Allergies
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Food Intolerance
Eliminating Wheat Gluten
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The Gluten Free Diet: Some Examples
Following are examples of foods that are allowed and those that should be avoided when eating gluten-free. Please note that this is not a complete list. People are encouraged to discuss gluten-free food choices with a physician or dietitian who specializes in celiac disease. Also, it is important to read all food ingredient lists carefully to make sure that the food does not contain gluten.
Food Categories |
Foods Recommended |
Foods To Omit |
Tips |
Breads, cereals, rice, and pasta: 6-11 servings each day |
| Serving
size = 1 slice bread, 1 cup ready-to-eat cereal, 1/2 cup cooked
cereal, rice, or pasta; 1/2 bun, bagel, or English muffin |
•
Breads or bread products made from corn, rice, soy, arrowroot corn
or potato starch, pea, potato or whole-bean flour, tapioca, sago,
rice bran, cornmeal, buckwheat, millet, flax, teff, sorghum, amaranth,
and quinoa
• Hot cereals made from soy, hominy, hominy grits, brown and
white rice, buckwheat groats, millet, cornmeal, and quinoa flakes
• Puffed corn, rice or millet, and other rice and corn made
with allowed ingredients
• Rice, rice noodles, and pastas made from allowed ingredients
• Some rice crackers and cakes, popped corn cakes made from
allowed ingredients |
•
Breads and baked products containing wheat, rye, triticale, barley,
oats, wheat germ or bran, graham, gluten or durum flour, wheat starch,
oat bran, bulgur, farina, wheat-based semolina, spelt, kamut
• Cereals made from wheat, rye, triticale, barley, and oats;
cereals with added malt extract and malt flavorings
• Pastas made from ingredients above
• Most crackers |
Use
corn, rice, soy, arrowroot, tapioca, and potato flours or a mixture
instead of wheat flours in recipes.
Experiment with gluten-free products. Some may be purchased from
your supermarket, health food store, or direct from the manufacturer. |
Food
Categories |
Foods
Recommended |
Foods
To Omit |
Tips |
| Vegetables:
3-5 servings each day |
Serving
size = 1 cup raw leafy, 1/2 cup cooked or chopped, 3/4 cup juice |
•
All plain, fresh, frozen, or canned vegetables made with allowed
ingredients |
•
Any creamed or breaded vegetables (unless non-allowed ingredients
are used), canned baked beans
• Some french fries |
Buy
plain, frozen, or canned vegetables and season with herbs, spices,
or sauces made with allowed ingredients. |
Food
Categories |
Foods
Recommended |
Foods
To Omit |
Tips |
| Fruits:
2-4 servings each day |
Serving
size = 1 medium size, 1/2 cup canned, 3/4 cup juice, 1/4 cup dried |
•
All fruits and fruit juices |
•
Some commercial fruit pie fillings and dried fruit |
|
Food
Categories |
Foods
Recommended |
Foods
To Omit |
Tips |
| Milk,
yogurt, and cheese: 2-3 servings each day |
| Serving
size = 1 cup milk or yogurt, 1 1/2 oz natural cheese, 2 oz processed
cheese |
•
All milk and milk products except those made with gluten additives
• Aged cheese |
•
Malted milk
• Some milk drinks, flavored or frozen yogurt |
Contact
the food manufacturer for product information if the ingredients
are not listed on the label. |
Food
Categories |
Foods
Recommended |
Foods
To Omit |
Tips |
Meats,
poultry, fish, dry beans and peas, eggs, and nuts:
2-3 servings or total of 6 oz daily |
Serving
size = 2-3 oz cooked; count 1 egg, 1/2 cup cooked beans, 2 tbsp
peanut butter, or 1/4 cup nuts as 1 oz of meat |
•
All meat, poultry, fish, and shellfish; eggs
• Dry peas and beans, nuts, peanut butter, soybeans
• Cold cuts, frankfurters, or sausage without fillers |
•
Any prepared with wheat, rye, oats, barley, gluten stabilizers,
or fillers including some frankfurters, cold cuts, sandwich spreads,
sausages, and canned meats
• Self-basting turkey
• Some egg substitutes |
When
dining out, select meat, poultry, or fish made without breading,
gravies, or sauces. |
Food
Categories |
Foods
Recommended |
Foods
To Omit |
Tips |
| Fats,
snacks, sweets, condiments, and beverages |
| |
•
Butter, margarine, salad dressings, sauces, soups, and desserts
made with allowed ingredients
• Sugar, honey, jelly, jam, hard candy, plain chocolate, coconut,
molasses, marshmallows, meringues
• Pure instant or ground coffee, tea, carbonated drinks, wine
(made in U.S.), rum, alcohol distilled from cereals such as gin,
vodka, and whiskey
• Most seasonings and flavorings |
•
Commercial salad dressings, prepared soups, condiments, sauces and
seasonings prepared with ingredients listed above
• Hot cocoa mixes, nondairy cream substitutes, flavored instant
coffee, herbal tea, and beer
• Beer, ale, cereal, and malted beverages
• Licorice |
Store
all gluten-free products in your refrigerator or freezer because
they do not contain preservatives.
Remember to avoid sauces, gravies, canned fish, and other products
with HVP/HPP made from wheat protein. |
2001,
the American Dietetic Association. "Patient Education Materials:
Supplement to the Manual of Clinical Dietetics." 3rd ed. Used with
permission.
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Genetically Engineered Food Alters Our Digestive System
BT toxins from the bacteria, Bacillus Thuringiensis, have been inserted into genetically engineered food crops (GMO) to kill insects. As a result, the BT toxins have reached the bloodstreams of 93% of women, and 80% of unborn babies because of the consumption of meat, milk, and eggs from livestock fed GE corn. Once the BT toxins are present in the gut, it mutates the healthy bacteria in our intestines turning them into persistent pesticide factories living within our body. www.anh-usa.org
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