Going gluten-free can be confusing at first. Keep it simple until you get your bearings. Focus on whole, naturally gluten-free foods. Here's a gluten-free food list to get you started.
Say yes to fresh produce. If you’re a vegetarian, you're in luck. You already love veggies of all kinds, so go for it. Do your bunny food thing. And don't forget fresh seasonal fruit.
Say yes to fresh produce. If you’re a vegetarian, you're in luck. You already love veggies of all kinds, so go for it. Do your bunny food thing. And don't forget fresh seasonal fruit.
Omnivore? You're in luck, too. Plain fresh meat, chicken, eggs and fish are all naturally gluten-free (watch out for added broths, seasonings and marinades). Choose organic and free-range grass fed bison and beef for those nifty Omega 3's.
Vegan? Plain tofu is gluten-free (but watch out for baked versions with seasonings that may contain wheat). And just say no to evil seitan- made from vital wheat gluten. Also problematic- faux meats- read those labels. Gluten is often the vegan protein source.
For starches think produce- potatoes (white, gold, red, blue) and sweet potatoes. All gluten-free.
Plain, whole grain rice is gluten-free (watch out for par-cooked, instant or flavored processed rice in cartons or boxes- these may contain wheat in some form, as seasoning). Italian Arborio rice aka risotto rice makes an elegant meal.
Try quinoa for a fun, complete protein "faux grain". Quinoa cooks up quickly- faster than rice- and cozies up to the flavors, herbs and spices you add to it. Here's my post on How to Cook Quinoa with delicious recipes to get you started.
Rolls of cooked polenta (cornmeal mush) that say "gluten-free" right on the label are a convenient base for Italian and Southwestern style toppings and family style casseroles.
Dairy? Here's the bad news. Some celiac savvy physicians suspect a whopping fifty percent of celiacs are also intolerant of- or allergic to- the proteins in milk, casein and whey, and many others find it difficult to digest the sugar in milk, called lactose (lactose intolerance). If you find you are still symptomatic after giving up gluten, you might consider getting testing for milk proteins or lactose intolerance.
Note: I didn't really start healing until I went GF/CF; a blood test confirmed I'm allergic to both dairy proteins (casein and whey). Also look into FODMAPs- hard-to-digest sugars that include lactose, and fructose, etc.
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| Gluten-free dark chocolate brownies and cold almond milk. |
Here's the good news... If dairy is fine for you, cultured plain organic yogurt is gluten-free; try it with a dab of honey, all natural 100% fruit jam or pure maple syrup. Flavored yogurts could be trouble- especially those with added granola or flavors made with barley.
Plain, aged block cheeses are generally safe; start with a wedge of good Parmesan and aged cheddar; both are high in calcium and have zero lactose. When you are ready to branch out, fresh goat cheese is delicious; and tangy, and there are many varieties of real cheese that are safe (check labels for additives, fillers or flavorings- these are possible culprits). And despite the popular myth that blue cheese is not safe, most blue cheeses are gluten-free. Again, watch for added flavorings.
Double check "low fat" versions of dairy food for added starches or fillers that may not be gluten-free.
If- like me- your digestion cannot tolerate lactose, casein or whey (the sugar and proteins in dairy food) there are several gluten-free vegan cheese alternatives on the market crafted from rice, almonds, cashews, pea protein or soy. Always check labels for hidden ingredients (some 'lactose-free' cheeses actually contain the milk protein casein).
If- like me- your digestion cannot tolerate lactose, casein or whey (the sugar and proteins in dairy food) there are several gluten-free vegan cheese alternatives on the market crafted from rice, almonds, cashews, pea protein or soy. Always check labels for hidden ingredients (some 'lactose-free' cheeses actually contain the milk protein casein).
Luckily, many non-dairy milks now say 'Gluten-Free' right on the package. Call the company when in doubt. Try the new chilled coconut milks in a carton, or almond milk, organic non-GMO soy milk, and hemp milk.
For sandwiches think: wraps made with corn, teff or brown rice tortillas (please check on these, as some brands have tested high in gluten), lettuce wraps, rice paper wraps, and even toasted gluten-free waffles (they make fabulous grilled panini).
See my recipe for a Gluten-Free Millet-Buckwheat Wrap.
There are several gluten-free breads available with a wide variety of quality and taste. Some are sawdust awful. Some aren’t half bad. Many new offerings are cropping up. Toasting makes almost any gluten-free bearable. (And when you're ready to bake, I've got gluten-free bread recipes that are delicious.)
However, I wouldn’t jump into gluten-free bread right away.
Give your taste buds time to adjust to the newness of gluten-free flours. They are, indeed, different. They smell different and taste different. The texture is different. It takes about two weeks or so to adjust your wheat craving taste buds to the alternative charms of gluten-free grains.
Be patient. The craving for wheat will pass. I promise.
An important note on oats... Oats have been a controversial topic in the celiac community. Here’s why. Although the protein in oats is not the exact same problematic protein found in wheat, rye, barley and spelt (note: spelt is NOT gluten-free), commercial oats have been found to contain gluten, possibly due to cross contamination in the harvesting, storing and milling process.
The good news is, a few small dedicated farms have begun producing certified gluten-free oats. Bob's Red Mill now has gluten-free certified oats- look for the GF symbol on the label.
Most doctors recommend avoiding oats completely until you have healed your gut inflammation. When you are ready to try some, start slowly. Oats are high in fiber. They can be a tad gassy for some individuals. Try them in small amounts at first, once or twice a week, to give your digestion a chance to adjust to the high fiber.
See my recipe for a Gluten-Free Millet-Buckwheat Wrap.
There are several gluten-free breads available with a wide variety of quality and taste. Some are sawdust awful. Some aren’t half bad. Many new offerings are cropping up. Toasting makes almost any gluten-free bearable. (And when you're ready to bake, I've got gluten-free bread recipes that are delicious.)
However, I wouldn’t jump into gluten-free bread right away.
Give your taste buds time to adjust to the newness of gluten-free flours. They are, indeed, different. They smell different and taste different. The texture is different. It takes about two weeks or so to adjust your wheat craving taste buds to the alternative charms of gluten-free grains.
Be patient. The craving for wheat will pass. I promise.
An important note on oats... Oats have been a controversial topic in the celiac community. Here’s why. Although the protein in oats is not the exact same problematic protein found in wheat, rye, barley and spelt (note: spelt is NOT gluten-free), commercial oats have been found to contain gluten, possibly due to cross contamination in the harvesting, storing and milling process.
The good news is, a few small dedicated farms have begun producing certified gluten-free oats. Bob's Red Mill now has gluten-free certified oats- look for the GF symbol on the label.
Most doctors recommend avoiding oats completely until you have healed your gut inflammation. When you are ready to try some, start slowly. Oats are high in fiber. They can be a tad gassy for some individuals. Try them in small amounts at first, once or twice a week, to give your digestion a chance to adjust to the high fiber.
Aside from the obvious forbidden foods (standard breads, breadcrumbs, rolls, muffins, bagels, donuts, croissants, cereal, pizza, fried food, pasta, beer, crackers, pretzels, cookies, cake, brownies, pie crust) I advise saying no to processed foods and mixes, fast food, junk food, snack food dusted with added flavors, packaged seasonings, soups and dressings- in other words, anything with ingredients you can barely pronounce.
It is my personal belief that limiting refined sugars and starches, soda, unhealthy saturated trans fats and low nutrient junk food will go a long way toward healing a stressed digestive system.
It is my personal belief that limiting refined sugars and starches, soda, unhealthy saturated trans fats and low nutrient junk food will go a long way toward healing a stressed digestive system.
When food is the cure for what ails you, choosing whole natural foods makes the most sense, after all.
Experience taught me to avoid high fructose corn syrup as much as possible. HFCS is a relatively new super-refined, super-sweet cornstarch based sweetener (added to so many products now, it's ubiquitous). HFCS can cause digestive troubles in an already sensitive system (and you should know it also raises your set point for "sweet" taste, and is strongly suspected to contribute to insulin resistance, higher triglyceride levels, and Type 2 Diabetes- a once adult-onset disease now endangering our children and teens).
Also problematic for many (celiac or not) are the sugar alcohol based sweeteners (sorbitol, mannitol). They can cause digestive symptoms remarkably similar to a gluten reaction, including pain, bloating, gas and the Big D- diarrhea. Check your toothpaste, gum and breath mints-- what you suspect might be hidden gluten may actually be an artificial sweetener or indigestible FODMAP style carbohydrate wreaking IBS style havoc.
Read my post and discussion on sugar and alternative sweeteners.
Many celiac folks need to avoid coffee, too, especially if heartburn is a symptom (it's a gastric irritant and a known IBS trigger). Try, instead, drinking plain, organic green or black tea, unsmoked yerba mate, or rooibos- read labels and watch for added flavors.
Be careful with blended teas and herbal teas; some contain barley, malt, or flavors derived from gluten grains. Unfortunately, many herbal teas are now contaminated with pesticides, so please practice due diligence, and research the tea company (don't let their cute packaging fool you into thinking it's 100% chemical/pesticide free).
Also problematic for many (celiac or not) are the sugar alcohol based sweeteners (sorbitol, mannitol). They can cause digestive symptoms remarkably similar to a gluten reaction, including pain, bloating, gas and the Big D- diarrhea. Check your toothpaste, gum and breath mints-- what you suspect might be hidden gluten may actually be an artificial sweetener or indigestible FODMAP style carbohydrate wreaking IBS style havoc.
Read my post and discussion on sugar and alternative sweeteners.
Many celiac folks need to avoid coffee, too, especially if heartburn is a symptom (it's a gastric irritant and a known IBS trigger). Try, instead, drinking plain, organic green or black tea, unsmoked yerba mate, or rooibos- read labels and watch for added flavors.
Be careful with blended teas and herbal teas; some contain barley, malt, or flavors derived from gluten grains. Unfortunately, many herbal teas are now contaminated with pesticides, so please practice due diligence, and research the tea company (don't let their cute packaging fool you into thinking it's 100% chemical/pesticide free).
As for alcoholic drinks, many are safe. In general, avoid flavorings, mixes, and 'malt'. Potato vodkas and unflavored rums and tequilas are naturally gluten-free. Distilled whiskey is as well. Cognac is safe; and a good brandy is usually fine- but watch out for added flavors that may not be gluten-free.
Bottled red and white wines are most often safe (avoid malted wine coolers) but you should be aware that many older wineries use antique oak barrels sealed with food grade paste (aka wheat). It's best to call the winery and check. For those allergic to casein, egg proteins, or fish, be aware that modern methods of winemaking often include a fining process that utilizes one of these top allergens. From personal experience, I have found that a great many wineries use casein and egg. Look for vegan wines that are fined with a non-animal fining agent. Frey Vineyards uses a natural clay fining agent, and stores wine in stainless steel (note that the Syrah and Port may be aged in oak barrels). There are also gluten-free lagers and bottled hard ciders on the market now.
Bottled red and white wines are most often safe (avoid malted wine coolers) but you should be aware that many older wineries use antique oak barrels sealed with food grade paste (aka wheat). It's best to call the winery and check. For those allergic to casein, egg proteins, or fish, be aware that modern methods of winemaking often include a fining process that utilizes one of these top allergens. From personal experience, I have found that a great many wineries use casein and egg. Look for vegan wines that are fined with a non-animal fining agent. Frey Vineyards uses a natural clay fining agent, and stores wine in stainless steel (note that the Syrah and Port may be aged in oak barrels). There are also gluten-free lagers and bottled hard ciders on the market now.
And for the teetotalers among us (I count myself as one of you, one day at a time) there are some elegant natural sodas out there with adult flavors (and a lot less sugar).
Read more: http://glutenfreegoddess.blogspot.com/p/how-to-go-g-free.html#ixzz3224twCds
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