Quick Start Gluten-Free Diet Gluten-Free
Quick Start Gluten-Free DietThe Gluten-Free diet is the only medicaltreatment for Celiac Disease.Celiac disease is an autoimmune disease, which istriggered by gluten. The autoimmune responsecauses damage to the small intestine and food isnot properly absorbed. Some people havesymptoms such as stomach aches and diarrhea.Other people have no symptoms at all.Labels must be read carefully.*Avoid these words on food labels:WheatBarleyRyeMalt (malt flavoring, malt extract,malt vinegar)Oats (see page 6)Brewer’s yeastContains GlutenRegular: breads, pasta, pretzels, crackers,cookies, brownies, piesWhite or wheat tortillasBreaded meats such as chicken nuggetsSoy sauce (wheat fermented)Most meat loaf, meatballs (contain breadcrumbs)Malt vinegarMost veggie burgersIce cream conesMost restaurant French fries (cooked in samefryer with breaded items)LicoriceGluten-free foods must be prepared separatelyfrom gluten containing foods. A separate toasterfor gluten-free bread is needed as well as separatebutter, peanut butter, and jelly containers.* “Wheat” must be listed on food labels.Barley and rye are not required to be listedlegally. Barley usually is listed as malt.Gluten-Free Potatoes Rice Corn Corn tortillas Corn chips Plain potato chips Quinoa Nuts Beans Fruits Vegetables Plain fresh or frozen meats, fishand poultry Milk Most yogurt Most lunch meats Cheese Juice Most soft drinks Most ice cream Popcorn Lemonade Cheese Ketchup Most mustard Most spices Soy Peanut butter Corn meal Coffee Tea Tapioca Millet Arrowroot Plain chocolate
Gluten-Free Diet1
What is Celiac Disease?Celiac disease is an autoimmune, digestive disease that damages the small intestine andinterferes with the absorption of nutrients.It is one of the most common inherited autoimmune diseases. It is estimated that 1% or1: 133 people have celiac disease. All first and second degree relatives should also betested. First degree relatives (parent, sibling, child) have a 5-15% risk. Second degreerelatives (aunts, grandparents, uncles) have a 2-3% risk.The gluten-free diet is designed to decrease symptoms such as: abdominal distension,diarrhea, steatorrhea and weight loss often associated with ingestion of foods containinggluten, a protein found in wheat, rye and, barley. Also, to interrupt the autoimmuneprocess triggered by gluten. There are many, many different symptoms for celiac disease.Many people have “silent celiac disease”, with no obvious symptoms; however, there isstill damage to the small intestine.A strict gluten-free diet is a very effective treatment for celiac disease. It helps to relievesymptoms and prevent future complications.The Gluten-Free DietThe gluten-free diet is the only treatment for celiac disease and dermatitisherpetiformis (DH). There are no medicines or other medical treatments for celiacdisease available at this point in time, though some possible treatments are beingresearched.The consequences of continuing to eat gluten containing foods include increased risk oflymphoma, infertility, nutrition deficiencies, osteoporosis and triggering otherautoimmune diseases.Nutrition management includes the gluten-free diet along with a gluten-free multivitaminwith iron.Life-long elimination of gluten-containing products is required, evenwhen symptoms have subsided.MedicationsSome use gluten as the filler for tablets and capsules. Ask your pharmacist and/or contactmanufacturers. This includes over the counter as well as prescription medicines andvitamins.The website www.glutenfreedrugs.com is a helpful resource.Food labeling laws do NOT apply to medicines.2
Gluten-Free Food Labeling:Food may be labeled gluten-free if it is1) inherently gluten-free or does not contain any of the prohibited grains : wheat, ryeor barley2) The final food product meets the standard of 20ppm of gluten. This is considered asafe threshold of unavoidable gluten through cross-contact.3) Ingredients derived from a gluten-containing grain that has been processed to removegluten and final product contains 20ppmThe gluten-free food label regulation applies to FDA regulated foodsonly and is VOLUNTARY.Allowed legal terms:gluten-freeNo glutenFree of glutenWithout gluten(other terms such as “made without gluten containing ingredients” are not regulated.)*processed to allow this food to meet FDA gluten-free requirements”(This is for hydrolyzed, fermented or distilled foods)This symbol is helpful to look for on packages. This representscertificatoin by the Gluten Intolerance Group of North America. These items are testedat 10ppm of gluten.Food Allergen Labeling and Consumer Protection Act (FAL CPA) January 1, 2006.Per this law wheat (not barley or rye) must be labeled in plain terms, such as “containsWHEAT”.Wheat can be listed in ingredient list OR lower on package as “contains wheat”Foods under USDA regulation are not required to list allergens. This includes meats,broth, poultry and eggs. However, unprocessed all are gluten free. Processed meats, suchas deli meats, hot dogs, sausage may contain gluten. However, most companies chooseto label allergens. These symbols identify USDA foods:3
This is a general list for your information and does not replace theneed to read food labels.Always remember to read the full ingredient list when purchasingany product. If in doubt, contact the manufacturer aboutingredients used in packaging or processing.4
LABEL READING GUIDELINESAvoid: WheatBarleyMalt (malt vinegar, malt extract, malt flavor)RyeOatsBrewer's yeastGluten-freeAscorbic acidCarmel colorCorn starchDextrinDextroseFructoseGuar gumHydrolyzed soy proteinLactic acidLactoseMannitolMaltoseMaltodextrinMono and diglyceridesMonosodium glutamate (MSG)(made in USA)Natural color and flavorSodium benzoateStarch (always from corn in USA)Stearic acidVinegar (NOT malt vinegar)Vegetable oilWheyContains GlutenBarleyBarley maltBranBrewer’s yeastCouscousDurumGrahamMaltMalt extractMalt flavoringMalt syrupMalt vinegarMisoRice maltRyeSemolinaSoy sauce (wheat fermented)WheatWheat Flour, white and wheatBrewer’s yeastMany foods are naturally gluten-free even if they are notlabeled “gluten-free”It is not necessary to avoid "may contain"or "processed in a plant with" statements.5
GRAINSGLUTEN-FREEAmaranthArrowrootBeanBuckwheat (pure)CarobCorn (bran, meal, starch)Corn tortillasChick pea (garbanzo)FlaxGarfavaHominyJob’s tearsMesquiteMillettMontina(indian rice grass)NutsPea flourPotatoQuinoaRagiRiceRice branSagoSorghum (milo)SoySweet potatoTapioca(cassava, manioc)TaroTeffWild riceOats grown under purityprotocol productionFOODS TO QUESTIONRice or potato mixes*OATS:Oat branOat flourOat GroatsRolled oatsOatmealSteel cut(Oats are HIGHRISK forcontaminationwith wheat andbarley)CONTAINS GLUTENAttaBarleyBulgarCake tenLow gluten caleWheatWheat starchWheat branWheat germWheat tortillasWhite tortillasMost oats(most containWheat or barleyfrom crosscontamination)* Oats are frequently cross-contaminated with wheat and barley. This happens inthe fields, during transportation or during processing. Mechanically or opticallysorted oats are NOT recommended6
CEREALSGLUTEN-FREECornmealCream of rice (brownor white)Hominy gritsQuinoa flakesPolentaPuffed AmaranthPuffed cornPuffed riceRice flakesFOODS TO QUESTIONCorn flakesRice crispiesGLUTEN CONTAININGAll cereals containingWheat, rye, barley ormalt flavoring[Usually contain maltflavoring, (barley)]All oat containingcerealsChex select flavors;rice, corn, honey nut,chocolate, cinnamon,vanilla, apple cinnamonCream of buckwheatSpecialty gluten-freecereals7
PROTEIN FOODSGLUTEN-FREEBeans and legumesEggsNutsMost peanut butterPlain tofuPlain fresh or frozenmeats, fish and poultryFOODS TO QUESTIONDried meatsBaked beansCanned pork and beansMarinated meatsProcessed meats;deli meats, ham,hot dogs, sausage, pateImitation meat or fishMeat loafMeat ballsBasted turkey/meatsTempehMisoSushiGlazed hamSurimi (imitation crab)Imitation bacon bitsGLUTEN CONTAININGBreaded meatsMost Gravy PacketsTurkey with stuffingFuSeitanMost veggie burgersMany vegetarian meatsubstitutes (most containsoy sauce)8
DAIRY FOODSGLUTEN-FREEMilk; fresh, dry,evaporated, condensedButtermilkLactaid milk ButterCheeseCream cheeseCreamSour creamMost ice creamMost yogurtsFOODS TO QUESTIONFlavored yogurtFlavored milk drinksFrozen yogurtCheese sauceCheese spreadGLUTEN CONTAININGMalted milkYogurt toppingsIce cream containingcookies or maltBEVERAGESGLUTEN-FREEMost soft drinksMost root beerJuiceMost TeaCoffeeMilkFOODS TO QUESTIONFlavored coffeeHot chocolate mixesGLUTEN CONTAININGMalted beveragesOvaltine Postum Oat milkBarley TeaMost non-dairydrinks: rice, soy,coconut, almondmilk9
SOUPSGLUTEN-FREEHomemade broth orstocksStocks/soups made withgluten-free ingredientsFOODS TO QUESTIONBouillon cubesdried soup mixescanned soupsRestaurant soupsGLUTEN CONTAININGMost canned soupsRamen noodle soupsSoups made with wheat, ryeor barleyUdon noodle soupGluten-free bouillon cubesGluten-free brothFRUITSGLUTEN-FREEAll fruits; fresh, frozen orcannedFOODS TO QUESTIONDried fruitsFruit pie fillingsGLUTEN CONTAININGFruits topped with streusel orgranolaVEGETABLESGLUTEN-FREEAll vegetables; fresh,frozen and cannedDried vegetablesFrench fries cooked in adedicated gluten-freefryerFOODS TO QUESTIONAu gratin/scallopedpotatoesCreamed vegetablesFrench friesGLUTEN CONTAININGVegetables; breaded orbatter dippedMost restaurant/fast foodFrench fries (cooked in samefryer as gluten containingfoods)Tobouli/TabboulehTempura10
SWEETS AND DESSERTSGLUTEN-FREEFruit iceGelatinGummy candyHoneyJam/jelly/marmaladeCorn syrupMaple syrupMolassesSugar (brown and white)Pure chocolateSherbetWhipped toppingMarshmallowsSpecialty gluten-freedessertsFOODS TO QUESTIONCandyChocolate barsCaramelNougat candyChewing gumIcing/frostingLemon curdCustardsFlourless cakesGLUTEN CONTAININGRegular cookies, pies andcakesCandy with malt or crispyrice (contain barley)Ice cream conesLicorice11
SNACK FOODSGLUTEN-FREEMost rice or popcorncakesMost nutsPopcornMost potato chipsMost seedsMost tortilla/corn chipsSpecialty gluten-freecrackers or pretzelsFOODS TO QUESTIONFlavored/seasoned chipsSoy nutsGLUTEN CONTAININGChex mix PretzelsPringles CrackersNuts and seeds made withwheat starch coating12
FATSGLUTEN-FREEButterMargarineVegetable oilShorteningLardFOODS TO QUESTIONMayonnaiseSalad dressingNonstick spray (maycontain flour)GLUTEN CONTAININGSalad dressing made withwheat, rye or barleyWheat germ oilKeep a separatecontainer for items suchas butter, PB, jelly,mayo to be used onlywith GF itemsCONDIMENTSGLUTEN-FREEKetchupMost mustardMost spicesOlivesPlain picklesPure herbs and spicesDistilled vinegarRed wine/cider vinegarRelishMSG (monosodiumGlutamate, made inUSA)FOODS TO QUESTIONMarinadesWorcestershire sauceMustard picklesSteak sauceTeriyaki sauceSeasoning mixesCurry pasteBarbeque sauceRice vinegarBlended vinegarsSmoke flavoringGLUTEN CONTAININGMalt vinegarRegular soy sauceYeast maltSpecialty gluten-freesoy or teriyaki sauce13
MISCELLANEOUS FOODSGLUTEN-FREEBaking sodaChocolate chipsCoconutCream of tartarCarob chips and powderSauces and gravies madewith gluten-freeingredientsGluten-free communionwafersVanilla extractMost yeastFOODS TO QUESTIONBaking powderGLUTEN CONTAININGRegular communion wafersLow gluten communionwafersTo order:Benedictine Sisters ofPerpetual AdorationAltar Breads31970 State Hwy PClyde, MO 64432Sauces/gravies made fromwheat, rye or barleywww.altarbreadsbspa.comMost tooth paste anddental �s yeast(660) 944-2221(800) 223-277214
Cross-ContactCross-contact occurs when a gluten-free food comes into contactwith a gluten containing food and causes the food to contain gluten.This usually occurs unintentionally. A very small amount of gluten(less than a bread crumb) can cause a reaction in a person with celiacdisease.Cross-contact can occur: In the field during growing, harvesting, milling or transporting ofsome grains During food manufacturing or storing At home while preparing and serving gluten-free foods At a restaurant during food preparation or servingMany people choose to buy grains from manufacturers who havededicated facilities (only manufacture gluten-free grains/foods.) Thiseliminates the risk of cross-contact during manufacturing.The risk of cross-contact has been difficult to determine whenpurchasing foods. The food labeling law for Gluten-free foods bythe FDA in effect August 2014 takes into account cross-contact andby law foods labeled gluten-free will need to be tested 20ppm,which is a safe level for person with celiac disease. Gluten-Freelabeling is voluntary.Tips to avoid cross-contact at the grocery store: Always read labels thoroughly and every time a food is purchasedas ingredients can change. Contact manufacturers of products that use contains statementssuch as “processed in a plant that also processes wheat or usesshared equipment”. This is a voluntary statement and may or maynot be reflective of cross contact. Ask about “good manufacturingpractices”, these include cleaning and staggering production timesof products. Avoid bulk bins, especially when gluten containing foods arenearby. Ask for deli slicer to be cleaned before slicing your meats orcheese.15
Tips to avoid cross-contact at home: Keep all gluten-free foods separate from gluten-containing foods at all stages of foodpreparation. Gluten-free (GF) foods must be kept on a separate plate/dish. Do not use the same spoon to stir gluten containing food and a gluten-free food. Use separate pots and utensils, including serving utensils. It may be helpful to haveseparate colors. Thoroughly wash all utensils, pots, pans, bake wear and grills that were previously usedfor gluten containing foods. It may be helpful to have a separate colander, though it canbe washed. Make sure all counter tops and any other areas foods are placed, such as the bottom ofthe microwave are clean and free of crumbs. Always put food on a clean plate. If you are preparing gluten-free and gluten containing foods at the same time prepare thegluten-free food first. Do not eat any food that was prepared or served with gluten containing foods, such asstuffing in a turkey, a bun that was removed or croutons taken off a salad. Gluten cannotbe removed from these foods. Use a separate toaster and flour sifter for GF foods and flours. A toaster is impossibleto clean, so a separate GF toaster should be used only for GF breads. Toaster bagsare an option. Use a separate GF bread machine. Keep separate butter, margarine, mayonnaise, peanut butter containers. Theseshould be labeled GF and used only on GF foods. “Double dipping” with glutencontaining breads puts gluten into the container. Squeeze bottles are a good optionfor ketchup and mustard. Wash hands Place GF items above gluten-containing items in the pantry and refrigerator, so glutenparticles do not fall into GF foods. In a buffet setting have the GF diner go first or have their food set aside to reduce therisk of cross-contact. All items should have separate serving utensils.For small children: Small children tend to put everything in their mouth. Some suggestions for keepingthem safe: Avoid gluten containing play clay as they may eat it. Use GF clay that may bepurchased at a school supply store. Be sure the child does not eat gluten-containing crumbs from the floor. Be sure the child does not eat any pet food that may contain gluten.16
Gluten-Free Dining TipsFirst and most helpful is to know the gluten-free diet well. It is much easier tomanage a menu when you know what foods are likely to contain gluten. Choose a restaurant that has a gluten-free menu, has many naturally glutenfree foods or is accommodating. Do your home work and visit the websitefirst. Identify yourself or your child as having a food allergy. This is betterunderstood and taken more seriously. Ask to speak with manager or chef if necessary. Be prepared to leave if your needs are not taken seriously. Do not hesitate to send food back. Do not just take a bun off of ahamburger. A fresh hamburger must be prepared. Bring some GF foods along, especially for young children, such as GFcrackers to have while waiting. Remind the server and the chef that your food must be prepared on a cleancooking surface, with clean utensils. Ask questions:What items are gluten-free?What items can be modified to be gluten-free?Could you please ask the chef what would be safe?Is flour or soy sauce used?Is the fryer used for gluten-containing foods, suchas chicken nuggets?Are there croutons in the salad?Is the food dusted with flour?Is there a separate preparation area for gluten-free foods?What is in the BBQ sauce?Is the meat marinated? (may contain soy sauce)?Are the pans/cooking surfaces cleaned before GF food preparation? It may be helpful to dine early or late, during less busy times for the staff. Order simple dishes that are naturally gluten-free, such as meat, potato anda vegetable or tacos with a corn tortilla and rice. Avoid salad bars or buffets. There is a high risk of cross-contact, especiallyfrom mixed utensils. Use one of the many GF dining apps, www.findmeglutenfree.comApp and website to help find gluten- free friendly restaurants GF dining cards can be very helpful:www.glutenfreepassport.com17
I cannot eat the smallestamount of gluten which iswheat, rye or barley.No puedo comer ni la más minimacantidad de gluten que provengadel trigo, el centeno o la cebada.I am allergic/intolerant/hypersensitive to:glutenwheatwheatflourbreadbreadingbread crumbspastasoy sauceSoy alergico o hipersensbile:I cannot eat these foodsbecause I will become ill.No puedo comer estos alimentos,porque me enfermaré.Is this food dusted with wheatflour prior to cooking?¿Se espolvorean estos alimentos conharina de trigo, antes de cocinarlos?Is this food fried in the samefryer as items fried withbreading?¿Se fríe esta comida en la mismasarten que los platos apanados fritos?I have a condition called celiac/coeliac disease.Tengo un a problema, llamado "laenfermedad celíaca".Thank you for your help.Gracias por su ayuda.al glutenal trigoharina de trigopanempanizadomigade panpastassalsade soyaExcerpted from the award-winning Multi -Ungual Phrase PassportFor more information please visit: www.GlutenFreePassprot.com18
Gluten Free PantryRecipes and Pantry list By: Chef Denise SanFilippoDenise is a professional chef and someone living with Celiac Disease.Denise is a member of our Council of Advisors; Pediatric Celiac Center; Advocate Children’sHospital and teaches gluten-free cooking classes for our patient community at the hospital.Everyday Staples: Vegetables and Fruits (Eat the rainbow and Cook with the seasons)Proteins: Eggs, Beans, Fresh Meat, Poultry and Fish (not injected, not marinated, no addedspices or additives)Lunch Ideas: Gluten Free Deli Meats, Chicken or Turkey Salad, Left-overs (GF NoodleSoup, Veggie Soup, GF Mac & Cheese, GF Spaghetti and GF Meatballs, GF Lasagna, GFTacos), Nut Butter and Jam sandwiches, Black Bean Salsa and GF Tortilla Chips, Smoothies,GF Protein Bars, Apple and Nuts, Cheese Slices, fruit, veggies with hummus or yogurt dip,Veggie wraps with rice paper or lettuce, chicken tenders with GF dressing, dehydrated fruit,sushi with tamari or GF soy saucePantry Staples: Rice (White, Jasmine, Brown, Red, Black, Arborio), Quinoa, Millet,BuckwheatGF Pasta – Quinoa, Rice, Buckwheat, Blends or Veggie noodles (ex. Zucchini Noodles,Spaghetti Squash)Legumes - Kidney, pinto, black, cannellini, mung beans, lentilsDried peas and seeds (chia, flax, pumpkin, sunflower)Nuts (walnuts, cashews, almonds, pecans)Raisins, dried cranberries, dates, dried cherriesVinegar (Balsamic, Apple cider, brown rice)GF Chicken, Vegetable and Beef Stocks/BrothGF VanillaKosher/ sea sal
Many people have “silent celiac disease”, with no obvious symptoms; however, there is still damage to the small intestine. A strict gluten-free diet is a very effective treatment for celiac disease. It helps to relieve symptoms and prevent future complications. The Gluten-Free Diet The gluten-free diet
Gluten-Free Diet: General Information Gluten is a protein found in certain grains such as wheat, barley, and rye. Anyone with celiac disease must follow a gluten-free diet. Read the ingredient list on the food label to see if a product is gluten-free. You may have heard about the gluten
Gluten Free Diet . Nutrition . What is gluten? Gluten is a protein found in wheat, rye and barley. . Non-dairy beverages made with barley malt extract, barley malt flavoring or oats . Malt-based beverages (i.e. Ovaltine ) Soups . Cream soups and stocks made from gluten free ingredients Gluten free bouillon cubes .
Gluten Free Diet What is Gluten? Gluten is a protein found in wheat, rye and barley that causes intestinal damage (often resulting in wt loss and nutrient deficiencies) for individuals with gluten intolerance. Common symptoms of gluten intolerance
Oats are allowed in foods labeled gluten-free in the U.S.: –Oats used in single ingredient products (e.g., gluten-free rolled oats, gluten-free oat flour) do NOT have to be certified gluten-free –Oats used in multi-ingredient products (e.g., gluten-free granola bars, glut
a gluten-free diet is the safest treatment for the treatment of patient with celiac disease (cD) and other gluten-related disorders. However, in the last years, gluten-free diet is one of the most popular diet followed by the general population
Collops Country ham pork, salt milk free, gluten free Egges Poached eggs eggs meat free, milk free, gluten free Linkes Sausages pork, sage, salt, black pepper gluten free, milk free The Best Pancake Spiced buckwheat pancakes buckwheat, water, eggs, cloves, cinnamon, nutmeg, mace, salt, butter, cane sugar meat free, gluten free
rye. Gluten containing foods can be part of a healthful, balanced diet; however, some people may suffer from conditions, which may require elimination of gluten from the diet. There are three common medical conditions associated with gluten that susceptible individuals may encounter— celiac
23 October Mapleton Choir Spring Concerts : Friday 23 October @ 7pm and Sunday 25th October @ 2.30pm - held at Kureelpa Hall . 24 October Country Markets, Mapleton Hall 8am to 12 noon. 24 October Community Fun Day, Blackall Range Kindergarten. 3 November Melbourne Cup Mapleton Bowls Club Luncheon, 11am.
