There is a TON of confusion about what someone suffering from a gluten intolerance can and cannot eat. Gluten intolerance doesn’t have to rule your entire life! It’s very possible to lead a normal existence by following a few simple gluten free guidelines when choosing what to eat.

Gluten Free Diet – safe foods:

  • all fruits
  • all vegetables
  • all meats
  • all fish
  • all seeds and nuts
  • beans
  • rice
  • cheese
  • milk
  • eggs
  • wine
  • any food with the gluten-free label NOTE: standards vary by country

Avoid ANY foods (even those on the “safe” list) prepared using batter, flour, breadcrumbs or sauces containing wheat.

Actually one great and simple rule to follow when adhering to a gluten free diet is to avoid all prepared and/or processed foods unless they have been specifically labelled as gluten free. This is because many processed foods use chemicals and preservatives which may contain gluten.

Foods to AVOID on a gluten free diet:

  • wheat flours or grains
  • spelt flour
  • oats
  • barley
  • rye
  • pickles
  • marinades and sauces
  • mayonnaise
  • gravy mixes
  • couscous
  • pasta
  • breadcrumbs
  • batter
  • pastries
  • MSG (mono-sodium glutamate)
  • soy sauce
  • modified starch
  • bouillon and/or stock
  • malt
  • malt flavoring – this is found in many breakfast cereals
  • malt vinegar
  • processed seafoods
  • processed meats
  • beer
  • other grain-based alcohols
  • ingredients listed as “natural flavoring”

Be sure to READ labels and look for the words “wheat”, “barley”, and “rye”. Below is a list of ingredients you may find on food labels which DO contain gluten and should NOT be consumed on gluten-free diet:

Ingredients which contain gluten:

  • couscous
  • bulgar
  • semolina
  • durum wheat
  • triticale
  • kamut
  • dinkle
  • einkorn
  • spelt
  • emmer wheat

Following these simple guidelines will get you well on your way to relieving some of the symptoms of gluten allergies. As an added bonus, many people notice their digestion improves remarkably. This improved digestion results in increase energy and better overall health.

Enjoy the new found health you’ll get by following this gluten free diet!