The Gluten Free Diet

Individuals with Celiac who eat gluten (the proteins gliadin and prolamine) can cause damage to their small intestine. Although intestinal damage is not present in individuals with gluten intolerance or sensitivity, these individuals can experience much of the same severe symptoms when they consume gluten. These proteins are predominantly found in wheat, rye and barley. The benefit of eliminating gluten from your diet is that your symptoms will go away and, if you have Celiac, your body actually starts to heals (except for a very small percentage of people).


I believe, as do most doctors in the United States prescribe, the diet should contain absolutely no gluten! 100 % Gluten-Free – Zero Tolerance!  This is about to change once the FDA passes the gluten-free labeling law which will allow products to contain less than 20 parts per million of gluten.  Read the ACDA Comments on the FDA's Labeling Proposal.

A Dietitian can help you you get started -  click here!
If you suspect you have celiac or gluten intolerance/sensitivity but have not been officially diagnosed by a medical doctor then go no further and Visit 
Your Doctor!!   As mentioned above, once you eliminate gluten your body 
starts to heal.  This can make diagnosis difficult if you go on the diet before getting officially tested!  

 The Following are NOT allowed...

Wheat (durum, semolina, kamut, spelt) - the white flour stuff!
Rye
Barley
Oats (unless labeled gluten-free; the danger is in the farming)

Other Items Not Allowed:
Barley Malt   Flours (white, wheat, rye)   Malt Vinegar 
 Bread (or Breading)  Imitation Bacon  Matzo
 Communion Wafers Imitation Seafood
 Pastas
 Croutons  Malt or Malt Flavoring (sometimes made from corn)  Triticale

See Celiac.com for a comprehensive list of FORBIDDEN Items!

ALWAYS RESEARCH EVERYTHING!!!

The following items may include gluten. You should verify the label and/or call the 
company.  The rule of law in gluten-free living is always know what you are eating.   
If in doubt, check it out!

  Marinades    Brown rice syrup (frequently made with barley) 
 Modified Food Starch    Caramel Color
 Processed Meats Sauces    Cereal products

 Poultry (in juices)    Coating mixes Colorings

Soups     Dextrin (usually corn, but could be wheat)

 Soy Sauce    


So Just What Can I Eat?

You can eat just about anything else as long as you have confirmed there is no gluten!  That’s the hard part!  I suggest going back to the 1800’s when we only had meat (fish/poultry), vegetables, fruit and dairy products (of course, no bad grains!).  If you do this and then slowly introduce processed foods but only those you have researched! The safest way to introduced processed foods are to buy only those marked “gluten-free” or certified by the manufacturer as gluten-free.

At your grocery store, start at the produce section for all the veggies and fruit you like.  Then move to the meats/poultry/fish section and then onto the dairy.  These sections are usually in the outer perimeter of the store because of the high spoilage rate (employees need to get to them quickly to stock/replace).  In addition, there are a vast number of labeled “gluten-free” products available!  If you don’t have an Earthfare, Whole Foods or other GF store near you {see these links}, there are a host of retail stores online


The following are safe items as long as they are in their purest form (always do your research though):


Buckwheat
Corn (any in pure form – flour, meal, grits, etc.)
Millet
Montina
Quinoa
Rice (all types - white, brown, basmati, enriched, 
etc.)
Sorghum
Soy (not soy sauce)
Tef
Some other safe items include the following, as long 
as they are not processed with unsafe items:
Flours made from: potato starch, rice, tapioca as well as those made from nuts or beans
All Fresh Fruits & Vegetables (verify ingredients for frozen and canned items)
Meats, Poultry & Fish (be careful of juices or
other items added)
Dairy Items – milk, butter, real whole cheese
Distilled Vinegar – was thought to be unsafe but recent studies say it is gluten-free (not malt vinegar though!)
Nuts
Beans


Buckwheat
Corn (any in pure form – flour, meal, grits, etc.)
Millet
Montina
Quinoa
Rice (all types - white, brown, basmati, enriched, 
etc.)
Sorghum
Soy (not soy sauce)
Tef

Buckwheat
Corn (any in pure form – flour, meal, grits, etc.)
Millet
Montina
Quinoa
Rice (all types - white, brown, basmati, enriched, 
etc.)
Sorghum
Soy (not soy sauce)
Tef

Buckwheat
Corn (any in pure form – flour, meal, grits, etc.)
Millet
Montina
Quinoa
Rice (all types - white, brown, basmati, enriched, 
etc.)
Sorghum
Soy (not soy sauce)
Tef

Go to Celiac.com  for a comprehensive list of SAFE Items!

Non-Food Items

You also need to make sure your toothpaste, mouthwash, lipsticks and other things that can make it down your intestines is gluten-free!  If you have dermatitis herpetiformis then you will need to research every single product that  touches your skin and eliminate them from use!
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