Gluten-Free Dible

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Gluten-Free Cheat Sheet

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A take-it-with-you guide to common gluten sources.

foods to watch

barley
durum
einkorn
emmer
farina
faro
graham

kamut
oats*
rye
semolina
seitan
spelt
triticale

common hidden sources

baked goods
baking powder, baking soda
potato chips
meatballs, meatloaf
deli meats
beer**
broths & boullions
breading & coating mixes
canned baked beans
canned soups
cheese spreads
chocolate
cereal
colorings
creamed foods
curry powder/sauce
egg mixes
energy bars
flavored milks/waters
fried foods
frosting/icing
hot dogs

ice cream
imitation bacon/seafood
instant tea/coffee
ketchup
marinades
mayonnaise
mustard
panko
pasta
pickles
salad dressing
sauces & gravies
sausages
seasonings & spice blends
seeds & snack mixes
soup bases
sour cream
soy sauce
stuffings
syrups
thickeners (roux)
worcestershire sauce

 words to watch

barley malt/extract/vinegar
bran
brown rice syrup
malt & malt vinegar
gelatinized food starch
hydrolyzed plant starch (HPP)
hydrolyzed vegetable starch (HVP)
hydrolyzed wheat starch or flour

hydrolyzed food starch
texturized vegetable protein (TVP)
modified food starch
"natural flavors"
"seasonings"
"wheat-free"***
wheat protein
wheat starch

 non-food sources

candy
cough drops
gum
herbal supplements
lipstick, lip balm
makeup
paints

playdough
soap, shampoo
stickers
sunscreen
toothpaste/mouthwash
vitamins

* It is possible to get oats that are certified gluten-free; the Celiac Foundation states that most celiacs can tolerate up to 1/2 cup of dry oats daily.

** Gluten-free beers are available

*** "Wheat-free" products very often still have gluten in them

Source: "Hidden Sources of Gluten", Celiace Disease: a Comprehensive Review and Update, Series #2, by Muralidhar Jatla, M.D. & Ritu Verma, M.D., published in Practical Gastroenterology, Sept. 2008 (www.practicalgastro.com/pdf/September08/HlywiakArticle.pdf)

Last modified on Saturday, 05 April 2014 22:14
More in this category: « Gluten-Free Substitutes