Gluten free grain alternatives:

• Amaranth
• Buckwheat groats
• Millet
• Quinoa
• Rice
• Sorghum
• Tapioca
• Teff

Look at food labels to identify gluten free ready made items . Pay attention to the allergen statement located beneath the list of ingredients. If wheat is listed in contains statement then the food item isn’t gluten free. If wheat isn’t listed in contains statement then look at the ingredients list to ensure the food is gluten free. Avoid any food that lists barley which can be listed as malt, malt extract, or malt vinegar, rye listed as triticale sometimes, and oats that are not certified gluten free. Gluten is found in beer, flavored liquors, and malt beverages. Cider, wine, sherry, spirits, port, and liqueurs are gluten free though. Distilled spirits only have gluten if gluten containing ingredients are added after the distillation process. Beer, lagers, stouts, and ales are not distilled and are not appropriate for a gluten free diet.

Unless the food label does say gluten free, you must figure out to determine if a food is ok for you to eat. When dining away from home you must be aware of  cross contamination. It is not ok for you to eat any food that does come in contact with gluten containing items. Planning ahead is essential when you must follow a gluten free diet. You might avoid social events or going to restaurants because your special diet needs. Learning gluten free lifestyle will take time.

Natural Gluten Free Food:

• Fruits
• Vegetables
• Beans, peas, lentils,/ plant based proteins
• Nuts (In their pure form, if you don’t have nuts allergy.)

Meat is naturally gluten free. Watch out for processed or packaged meats as many of these are not safe on gluten free diet. Deli meats are processed which means they are not naturally gluten free. You can find gluten free certified meats though. Watch out for breaded and floured meats as well, they are not gluten free.