These days it seems like every other product in the grocery store is labeled “gluten-free” (GF). In addition, there is the fast growing trend for restaurants to highlight GF items on their menus. While this is great for people who have celiac disease or non-celiac gluten sensitivity, there are still many hidden sources of gluten. If you are on a strict GF diet for medical or health purposes, you really need to read food labels and be aware of what does and doesn’t contain gluten.
A lot of people also ask me if they should be on a GF diet? The answer is….it depends! If you have been diagnosed with celiac disease, then absolutely 100% yes. If you are experiencing ongoing gastrointestinal symptoms, discuss your symptoms with your family doctor and/or your naturopathic doctor. They can run further tests, assess your condition to determine the best course of action. At the Robert Schad Naturopathic Clinic, I work under the supervision of a licensed ND and often see patients with digestive issues. I always perform a thorough intake, relevant physical exams and may run lab tests before deciding if a patient requires a GF diet.
The following is not a complete list of gluten containing foods, but is a good place to start
- Barley (flakes, flour, pearl)
- Bulgur
- Couscous
- Durum (type of wheat)
- Anything deep fried that has a bread crumb or panko crust
- Farro/Faro (also known as spelt)
- Kamut
- Malt, malt extract, malt syrup, and malt flavoring
- Matzoh, matzoh meal
- Modified wheat starch
- Oatmeal, oat bran, oat flour, and whole oats, unless they are from pure, uncontaminated oats, ***you must purchase certified GF oats otherwise they are often processed on the same equipment as barley
- Rye bread and flour
- Seitan-derived from wheat gluten, often in vegetarian asian cooking
- Semolina
- Triticale
- Wheat bran
- Wheat flour
- Wheat germ
- Wheat starch
- Atta (chapati flour)
- Beer unless labeled GF (usually doesn’t taste great)
- Sausages and burgers- often contain toasted wheat crumbs
- Broth, soup and soup bases that contain barley malt extract
- Flavored coffees and teas
- California rolls with imitation crab
- Pre-mixed Seasonings
- Worcheshire sauce, hoisin sauce and many other condiments – READ THE LABELS
- Soy sauce- use Tamari or Bragg’s Liquid Aminos
Looking for good GF alternative to family favourites?
Here are some options below
- Spaghetti squash for pasta noodles- this is one of my favourites! Spaghetti squash has an amazing texture, a fraction of the carbohydrates, is GF friendly and is full of nutrients. I cut it in half and roast in the oven for the best flavour and texture.
- Cauliflower crust for pizza- this is really good and super easy to make.
https://detoxinista.com/2012/01/the-secret-to-perfect-cauliflower-pizza-crust/
- Chia seeds, hemp hearts and buckwheat groats instead of cereal-These are higher in protein, healthy fats and fiber than most breakfast cereals. Skinny B and Holy Crap cereals are great tasting, allergen friendly alternatives. Buckwheat is a bit of a misnomer as it is completely GF. If the price of the small bag is beyond your budget, use this link to make your own. I often add some Gf oats, cinnamon, protein powder and bananas or berries. It can be made the night before and is a great breakfast on the go.
https://www.cookingwithjax.com/2012/04/dragons-den-inspired-holy-crap-skinny-b.html
- Lettuce wraps for bread- use romaine lettuce, or even steamed kale, collard greens or swiss chard instead of bread or wraps.
As a side note, cutting out gluten and filling your diet with sugary, starchy, gluten-free snack foods and bread will certainly not improve your health OR lead to weight loss. Often, GF baked goods contain more sugar and fat and less healthy fibre than regular baked goods in order to make them more palatable. Instead, try experimenting in your condition and making your own GF bakery items and desserts. This chocolate peanut butter coconut fudge is a rich but delicious GF treat on a hot summer night. A small square goes a long way!
Chocolate Peanut Butter Coconut Fudge Recipe
1 cup natural nut butter of choice (I used organic crunchy peanut butter)
¼ cup coconut butter (can try subbing ⅓ coconut oil)
⅓ cup cocoa powder (I used half cocoa powder half carob powder for a naturally sweeter taste)
2 tbsp honey
⅛ teaspoon stevia (or additional 2 tbsp honey)
½ tsp sea salt
½ tsp cinnamon
1 tsp vanilla
Directions- in small bowl mix together nut butter and coconut butter until smooth, this works best if ingredients are at room temperature. Add cocoa powder, honey, stevia, sea salt, cinnamon and vanilla. Pour into small glass container (mine was approximately 4”x8”) lined with plastic wrap and freeze for at least four hours, ideally overnight. Cut into small bite-sized squares and enjoy!
