GLUTEN FREE NOTES

GLUTEN FREE

I am NOT a medical doctor nor do I pretend to be a medical doctor.  This document is a collection of information of my thoughts.  I have put together information from trial and errors from my experiences since  my diagnosis of an autoimmune disease in 2013.  This is only to help those who would like read what has helped me along my journey.  Your journey is personal to you, however I wish I had someone to bounce ideas off of during the beginning steps.   Do I believe that everyone or the average person needs a gluten and/or dairy free diet?  Not necessarily, but clean eating is VERY important in today society.  Food elimination process can play a HUGE role in that process.  

Gluten Free

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).

Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you'll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.

Allowed foods Many healthy and delicious foods are naturally gluten-free:

• Beans, seeds, nuts in their natural, unprocessed form
• Fresh eggs
• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits and vegetables
• Most dairy products

Always avoid Avoid all food and drinks containing:

• Barley (malt, malt flavoring and malt vinegar are usually made from barley)
• Rye
• Triticale (a cross between wheat and rye)
• Wheat

Avoiding wheat can be challenging because wheat products go by numerous names. Consider the many types of wheat flour on supermarket shelves — bromated, enriched, phosphated, plain and self-rising. Here are other wheat products to avoid:

• Bulgur
• Durum flour
• Farina
• Graham flour
• Kamut
• Semolina
• Spelt

Foods/products that may contain gluten Beers, Ales, Lager, Breading & Coating Mixes, Brown Rice Syrup, Communion Wafers, Croutons, Dressings, Drugs & Over-the-Counter Medications, Energy Bars, Flour & Cereal Products, Herbal Supplements, Imitation Bacon, Imitation Seafood, Marinades, Nutritional Supplements, Pastas, Processed Luncheon Meats, Sauces & Gravies, Self-basting Poultry, Soy Sauce or Soy Sauce Solids, Soup Bases, Stuffings, Dressings, Thickeners (Roux), Vitamins & Mineral Supplements.

Megan’s Personal View:  I say avoid looking for bread, cereal bar, chips,  and/or any carb gluten free snacks.  These are EMPTY useless sugary calories.  I have found that the gluten free alternatives are high in OTHER things that you DON’T need. 

SNACK Ideas:  

Carrots, Berries, Apple, Orange, Banana with almond butter, Hard boiled Egg, 1/2 Avocado, Nuts (raw), LARABAR, GoGo’s, Crushers, Small Smoothie (fruit & veggie ONLY), Coconut milk yogurt... 

Always read the label

The key to gluten-free is to become a good label reader. Don’t eat foods with labels that list questionable ingredients unless you can verify they do not contain or are not from prohibited grains. Labels must be read every time foods are purchased because manufacturers can change ingredients at any time.  Also, just because a products is made by the same company do not assume they have the same ingredients... ALWAYS CHECK.  For example: Hummus, Original & Roasted Red Pepper made by Trader Joes.  Google is your friend.  When the label doesn’t show the magical words gluten free... GOOGLE IT!!!

If In Doubt, Go Without

Don’t eat a food if you are unable to verify the ingredients or if the ingredient list is unavailable.

Wheat Free Is Not Gluten Free

Products labeled wheat free are not necessarily gluten free. They may still contain spelt, rye or barley-based that are not gluten free. Spelt is a form of wheat.  GOOGLE it or GO WITH OUT.  Do your research before you buy or consume.  YES this may that some time in the beginning... But it’s worth it!