Gluten Free Tips

When starting a gluten free diet, you must determine what foods contain gluten and which don't. This can be difficult, because of current labeling laws. Gluten can be disguised in many ways, including names such as modified food starch, spices, natural flavorings, vinegar, and/or malt. Sometimes you have to call the manufacturer to verify that the product is gluten free. Gluten does not come in just Pasta, Bread, and cereal as one would think; it is found in many dairy products, condiments, lunch meats, juice, and candy just to name a few.

Never take anything for granted when shopping, manufacturers change their ingredients often. You may find gluten in the ingredients of your favorite commercial foods hidden under words like modified food starch, natural flavorings, spices, and caramel coloring; gluten is actually derived from the following grains.

  • Barley
  • Spelt
  • Rye
  • Wheat

The following grains do not contain gluten, but are on the avoid list for most celiacs, because of possible cross contamination. Cross Contamination is when two grains are grown in the same field using a rotation method. Example: Wheat and Buckwheat are often grown in the same field and you may get cross contamination from one crop to the next.

  • Amaranth
  • Buckwheat
  • Millet
  • Teff
  • Oats

Here are a few places to look for gluten that you might not have thought about.

  • Dairy Products - many low fat varieties of ice cream, sour cream, cottage cheese, and buttermilk contain modified food starch.
  • Non-Dairy Products - Many rice and soy beverage manufacturers use barely enzymes in the production process of there products. Example: Rice Dream rice beverages are not gluten free, because they contain barley enzymes.
  • Cheese Products - Cheese products are often coated with flour, if shredded, to prevent sticking. Cabot's cheese products are gluten free.
  • Cereals - Most cereals on the market contain malt flavorings that are gluten based. Health Valley makes several gluten free varieties that are very good.
  • Cross Contamination - When buying bulk items such are flours and grains, be very careful. There is usually cross contamination between the bins from falling products from one bin to the other, and/or by misuse of the scoops. Also beware when eating in a restaurant when ordering grilled or fried foods, the grill or the grease/oil can be contaminated with gluten. Example: many restaurant cook their french fries in the same grease as the Onion Rings which are not gluten free. If you have non-celiacs in the house beware of bread crumbs in the butter, jam, toaster, and counter. I buy the squeezable mayo, mustard, jelly and keep my own small tub of butter.
  • Vinegar and Condiments - Distilled vinegar is used in many condiments, and it is often derived from wheat. Apple cider, balsamic, white wine, and red wine vinegar are safe alternatives. It is debated that the gluten from the wheat in the distilled vinegar is removed during the manufacturing process, but this is not proven. Soy Sauce often contains wheat in the ingredients, so you can substitute Tamari (San-J makes a G.F. variety). Also beware of catsup, mayonnaise, mustard, and salad dressing, because many contain gluten. Example: Heinz 57 is not gluten free, but Heinz Ketchup is gluten free, the vinegar is derived from Corn.
  • Juice - Juice is not always gluten free even if it says natural on the label. Example: All flavors of Ocean Spray Cranberry Juice are not gluten free, some contain wheat starch and it is not listed on the label.
  • Lunch Meat - Make sure you check with the manufactures, many varieties contain gluten in ingredients such as natural flavorings. This is also true for preseason cuts of meat and turkeys purchased from the butcher.
  • Candy - Be careful of hard sticky candies. Many hard candies are dusted with flour to prevent sticking and it is not listed on the label.
  • Cosmetics, Lotions, and Toothpaste - Lotions, creams, shampoos, and cosmetics can effect individuals with Dermatitis Herpetiformis. Ex. Tom's of Maine Toothpaste is G.F. Also beware of licking stamps, envelopes, and gummed labels.
  • Medicine - always check with the manufacturer of any over the counter or prescription medication. Many do contain gluten. Some Pharmacists will take care of this while you wait. Stokes Pharmacy can obtain gluten free prescriptions for you on the internet. Beware of Laxatives, they often contain gluten. Metamucil is G.F.
  • Spices and Extracts - sometimes wheat flour is used in spices to prevent clumping. McCormick spices are gluten free. Extracts often have alcohol that is gluten based, McCormick extracts are gluten free. Beware when purchasing spice mixes or sauces they can contain gluten.
  • Shopping and/or eating out - Often well-meaning employees will tell you something is gluten free when it is not. It is not as easy as just looking for wheat, oats, barely, rye, spelt on a label. Gluten based ingredients are often hidden under the terms or natural flavorings, spices, modified food starch, etc.

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