Gluten Free Diet Information
*What is gluten?
Gluten is a protein found predominantly in certain grains (see list of grains to avoid below). It may also be found hidden in many processed food items including sauces, soups, seasoning & spice mixes, salad dressings, soy sauce, beer, candy, frozen meals, and some vitamins & supplements, so always check labels!
*Gluten containing foods (foods to avoid):
Kamut (type of wheat)
Malt & Malt syrup
Oats* (gluten free oats are available)
Durum (type of wheat)
Einkorn (type of wheat)
Emmer (type of wheat)
Farro (type of wheat)
Spelt (may be tolerated)
*Gluten free foods (foods to eat)
(healthiest choices – quinoa, sweet potato, brown rice, beans/lentils)
Soy flour (soy is not recommended)
Rice – brown, white, basmati, jasmine, etc.
Legumes/flours - garbanzo, chickpea, garfava, lentil, pea, etc.
Companies/brand names of some gluten free products found at Whole Foods, Trader Joe’s, health food stores, and the health food section of Kroger
- www.customchoicecereal.com ‘build your own’ gluten free cereal
-Arrowhead Mills – organic maple buckwheat flakes, rice & shine
(hot rice based cereal), gluten free steel cut oats
-Barbara’s Bakery – puffins honey rice cereal
-Udi’s – gluten free granola cereals (eat as cereal or add additional
nuts and seeds and use as trail mix) -Bob’s Red Mill – GF hot cereal, brown rice cereal, Gluten Free Oats -Love Grown Foods – gluten free granola cereals (eat as cereal or
add additional nuts and seeds and use as trail mix) -Ancient Harvest – quinoa flakes hot cereal
-Nature’s Path – many to choose from
Breads & Bakeries
Most gluten free breads you’ll find in the grocery stores are not great! They are very dense & crumbly. However, many will improve when toasted
-Udi’s -- www.udisglutenfree.com – probably best of store bought/national brand GF breads. Many items - breads, muffins, pizza crust, burger buns, and frozen pizza (contains dairy). Available at Trader Joe’s, Whole Foods & some Kroger and Publix stores.
Flours & Baking Needs (baked goods & bake mixes not to be used often – most contain high levels of sugar)
-Bob’s Red Mill – many gluten free baking flours & mixes, xanthum gum, almond flour, brownie mix, bread mix, pancake mix, etc
-Gluten Free Pantry – brownie mix, muffins & quick breads gourmet
Baking mix, perfect piecrust mix, white flour bread mix
-Pamela’s – baking/pancake mix, ultra chocolate brownie mix
(Pamela’s products are very good. Some contain buttermilk or milk powder in mix, so read label carefully if also avoiding dairy)
-1.2.3. Gluten Free – many mixes (cakes, pancakes, etc)
-Arrowhead Mills – many gluten free flours and mixes
-Trader Joe's – brownie mix
-Vega Sport – Natural plant based Protein bar – chocolate coconut (contains 15 grams of rice/pea protein. -‘You Bar’ – (www.youbars.com) build your own protein bar website.
-Cocoa Cassava Bar – almond butter, dark choc, coconut & chia based -Kind Bars – apricot macadamia, apricot almond and cranberry walnut, etc. Many flavors. All quite good.
-Organic Food Bar – “protein” - Organic food bar, organic vegan food bar. This has the highest protein (20+grams) of all the bars. Texture is so-so.
-NoNuttin – GF granola bars. Apple cinnamon is good. Other flavors available. Good texture for gluten free granola bar.
-Enjoy Life Foods –caramel apple chewy bars. Best flavor of this ‘chewy bar’ line. And they’re not that chewy! Decent taste/texture (this flavor)
-Lara Bar – several flavors, all great (nut, dried fruit & spice based). Be careful! -sugars on these bars are a bit high because of the dried fruit.
-Bumble Bar – sesame based, several flavors
-Vann’s – plain, berry, apple cinnamon gluten free waffles
-Trader Joe’s – plain gluten free waffles
Crackers & Snacks