There are a lot of things you will have to learn in order to become completely gluten free. Here is some advice that will help you along the way and make the process easier for you.
Step 1 – Make the foods you KNOW YOU CAN EAT the staples of your diet.
- fresh fruits
- vegetables
- rice
- potatoes
- beans
- eggs (frequently an alergen – test first)
- unprocessed meats
- fresh fish (no breading)
- nuts
- natural spices and herbs (food can still be tasty)
Step 2 – Learn which flours are gluten free (below is a list of the most common ones)
- rice flour – sweet rice flour, rice flour, brown rice flour
- corn starch or corn meal
- tapioca starch and flour
- potato starch
- buckwheat (not related to wheat)
- quinoa
- amaranth
- sorghum
- soy flour
- teff
- Please see a more complete list of gluten free flours in the section “Gluten Free Flour“
Step 3 – Learn what to avoid
- Wheat in all forms including bulgur, couscous, einkorn, farina, graham, kamut, matzo flour, modified wheat starch, semolina (durum wheat), spelt, triticale
- Rye mostly used for bread
- Barley used both as a grain and in malt flavoring.
- Oats which do not contain gluten in its pure form. Gluten in oats is due to cross-contamination in the growing and processing of oats.
- Please see a more complete list of items to avoid in the section “Where Gluten Hides“
Step 4 – Take a trip to the grocery store
- Your local grocery store probably carries a lot of gluten free items. Don’t be shy to ask the store manager to help you out.
- Take a trip to a specialty stores such as Trader Joes, Sprouts, or Whole Foods. These stores will carry a larger selection of gluten free items.
- Amazon carries a lot of gluten free items too.
- Check out my section on “Grocery Shopping Made Easy” for more tips and some of my favorites.
Step 5 – Set up a gluten free kitchen
You may not be able to have your whole kitchen gluten free if you live with others who don’t eat gluten free. Here are some suggestions on how to work in a mixed kitchen without cross contaminating your food.
- Purchase basic utensils, cutting boards, toasters, colanders, baking dishes, sifters, spatulas etc. to only be used for the preparation of gluten free food.
- Color code your kitchen so that you can easily distinguish between your gluten free tools and your regular tools.
- Purchase some good containers to store your gluten free pastas and flours.
- Train your family on the basics of cross contamination. Jelly jars, butter, kitchen utensils, etc.
- Check out my section on “How to Set Up a Gluten Free Kitchen” where I go into more detail on how I have my kitchen set-up and also some basic tools that I purchased and like.
Step 6 – Some things will surprise you!
- ALWAYS read labels, even if you have purchased an item before and it was gluten free. Ingredients change and you rather be safe than sorry.
- The glue in stamps and envelopes and other places contain gluten. Even minute amounts of gluten can cause you discomfort.
- Make up, lotions, shampoos, conditioners, hair color, tooth paste can all contain gluten. Read the labels!
- Here is a list of some brands that will clearly state gluten on their labels.
Colgate Simply White
Colgate Toothpastes
CoverGirl
Crest Whitening Expressions Toothpastes
Crest White Strips
Dove Soaps, Lotions, Hair Styling Aids, Shampoos, and Conditioners
Maybelline
Revlon LipGlides
Suave Soaps, Lotions, Hair Styling Aids, Shampoos, and Conditioners
Wet’n Wild - Don’t laugh at cross-contamination. It is real so why push the envelope.
- Most restaurants are very accommodating. Let the server or manager know you have a food allergy and tell them how you would like your food prepared. I have even had luck at Denny’s. I ask them to take a clean griddle and make my breakfast in the griddle using clean utensils and gloves.
- When ordering a salad at a restaurant make sure that they toss your salad in a clean bowl. Often times they toss many salads in the same bowl. Cross contamination could occur from croutons and salad dressings.
- Beware of marinades. You may think you can have a steak anywhere you go. That would be true if there is no marinade and no cross contamination.
