So, you’ve made the decision to go gluten-free. Maybe you’ve been diagnosed with gluten intolerance or Celiac Disease, or maybe you’re simply curious to find out if going off gluten will clear up some chronic health issues. Whatever your situation, you’ve made the commitment and now you need to get gluten out of your diet.
The first step is relatively simple. Cut out all of the glutinous grains: wheat and its cousins (spelt and Kamut), barley, rye, and oats. (Some people have a problem with oats, some don’t; only you and your health practitioner can determine what’s truly best for you. Gluten-free oats are available at some stores.)
Next, you get to start playing detective. Yes, you will have to start reading labels on packaged foods (bring your reading glasses if you have them or a magnifying glass—the print can be tiny!). I know that reading labels can be a pain, but unless you’re willing to go cold turkey on packaged and prepared foods, you don’t have much of a choice. Besides, it’ll be good for you. It’ll be an education. You’d be surprised where gluten pops up.
Here are some obvious—and not so obvious—sources of gluten:
All forms of wheat, including bulgur, couscous, faro, and durum, graham, and semolina flours.
Breads, including muffins, bagels, crackers, pasta, noodles, cookies, cake, pie, cereals, scones, pancakes, waffles, pretzels, pizza crust, corn bread, croutons, flour tortillas, stuffing… ANYTHING made with flour that does not say “gluten free” on the label probably has gluten in it.
Anything breaded or battered (fried chicken, fried fish, and even French fries) may contain gluten.
Prepared entrees like crab cakes, fish burgers, and meatloaf often contain breadcrumbs. In some chicken dishes, the chicken is coated with flour before cooking. When in doubt, ASK. Don’t ever assume that a meat, poultry or fish entree is gluten-free.
Thickened sauces and soup bases, including white sauce, gravy, cream soups and anything with a roux, may contain gluten. (Flour is often used as a thickener.)
Seitan
Miso may be made from barley. Choose soy- or rice-based miso instead.
Soy sauce is made with wheat. Choose wheat-free tamari or Bragg’s Liquid Aminos instead.
Beer (some stores now carry gluten-free beer!)
Malt or malt flavoring
Malt vinegar
Seasonings, such as brewers yeast and natural flavorings, may contain gluten.
Additives, such as MSG (monosodium glutamate), HVP (hydrolyzed vegetable protein) and TVP (textured vegetable protein) may contain gluten, unless they’re made from soy or corn.
Coffee substitutes and some teas may contain barley.
Other questionable products:
Distilled (grain-based) vinegar
I’m not sure whether the jury is in or out on this one. Recent research seems to indicate that distilled vinegar should not be a problem for those with Celiac Disease, but you may want to proceed with caution. Avoid malt vinegar altogether. Safer choices include wine vinegar, apple cider vinegar, and balsamic vinegar.
Condiments such as catsup and mustard
Many of these products may be okay, but you should check the ingredients. Determining whether or not vinegar is an issue for you will help, since catsup, mustard, mayonnaise and salad dressings generally contain vinegar.
If you’re really sensitive (or really committed to being gluten-free), you will also need to check your hair care products and personal care products. I am seeing more and more shampoos and conditioners that use wheat proteins. Wheat- and oat-based ingredients may show up in lotions, facial products, and perhaps even makeup, so be sure to check the labels if you need to avoid gluten completely.
Starting to feel deprived? The good news is that with so many people going gluten-free, there are many more G-F food products available than there used to be, and they can be quite good. Many packaged foods now state on their packaging if they’re wheat-free or gluten-free, so be sure to look for that.
There are several gluten-free grain alternatives you can try, such as amaranth, buckwheat, corn, millet, quinoa, and teff. I have read some conflicting information regarding millet and teff, so, again, work with your health care practitioner to determine what’s best for you.
The above list is by no means exhaustive. For additional information I highly recommend Celiac.com. The website has a wealth of information about living gluten-free, including a Celiac Disease and Gluten-Free Forum. The Celiac Sprue Association has a Grains and Flours Glossary which is very helpful. I also found an excellent article by Donald D. Kasarda called Grains in Relation to Celiac Disease, which was very informative.
Have you found other hidden sources of gluten? Leave a comment and share your story!
