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Gluten, What Is It? Let Me Clear That Up For You!

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):

  • Wheat

  • Rye

  • Wheat bran/germ/starch

  • Kamut (type of wheat)

  • Barley

  • Malt & Malt syrup

  • Bulgur

  • Oat bran

  • Couscous

  • Oats* (gluten free oats are available)

  • Semolina

  • Durum (type of wheat)

  • Oat syrup

  • Einkorn (type of wheat)

  • Triticale

  • Emmer (type of wheat)

  • Farro (type of wheat)

  • Graham flour

  • Spelt (may be tolerated)

*Gluten free foods (foods to eat)

(healthiest choices – quinoa, sweet potato, brown rice, beans/lentils)

  • Amaranth

  • Millet

  • Sorghum flour

  • Arrowroot Potato

  • Soy flour (soy is not recommended)

  • Buckwheat

  • Potato starch

  • Sweet potato

  • Corn/corn meal

  • Quinoa

  • Tapioca

  • Corn bran

  • Rice bran

  • Teff

  • Corn flour

  • Rice flours

  • Flax

  • Corn starch

  • 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


- ‘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 -- – 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’ – ( 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

Waffles (frozen)

-Vann’s – plain, berry, apple cinnamon gluten free waffles

-Trader Joe’s – plain gluten free waffles

Crackers & Snacks

-Mary’s Gone Crackers – herb, sesame, caraway, original, onion

-Blue Diamond – Nut thins: almond, pecan, hazelnut

-Lundberg – Rice chips/many flavors/very good!

-Just Pure Foods – Veggie & Kale chips ( *grain free!!

-Food Should Taste Good – sweet potato, lime, jalapeno, etc.

-Beanitos – black bean based

-Trader Joe’s – sea salt & black pepper crisps

-365 (whole foods brand) – sesame rice crackers

-Snyder’s – pretzel sticks

-Edward & Sons – Organic brown rice/sesame snaps – many flavors

-Holgrain – Low salt rice thins (very clean/few ingredients but needs some hummus, nut butter or sliced avocado, etc)

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