Going Gluten Free: A Beginner s Guide. ALWAYS GLUTEN FREE.
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1 Going Gluten Free: A Beginner s Guide. ALWAYS GLUTEN FREE 1
2 Welcome to the gluten free life. And welcome to our happy (not so little) community! From grocery lists and recipes to quick and easy substitutions for some of your favorite foods, this toolkit will give you everything you need for gluten free living. Enjoy! ALWAYS GLUTEN FREE 2
3 Index A Look at the Growing Gluten Free Community...4 Going Gluten Free: A Beginner s Toolkit...5 The Basics of Gluten...6 Top Rules for Shopping Gluten Free...7 Preparing Your Gluten Free Kitchen Minute Gluten Free Recipes...9 Other Resources for Gluten Free Living
4 YOU ARE NOT ALONE: A Look at the Growing Gluten Free Community Source: GlutenFree.com 4
5 Going Gluten Free: A Beginner s Toolkit Source: GlutenFree.com 5
6 The basics of Gluten Gluten is the common name for proteins in specific grains, like wheat, rye, barley and triticale. Other related grains, including durum, einkorn, Kamut khorasan wheat, semolina, spelt/spelta, faro and emmer, also contain gluten. And, while oats themselves do not contain gluten, they are often cross-pollinated with other grains and contain a protein (avenin) structurally similar to gluten s protein (gliadin) when processed. As a result, some gluten-sensitive people cannot tolerate oats. Because gluten gives elasticity to dough and provides chewiness to breads and baked goods, it is often found in many pantry staples, including breads, white and whole wheat pastas, baking flours, and cereals. This is a list of common products that likely contain gluten unless the package has a gluten free label: Beer Breads Cakes and pies Candies Cereals Cookies and crackers Croutons French fries Gravies Imitation meat or seafood Matzo Pastas Processed luncheon meats Salad dressings Sauces, including soy sauce Seasoned rice mixes Seasoned snack foods, such as potato and tortilla chips Self-basting poultry Soups and soup bases Vegetables in sauce Additionally, gluten is found in a number of other products, including cosmetics, vitamins and some pharmaceutical medications. It is important for people who are looking to avoid gluten to read product labels and educate themselves about ingredients. During digestion, gluten s two main protein groups, gliadins and glutenins, break down into smaller units. In people with celiac disease or gluten sensitivity, the body s natural defense system reacts to these proteins by attacking the lining of the small intestine. Without a healthy intestinal lining, the body cannot absorb the nutrients it needs. This can lead to delayed growth, nutrient deficiencies, anemia or osteoporosis and, in more serious cases, result in diabetes, other autoimmune diseases, and intestinal cancers. However, there are more and more sources of food products without gluten. Following a gluten free diet and avoiding the above-listed grains is very important for people with conditions like celiac disease and gluten sensitivity. Sources: Food and Drug Administration Mayo Clinic 6
7 Top rules for shopping gluten free Rule #1: Check the label! Anything containing wheat, rye, or barley is not gluten free. Other, seemingly innocent additives, like food starch, caramel coloring, malt vinegar and hydrolyzed plant or vegetable protein also are not likely to be gluten free. Rule #2: If you re not sure, find out! Most food manufacturers have customer service numbers and will answer any questions about products or ingredients. Until you re sure a product is gluten free, it s safer not to use it. Accidentally ingesting gluten can be very harmful to people with celiac disease or gluten intolerance. Rule #3: Shop the perimeter of the store. Fortunately, many nutritious foods that are naturally gluten free are found on the perimeter of the store. Fruits and vegetables, lean meats, fish and chicken, nuts and seeds, low-fat unflavored dairy products are all safe bets. Rule #4: Look for the Gluten Free Certification Organization (GFCO) Certified Gluten Free seal. Many food manufacturers are now making healthy and delicious gluten free products. This seal indicates that the manufacturing facility was inspected and the product contains less than 10 ppm of gluten. Sources: Gluten Intolerance Group Toolkit 7
8 Preparing Your Gluten Free Kitchen Source: GlutenFree.com 8
9 5-Minute Gluten Free Meal and Snack Ideas Source: GlutenFree.com 9
10 List of Resources: Need more information? This list of resources is a great place to start your gluten free journey. Oh, and don t forget you can always chat with us and the knowledgeable people who make up our super supportive gluten free community on Facebook, Twitter, and of course, at Glutino.com. National Foundation for Celiac Awareness, About-NFCA/19/ Celiac Disease Foundation, Celiac Support Association, Gluten Intolerance Group, Raising Our Celiac Kids, Celiac-Kids/ (more region specific- different chapters) Canadian Celiac Association, Glutenfree.com 10
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