A beginners guide to eating gluten free

What does it mean to eat Gluten Free and how to start!

When I first went gluten free I felt like I was lacking a lot of resources and spent so much time searching for information and answers. In the last few years I tried to compile all my research and information I was given into one helpful beginner guide!

This is my personal guide, please remember it is meant to be helpful but everyone may have their own lists they use instead that may differ.

Some of the gluten free meals i’ve been making lately. Cooking gluten free doesn’t need to be boring!

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What does it mean to eat Gluten Free?

A gluten-free diet is a way of eating that avoids foods that contain gluten. Gluten is found in Barley, Rye, Oats, Wheat and Triticale (B.R.O.W.T.).

This includes foods and drinks made from these grains, as well as ingredients derived from them. Gluten is often found in grains, breads, baked good, and often used as a thickener or stabilizer in foods.

Avoid all foods with these ingredients:

• Rye

• Wheat

• Barley

• Malt

• Barley Malt

• Malted milk

• Malt vinegar

• Beer, brewer's yeast

• Rye flour products (Rye alcohol IS gluten free)

• Bulgar

• Cous cous

• Durum

• Einkorn, Emmer

• Farro

• Kamut

• Spelt

• Triticale

• Wheat bran, wheat starch

• Semolina

Not so obvious places where you MAY find gluten:

• Broths, bouillon cubes, commercial soups

• Salad dressings, dips (especially frozen dips)

• Gravies, sauces (may be thickened with wheat starch)

• Imitation seafood (including crab - california sushi rolls)

• Fried foods (deep fryer) unless dedicated gluten free

• Seasoning packets/mixes

• Miso paste, miso soup

• Soy sauce, Teriyaki sauce, ponzu sauce and other chinese/Japanese inspired sauces

• Deli meats

• Bacon bits

• Hot dogs

• “Flavouring”

• Seitan and other vegan “meats”

• Corn tortillas (many are a corn/ wheat flour mix!)

• Medications (talk to your pharmacist)

• Gluten removed products, such as beer, are not the same as gluten free and cannot be safely consumed.

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Shopping Gluten Free at the grocery store:

Most grocery stores have a gluten free aisle. Ask when you get there and someone can usually show you where it is!

Many foods are naturally gluten free.

• Fresh foods like fruits, vegetables, canned or frozen vegetables or fruit

• Unprocessed meats, fish

• Most dried and canned bean products

• Rice, corn/corn meal

How to Look if Something if Gluten Free:

Look for a gluten free certification logo or gluten free claim.

Look at the ingredient list. If there is a “may contains statement”, consider the risk before consuming it. Statements like "processed in a facility that contains wheat" or "may contain gluten" are voluntary.

Some of my favorite Gluten-Free Food Brands:

A list with link to all the best gluten-free products for a healthy gluten free lifestyle!

Always double check the label when choosing gluten-free products.

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What is Cross Contamination?

Cross contamination happens when small amounts of gluten ingredients get into a gluten free food you are consuming. This can happen at home if you have non-gluten-free food in your house or at restaurants, mainly when the prep area is shared. Little bits can be on shared cutting boards, on knives or utensils, on sheet pans, in toasters or in air fryer. Even if a crumb is too small to see, the gluten can still be there.

How to Avoid Cross Contamination at Home:

• Safe spaces: Prepare gluten free meals in a safe space. Maybe designate a special counter space or special gluten free cutting boards for gluten free food only. You can line your safe space each time you use it with parchment paper.

• Gluten free Dishes: Make sure any utensils, pots, pans, trays, boards, plates, knives, etc. are thouroughly clean if used for both gluten and gluten free cooking. You can even designate some pots and pans to gluten free food only.

• Clean spaces: Wipe down countertops well using a paper towel and then throw it away. You don’t want to use a sponge or towel over and over because than can also help transfer non-gluten-free crumbs into your safe space.

• Safe spreads: Make sure any spreads, butters, condiments, etc are squeezable or are used with a clean utensil only. By dipping a knife in peanut butter, spreading it on bread, then dipping it back in the peanut butter you run the risk of contaminating the peanut butter. You can have your own butter, peanut butter jar, mayonnaise, ranch dressing etc. if you aren’t sure.

• Safe appliances: Have a dedicated gluten free air fryer and/or toaster. You can also use a toaster oven with a clean or covered tray or use toaster bags as an alternative to keep your food safe. Lots of crumbs float around in an air fryer! Waffle makers, cupcake trays, brownie pans, loaf pans and panini makers often run a big risk of cross contamination.

How to avoid Cross Contamination at Restaurants:

• Questions, questions, questions! Ask so many questions. Ask your server, ask a manager, ask to speak to the chef, ask if someone can speak to the kitchen. If you don’t feel comfortable asking when you are there, call before, email them. Google “restaurant name + gluten free”. Look up reviews.