Gluten Allergy
In addition to pure wheat, all of its forms are also off-limits. This includes:
- wheat starch
- wheat bran
- wheat germ
- couscous
- cracked wheat
- durum
- einkorn
- emmer
- farina
- faro
- fu (common in Asian foods)
- gliadin
- graham flour
- kamut
- matzo
- semolina
- spelt
- beers, ales, lagers, malt beverages and malt vinegars
- barley
- bulgur
- oats
- rye
- seitan
- triticale and Mir (a cross between wheat and rye)
Gluten may also show up as ingredients in
- barley malt
- chicken broth
- malt vinegar
- salad dressings
- veggie burgers (if not specified gluten-free)
- soy sauce. The protein may even hide in many common seasonings and spice mixes.
What to Eat
- baking, use substitute flours
- You'll need xanthan gum or guar gum as a substitute for gluten when baking. Stick to unprocessed, fresh, whole foods to naturally stay gluten-free.
- Cassava
- Soy
- Tapioca
- Sorghum
- Quinoa
- Millet
- Buckwheat groats (also known as kasha)
- Arrowroot
- Amaranth
- Teff
- Flax
- Chia
- Yucca
- Gluten-free oats (oats themselves don't contain gluten, but are often processed in plants that produce gluten-containing grains and may be contaminated) up to ½ cup dry rolled oats daily) are tolerated by most people with celiac disease
- Nut flours