enough to go out to eat. A gluten free diet is becoming more and more commonplace. This means that you can find healthy and satisfying options at most restaurants if you know where to look and what substitutions to make.

The key to eating gluten free at a restaurant is to plan ahead. If you already know where you’ll be going, check the menu online or call the restaurant to see if they offer any gluten free options. Don’t be afraid to ask the restaurant about their gluten free handling procedures to be sure they can address your needs.

Even if the restaurant doesn’t offer a dedicated gluten free menu, certain options are likely to be available to you – here are a few you can look for:

• Sandwiches or burgers either with a gluten free bun, or no bun at all (ask to be sure burgers are not made with breadcrumbs or other gluten fillers)
• Soups and stews prepared without flour used as a thickener
• Grilled, roasted, or smoked meats and seafood made with gluten free sauce or seasoning
• Steamed, stir-fried, or roasted vegetables and gluten free grains
• Salads with grilled meat, no croutons, and gluten free dressing

The options available will depend on the type of restaurant you go to, but these are some of the safest bets. When it comes to ethnic foods, certain types of cuisine are more gluten free-friendly than others. Mexican food, for example, is safer than many other options as long as you choose corn over flour tortillas. Indian food offers a variety of options as long as you skip the naan and Greek and Middle Eastern cuisines largely feature grilled meat or fish with vegetables, salad, or rice. You may also be able to enjoy Asian cuisine served with rice noodles or steamed rice, just be wary of soy-based sauces that may contain gluten. No matter the type of food, always double check to ensure it truly is gluten free and there is no risk of cross-contamination.

Some of my favorite gluten free brands include:

Canyon Bakehouse, Udi, Pamela’s, Simple Mills, Schar, Bob’s Red Mill, Nature’s Path, Tolerant Pastas, Amy’s

CLICK HERE for a helpful gluten free grocery list!

Feel free to use these resources: www.celiac.com , http://celiacdisease.about.com/ ,