Quick Reference Guide for Gluten-Free Diets

By: Carol B. Blair, BB, CNC, DiHom

Gluten_FreeAvoidance of gluten, which is found in many grains, (especially wheat, rye, barley, spelt, kamut, and triticale) is essential if one is gluten-intolerant.

Rice, corn, soy, potato, tapioca, and arrowroot are considered acceptable alternatives. Although corn is a high-allergy grain, it is not thought to cause damage to the villi in celiac individuals.

Buckwheat (kasha), amaranth, and quinoa are seeds and are also generally regarded as satisfactory gluten-free foods for baking.

Legumes (beans, lentils, and peas) are also gluten-free and are used as flours.

Tapioca, soy, sorghum, ragi, millet, teff, and wild rice are other items that may be eaten or milled into flour for the gluten-free diet. Gluten-free oats now available.

The average diet contains 10-40 grams of gluten per day.  An average slice of whole wheat bread contains about 4.8 grams (10% gluten by weight), a serving of pasta is about 6.4 grams (11% by weight). 0.1 grams of gluten can cause damage to a person with celiac disease!  This is 1/48th of a slice of bread! One study of 10 children for 28 days revealed,
through biopsies, an increase in intra-epithelial lymphocyte count, one of the earliest signs of
damage. Four patients showed increased IgA anti-gliadin antibodies. Intestinal permeability,
however, remained the same in this study (Catassi et al).

Be aware that some drugs such as statins contain gluten! Celiac intolerance is often accompanied by a dairy allergy! A gluten-free diet is often considered helpful for individuals with autism spectrum disorders.

Ideas to Incorporate in a Gluten-Free Diet:

  • Fearn’s brown rice baking mix – apple/cinnamon pancakes
  • Nut-thin crackers*
  • Rice pasta
  • Quinoa and corn pasta
  • Le garden gluten-free bread
  • Rice, corn, soy, tapioca, arrowroot, quinoa, buckwheat, amaranth, GF oats
  • Potatoes (especially red skin)
  • Sweet potatoes
  • Winter squash
  • All vegetables and all fruits
  • Protein foods: chicken, turkey, fish, meat, eggs, nuts and seeds, beans, lentils, and peas

* Please note that this product is not casein-free; therefore, it is not recommended for individuals with autism.

About Natur-Tyme

Your healthy living headquarters in Central New York. Health food store, toxin-free salon, and gluten-free organic cafe all under one roof! Learn more at natur-tyme.com

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