Many people “go on a diet” from time to time which is usually focused on weight loss and is short term. Going gluten free when you’re diagnosed with celiac disease or gluten sensitivity, however, is a lifestyle change. With so many common foods containing gluten it takes a lot of hard work to alter your dietary habits permanently. And if you don’t carry a diagnosis of celiac disease or gluten sensitivity you already know that going on a gluten free diet is worse in the long term because you listened to Episode #28 of EZMed Podcast!
Below we have arranged a few lists for you to review. If you’ve been diagnosed with celiac disease or gluten sensitivity you may want to print these out or add this page to your favorites for quick reference next time you’re out grocery shopping.
To start off, gluten comes from the following grains:
2. Wheat derivatives (semolina, graham, durum, etc.)
7. Brewer’s yeast
So any foods that are manufactured or processed with the above will be flagged as gluten-containing foods. Now this will entail a large list of foods but we will start off by giving you the top 10 foods with the highest gluten content:
1. Pasta, noodles, breads, pastries, tortillas
2. Cookies, brownies, pancakes, French toast
3. Cereals and granola
5. Cream soups
6. Soy sauce
7. Salad dressings
8. Potato chips
9. Ketchup & mayonnaise
10. Processed meats
Next, we have composed a list of other gluten-containing foods that you need to watch out for:
Imitation crab or bacon meats
Cosmetics that may contain gluten:
4. Lip balm
Miscellaneous products that may contain gluten:
Now that you have a better understanding of foods that contain gluten and what to watch out for the next part to making you a gluten-free master is learning how to tell if a packaged food product is gluten free. If you follow the 3 steps below you will outsmart the marketing labels!
1. Look for a “gluten free” label. Remember, FDA only allows foods with less than 20 ppm (parts per million) of gluten to carry this label. This is below the threshold for causing symptoms.
2. Check the allergen listing. Some products will have this usually below the ingredients on the box. It may comment on wheat, soy, egg, nuts, and milk products. Not all products have this listing though.
3. Check the ingredients list. This is perhaps the most foolproof method. Look for any of the grains we mentioned in the first list above (wheat, barley, rye, etc) in the ingredients list.
And remember, when in doubt, go without!
If you need help clarifying a label just send a picture to talktous[at]ezmedpodcast.com and we’ll decipher it for you.