Gluten Free Cheat Sheet

Great introduction to gluten-free.  I think this is a great starter for friends, family, etc of gluten-free people as well.  This appeared in today’s Weight Watcher’s newsletter as a featured article.

The Gluten-Free Checklist

Following a gluten-free lifestyle requires patience, creativity, and inevitable hard work. But for those who do have celiac disease or an allergy to gluten, it is all worth it. Here’s a cheat sheet for eating gluten-free.Naturally Gluten-Free Foods

  • Plain milk
  • 100% fruit or vegetable juices
  • Fresh fruits & veggies
  • Eggs
  • Lentils
  • Peanuts, tree nuts, seeds
  • Fresh fish, poultry, meats (without marinade)

Gluten-Free Grains and Flours

  • Arrowroot
  • Cornmeal, corn flour
  • Rice flour
  • Potato flour
  • Millet
  • Quinoa
  • Sorghum
  • Soy, soy flour
  • Tapioca

Potentially Gluten-Containing Foods
Be a detective—read labels carefully and when in doubt, call the manufacturer. Look out for ingredients such as Hydrolyzed vegetable protein, malt flavoring, vegetable starch/gum, modified food starch. These ingredients contain gluten and are commonly used in everyday foods. Additionally, watch out for gluten in:

  • Beer
  • Bread & other baked goods
  • Cereal
  • Imitation meat or seafood
  • Processed luncheon meats
  • Salad dressings
  • Condiments & sauces, including soy
  • Seasoned rice mixes
  • Soups & soup bases
  • Canned baked beans
  • Medications & vitamins that use gluten as a binding agent
  • Toothpaste

I am not Celiac. I do however, have a strong gluten-intolerance.  I had a blood test for the celiac testing, and a blood and stool for gluten-intolerance/sensitivity.  Many people with auto-immune disorders can benefit from being gluten-free and are often sensitive/intolerant to gluten.   I have Hashimoto’s as well as a few other conditions that may or may not play into my intolerance.


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