The gluten-free (GF) diet is the agreed upon medical treatment for celiac disease (aka gluten intolerance), an
inherited autoimmune disease. Individuals with celiac who eat gluten (the proteins gliadin and prolamine) can cause
damage to their small intestine. These proteins are predominantly found in wheat, rye and barley! The damage to
the small intestine is the result of an autoimmune response to the consumption of these proteins. The benefit of
celiac is that once you eliminate all gluten from your diet, your symptoms will go away and your body heals (except for
a very small percentage of celiacs)! The GF diet requires life long dedication!
I believe, as do most doctors in the United States prescribe, the diet should contain absolutely no gluten! 100 %
Gluten-Free – Zero Tolerance! This may change down the road with research but until it does, please do not
cheat!!
A Dietitian can help you you get started - click here!
If you suspect you have celiac but have not been officially diagnosed by a medical doctor then go no further and
Visit Your Doctor!! As mentioned above, once you eliminate gluten your body starts to heal. This can make
diagnosis difficult!
inherited autoimmune disease. Individuals with celiac who eat gluten (the proteins gliadin and prolamine) can cause
damage to their small intestine. These proteins are predominantly found in wheat, rye and barley! The damage to
the small intestine is the result of an autoimmune response to the consumption of these proteins. The benefit of
celiac is that once you eliminate all gluten from your diet, your symptoms will go away and your body heals (except for
a very small percentage of celiacs)! The GF diet requires life long dedication!
I believe, as do most doctors in the United States prescribe, the diet should contain absolutely no gluten! 100 %
Gluten-Free – Zero Tolerance! This may change down the road with research but until it does, please do not
cheat!!
A Dietitian can help you you get started - click here!
If you suspect you have celiac but have not been officially diagnosed by a medical doctor then go no further and
Visit Your Doctor!! As mentioned above, once you eliminate gluten your body starts to heal. This can make
diagnosis difficult!
Common Grains:
 | Wheat (durum, semolina, kamut, spelt) | |
| Rye | |
| Barley | |
| Oats (still highly controversial) | |
Other Items Not Allowed:
| Barley Malt | |
| Bread (or Breading) | |
| Communion Wafers | |
| Croutons | |
| Flours (white, wheat, rye) | |
| Imitation Bacon | |
Other Items Not Allowed:
| Imitation Seafood | |
| Malt or Malt Flavoring (sometimes made from corn) | |
| Malt Vinegar | |
| Matzo | |
| Pastas | |
| Triticale | |
| The following items may include gluten. You should verify the label and/or call the company. The rule of law in gluten-free living is always know what you are eating. If in doubt, research! |
 | Hydrolyzed Proteins | |
| Marinades | |
| Modified Food Starch | |
| Processed Meats Sauces | |
| Poultry (in juices) | |
| Soups | |
| Soy Sauce | |
| Broth | |
| Brown rice syrup (frequently made with | |
| barley) | ||
| Caramel Color | |
| Cereal products | |
| Coating mixes Colorings | |
| Dextrin (usually corn, but could be wheat) | |
You can eat just about anything else as long as you have confirmed there is no gluten!
That’s the hard part! I suggest going back to the 1800’s when we only had meat (fish/poultry), vegetables, fruit
and dairy products (of course, no bad grains!). If you do this and then slowly introduce processed foods but
only those you have researched! The safest way to introduced processed foods are to buy only those marked
“gluten-free” or certified by the manufacturer as
gluten-free.
At your grocery store, start at the produce section for all the veggies and fruit you like. Then move to the
meats/poultry/fish section and then onto the dairy. These sections are usually in the outer perimeter of the
store because of the high spoilage rate (employees need to get to them quickly to stock/replace). In addition,
there are a vast number of labeled “gluten-free” products available! If you don’t have an Earthfare, Whole
Foods or other GF store near you {see these links}, there are a host of retail stores online {click here or at
left}.
The following are safe items as long as they are in their purest form (always do your research
though):
That’s the hard part! I suggest going back to the 1800’s when we only had meat (fish/poultry), vegetables, fruit
and dairy products (of course, no bad grains!). If you do this and then slowly introduce processed foods but
only those you have researched! The safest way to introduced processed foods are to buy only those marked
“gluten-free” or certified by the manufacturer as
gluten-free.
At your grocery store, start at the produce section for all the veggies and fruit you like. Then move to the
meats/poultry/fish section and then onto the dairy. These sections are usually in the outer perimeter of the
store because of the high spoilage rate (employees need to get to them quickly to stock/replace). In addition,
there are a vast number of labeled “gluten-free” products available! If you don’t have an Earthfare, Whole
Foods or other GF store near you {see these links}, there are a host of retail stores online {click here or at
left}.
The following are safe items as long as they are in their purest form (always do your research
though):
Some other safe items include the following, as long as
they are not processed with unsafe items:
they are not processed with unsafe items:
 | Flours made from: potato starch, rice, tapioca as | |
| well as those made from nuts or beans | ||
| All Fresh Fruits & Vegetables (verify ingredients for | |
| frozen and canned items) | ||
| Meats, Poultry & Fish (be careful of juices or other | |
| items added) | ||
| Dairy Items – milk, butter, real whole cheese | |
| Distilled Vinegar – was thought to be unsafe but | |
| recent studies say it is gluten-free (not malt vinegar though!) | ||
| Nuts | |
| Beans | |
| Amaranth | |
| Buckwheat | |
| Corn (any in pure form – flour, | |
| meal, grits, etc.) | ||
| Millet | |
| Montina | |
| Quinoa | |
| Rice (all types - white, brown, | |
| basmati, enriched, etc.) | ||
| Sorghum | |
| Soy (not soy sauce) | |
| Tef | |
| There are several national (and some local) support groups, which maintain a list of current safe or possibly safe items. Please check out the links below! |
| You also need to make sure your toothpaste, mouthwash, lipsticks and other things that can make it down your intestines is gluten-free! |
| Click on Seal above or www.gfco.org for additional information on the certification process! |
| Books, Magazines & Other Guides! This section contains a listing (& links) to the many resources available to us. Whether we need information on celiac disease, traveling or cooking, there are tons of books and magazines to help us! Books MOG |
| The Gluten-Free Diet |
| The Following are NOT allowed! |
| Research These First... |
| So Just What Can I Eat? |
| Safe Grains... |
| Other Safe Food Items... |
| Other Chemicals & Ingredients |
| Non-Food Items |
| See Celiac.com for a comprehensive list of FORBIDDEN Items! |
| Go to Celiac.com for a comprehensive list of SAFE Items! |
Mushrooms & Other Fungi - sometimes are grown on a substrate containing wheat. It is not
believed that wheat in the soil of other produce items would pose the same contamination
problems as it does for mushrooms & fungi. Mushrooms are more poreus and the many little
folds under the cap is where soil could get trapped and impossible to remove.
believed that wheat in the soil of other produce items would pose the same contamination
problems as it does for mushrooms & fungi. Mushrooms are more poreus and the many little
folds under the cap is where soil could get trapped and impossible to remove.
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Charlotte, NC
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