Bouquet of Gluten-Free Flours

Need Help Going Gluten-Free? 

Going gluten-free can be confusing at first.  Keep it simple until you figure out what you can and can't eat.

Gluten is the elastic protein in the grains: wheat, rye, barley, durum, einkorn, graham, semolina, bulgur wheat, spelt, farro, kamut, and triticale.

Fresh produce is always a great place to start, and fresh seasonal fruit.

Fresh meat, chicken, eggs and fish are all naturally gluten-free, you just need to watch how you prepare them (seasonings, marinades, soups, stocks, etc).  Choose organic and free-range beef for those extra added nutrients.

Rice and all potatoes are gluten-free.  Whole grain brown rice is especially good for touchy digestion. 

If you are going gluten-free cause your a celiac you may need to also avoid milk, casein and whey.  If you find you are still symptomatic after giving up gluten, you might consider getting testing lactose intolerance.  If dairy is fine for you, cultured plain organic yogurt is gluten-free.

ALWAYS check labels for hidden ingredients.  It is more common now for labels to specify if they contain gluten, wheat, dairy, etc. but sometimes there are hidden gluten's, so it is safer to buy products that say gluten-free on the front of the package.

For sandwiches: corn, brown rice tortillas, and toasted gluten-free waffles. There are several gluten-free breads available with a wide variety of quality and taste. (Whole Foods makes some delicious breads).  I have found that most gluten-free breads you can buy don't taste so great, so I would wait a little before you try any bread products.  Give your taste buds time to adjust to the newness of gluten-free flours.  It takes about two weeks to adjust your taste buds.

Just say NO to processed foods and mixes, fast food, junk food, snack food dusted with added flavors, packaged seasonings, soups and dressings.  My rule of thumb is if you can't pronounce it, it's probably not safe to eat.

You also need to be careful about gum, toothpaste and breath mints as they can have gluten in them.

Many alcoholic drinks are safe, but avoid flavorings, mixes, and malt.  Potato vodkas and unflavored rums and tequilas are naturally gluten-free.  As is distilled whiskey. Cognac and good brandy are fine.

Red and white wines are often safe but beer, of course, is off limits but health food stores do carry gluten and wheat free beer.

Pre-made ingredients that are safe for celiac include:

100% corn tortillas and taco shells, pre-made polenta rolls
Plain 100% brown rice tortilla wraps
100% Corn pasta
Brown and white rice pasta, rice noodles, rice glass noodles
100% buckwheat soba noodles
Rice paper, rice and tapioca rice paper wraps
100% nut butters

 Grains, flours, starches and thickeners that are safe for celiac and wheat allergies include:

Corn, grits, polenta and cornmeal
Buckwheat, buckwheat cereal, kasha and buckwheat flour
Rice- white, brown, risotto, basmati, jasmine, sticky rice, rice cereal
Rice flour- white rice, sweet rice and brown rice flour
Sorghum flour
Amaranth and amaranth flour
Certified gluten-free oats and oatmeal
Coconut flour
Nut meals and flours- almond, chestnut, pecan, cashew
Chick pea, garbanzo, soy and bean flour
Tapioca starch/flour

Potato starch/flour
Sweet potato flour
Arrowroot starch
Cornstarch

It takes more than a single gluten-free flour replacement to make a cake, bread, muffin or cookie recipe work. A combination of gluten-free flours and starches with some extra egg whites or leavening, and xanthan gum.

Need Help Baking Gluten-Free?