A gluten-free diet is recommended to treat Celiac Disease and wheat allergies. You can find gluten-free pasta,cereal, bread, waffles, pancakes, and cookies at most natural foods food stores, many supermarkets, and some local grocers.
Gluten-free foods
- Potatoes
- Buckwheat
- Oats (*must be labeled gluten-free to avoid cross-contamination)
- Corn/ maize
- Rice
- Quinoa
- Amaranth
- Teff
- Millet
- Beans
- Nuts and nut butters
- Eggs
- Fresh fruit
- Fresh vegetables
- Herbs and spices
- Meats and fish purchased without sauce or seasonings
- Home-made soups (avoid bouillon cubes, barley malt, and all types of pasta)
- Juice (all-natural, 100% fruit juice)
Foods to avoid
- Wheat
- Kamut
- Spelt
- Rye
- Barley
- Oats are generally avoided because they are almost always processed in mills that process grains containing gluten
- Modified food starch
- Barley enzymes (found in majority of breakfast cereals), soy sauce, and distilled vinegar (malt vinegar)
Tips for avoiding contamination
- Clean out cutlery drawers; they are great crumb collectors
- Replace old wooden spoons and cutting boards
- Wash dish rags/sponges frequently
Gluten-Free Cooking
- Use a new toaster for gluten-free foods only or buy toaster bags (do not use a toaster that’s already been used to toast regular bread)
- Use squirt bottles for condiments like mayonnaise, mustard, jelly, etc. to avoid contamination
- Mark containers with “GF” on the lid of gluten-free items.
- Clean food prep areas
- Dedicate shelves and cabinets in your kitchen and refrigerator to “gluten-free food only”