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Gluten Free Diet Cheat Sheet by

What to eat on Gluten Free Diet
diet     foods     gluten

Gluten­‐Co­nta­ining Ingred­ients to Avoid

• Wheat: wheat bran, wheat flour, wheat germ, wheat starch, durum, kamut,
semolina, spelt, farina, bulgur, cake flour, matzo, couscous, graham flour, self‐r­ising flour, triticale
• Rye: rye bread, rye flour
• Barley: ale, beer, lager, brewer’s yeast, malt, malt extract, malt vinegar, malted milk
• Oats: oat flour, oatmeal, oat bran
Clinical studies: 1 cup cooked pure oats is generally well tolerated

Foods/­Ing­red­ients to Question

• Soy sauce (usually contains wheat)
• Sauces, Marinades, Salad Dressings
• Stuffing
• Soup Base
• Modified food starch (usually gluten­-free in North‐­Ame­rica; wheat starch is used more frequently in Europe)
• Starch in medica­tions
• Dextrin & Maltod­extrin (usually gluten­‐free in North American countries)
• Flavorings
• Seasonings
• Brown rice syrup (may contain barley)
• Enzymes (sometimes made from barley)
• Hydrolyzed plant or vegetable protein
(can be made from corn, soy, or wheat)
• Mono & Diglyc­erides when in dry goods
• Processed Meats (hamburger patties, deli meats, hotdogs)
• Imitation seafood
• Imitation bacon
• Flavored Coffee & Teas
• Candies

Gluten­‐Free Additives

• Artificial Sweete­ners, Sugar Alcohols
• Brewers and Baking Yeast
• Fumarate, Lactic & Malic Acids
• Lecithin
• Monosodium Glutamate (MSG)
• Pectin
• Psyllium
• Sodium Nitrat­e/N­itrate
• Sugars
• Vanilla
• Vegetable Gums

Healthy Gluten­‐Free Snacks

• Fruit & Vegtables with dip
• Dried fruit and nuts, seeds
• String or cubed cheese
• Cottage cheese
• Hummus
• Peanut butter
• Rice or nut crackers
• Yogurt (regular or frozen)
• Deli meats
• Popcorn

Gluten­‐Free Indulg­ences

• Corn chips or potato chips (plain)
• Ice Cream
• Pudding
• Gelatin
• Popsicles
• Chocol­ates, most candies
• Gum
• Soda

Grains & Starches Instead of Wheat

• Amaranth
• Arrowroot
• Buckwheat
• Beans
• Corn
• Flax
• Legumes
• Mesquite
• Millet
• Montina
• Potatoes
• Quinoa
• Rice
• Sorghum
• Soy
• Sago
• Tapioca
• Teff

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