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
Cereals
- 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
Bars
-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
Waffles (frozen)
-Vann’s – plain, berry, apple cinnamon gluten free waffles
-Trader Joe’s – plain gluten free waffles
Crackers & Snacks