The Basics of a

GLUTEN FREE (GF) DIET

Updated 7/26/04

People with celiac disease (CD) or dermatitis herpetiformis (DH--the latter is what I have) must abstain from all grains that contain gluten and all foods made from those grains.  The diet needs to be strictly adhered to because even minute traces of gluten trigger adverse reactions.

Following is a condensed, incomplete summary of foods that contain gluten and foods that are gluten-free (GF).

Wheat, rye, oats, and barley (WROB) contain gluten.

Also variants of the above, including durum, semolina, spelt, kamut, bulgur, triticale.

Corn, rice, and arrowroot are GF.

Buckwheat, amaranth, millet, tapioca, sorghum, and quinoa are considered GF, but there is some risk of contamination since these grains are often transported in the same containers or milled in the same facilities as WROB.  Many on GF diets avoid these when there is no information about the transportation and milling.

Vegetables, fruit, meat, dairy products, and vegetable oils are GF, as long as there are not added ingredients that contain gluten.

Alcohol (in alcoholic beverages) and vinegar are commonly made from the forbidden grains.

(Theoretically, the distillation process should remove the gluten, but some gluten molecules sometimes get carried over into the alcohol or vinegar.)

Apple cider vinegar, wine vinegar, and balsamic vinegar are GF.

Before using a food containing vinegar or alcohol, it is wise to determine the source.

Beer contains gluten and liquors made from WROB could contain gluten.

Non-specific ingredients (e.g., "natural flavor," “artificial flavor,” or "coloring") should be avoided until the exact ingredients and their sources can be obtained from the manufacturer.

One must beware of wheat-bread crumbs in places like butter, jam, toasters, and counter tops.

No croutons or artificial bacon bits.

Beware of serving utensils being switched from one dish to another.

Beware that ground spices, especially cheaper ones, sometime contain wheat flour (used to prevent clumping).

Some other common additives that may contain gluten:  modified food starch, mono- and diglycerides, dextrin, MSG, malt, malt extract, hydrolyzed vegetable protein (HVP), and hydrolyzed plant protein (HVP).

Cross contamination adds confusion (e.g., candy may be made in a facility with floating wheat dust, or wheat dust may line the molds to prevent sticking).  Check with manufacturer.

The ingredients on every can, bottle, and package must be read!  Ingredients containing gluten are in MANY foods and in foods where one would not expect to find them, etc.