Gluten-Free Safe Flours, Grains and Starches
Soy (flour, soybeans)
Rice (flour, brown rice, white rice, sticky rice, wild rice, rice bran)
Tapioca (pearls, flour, starch)
Potato (flour, starch)
Corn (popcorn, grits, cornmeal, corn flour, cornstarch)
All Purpose Gluten-Free Flour
Oats (gluten-free only)
Toxic Flours that are NOT GLUTEN-FREE:
Wheat (kamut, semolina, spelt and triticale)
Contaminated Oat flour or oats
Barley (including Malt)
Gluten-Free Oats Vs. Non Gluten-Free Oats:
Most oats are unsafe for a person with Celiac Disease or an Intolerance, however there are some Oats out there that are gluten-free. You just have to check the label. Bob's Red Mill makes great gluten-free oats. http://www.bobsredmill.com/ Many brands make gluten-free oats. Just make sure you don't ingest the toxic ones. It's tricky, so make sure you read the label.
Safe Gluten-Free Additives and Ingredients
Hydrolyzed Soy Protein
Mono and diglycerides
Monosodium glutamate (MSG)*
Natural color and flavor (ex. Pure Vanilla Extract)
Soy, soy protein
Vinegar (not Malt Vinegar)
Artificial color and flavor-unless it has caramel coloring in it
Distilled Alcohols (certain brands are better then others)
*MSG in the U.S. is often ok, but if traveling overseas to Asia, it might contain Wheat. Always check the ingredients.
The listed additives above are generally safe, but only if it is manufactured in North America. If it is manufactured elsewhere, it is best to call and find out.
Toxic Un-Safe Additives
Dextrin* (can contain barely or wheat starch, however are predominately corn, but it's best to check with the manufacturer)
Hydrolyzed vegetable protein (HVP)
Hydrolyzed plant protein (HPP)
Licorice (unless gluten-free, try CandyTree)
Lipstick (many are gluten-free, but it is hard to find out which one is and which one isn't)
Modified Food Starch*
Prepared cake frosting (most processed frostings contain wheat starch or wheat or a gluten filled syrup! I found this out the hard way, and it was not pretty. Lucky for you, Betty Crocker has come out with a line of gluten-free frostings!! yeah! Betty Crocker Whipped Frostings are gluten-free and so are Betty Crocker Rich and Creamy frostings.
Soy Sauce (unless wheat free)
Whiskey (through the distillation process sometimes not all gluten is extracted. Be careful. Not all celiacs can tolerate whiskey and neither can I)
Irish Cream (Bailey's)
Kahua-has caramel coloring in it
Ingredients with an asterisk * may contain gluten. Can contain barley or wheat starch, however are predominately corn, but it's always best to check with the manufacturer).
Top 41 FAQ-HIDDEN GLUTEN and where it lurks
1. Bailey's Irish Cream liquor is not gluten-free. Bailey's has barley and malt in it. Bailey's also has caramel coloring.
2. Caramel coloring is labeled gluten-free because it has under 20ppm of gluten. Products that contain under a certain amount of gluten are considered gluten-free, but in fact are not. There is gluten in caramel coloring. Some can tolerate this and some cannot. I can't. Caramel coloring is found in sodas like coke and rootbeer, Starbucks coffee syrups such as Vanilla, Gingerbread, Eggnog and more.
3. Caramel coloring is not the same as caramel. Do not confuse this. Many caramels are gluten-free depending on the brand.
4. Kahlua is considered gluten-free because it has under 20 ppm of gluten, and is therefore labeled gluten-free. But it does have gluten in it. Some people can digest this small amount and some cannot.
5. Beer is not gluten free (unless you buy gluten-free beer, which is sold at specialty stores, and is actually really good)!
6. Guinness beer is not gluten-free. It is only Wheat-Free. Guinness is made with Sorghum but it is not gluten-free according to their website.
7. Nigerian Guinness is not gluten-free
8. Cold Cuts and Cheeses from the Deli: This is a bit tricky. While most cold cuts are gluten-free like Boar's Head and others, the slicer that the cold cuts are cut on is not. There are also many brands of cold cuts that are NOT gluten-free. Slicing both the gluten with the gluten-free can serve you up one huge sour stomach of CROSS CONTAMINATION. Cross Contamination is tricky and sneaky, obviously friends with Gluten, Cross Contamination can bring back your symptoms like a familiar song just as fast as eating actual gluten can. The idea is to ask the deli server to clean the slicer before he/she cuts your meat or call ahead in the a.m. when the deli opens and have them cut your meat first before the slicer has been used. Gluten hides in cold cuts by way of fillers, additives and thickeners. You have to know your brands and do your research before you hit the deli. Boar's Head cold cuts and cheeses are 100% gluten-free and do not use any fillers or thickeners in their products. This info comes from Boar's Head themselves after contacting me regarding this very section.
9. Whiskey is labeled gluten-free, because it is distilled, but many sensitive celiacs cannot digest or tolerate even that slight small amount, because even in it's distilled form, it can still hold stubborn Gluten from its distillation process.
10. Processed Meat: not all processed meat is gluten-free! Whether it be bacon, roast beef, sausage, a burger (veggie, turkey or beef) or others-always check the package for hidden fillers. Hidden fillers lurk everywhere and anywhere. In restaurants chefs use fillers like wheat, bread crumbs and thickeners to bind burgers or patties together. It needs to hold with something right? Make sure you check with the manager at restaurants to make sure you are not ingesting any hidden gluten. Rare Bar and Grill on 36th Street and Lexington Avenue has a gluten-free burger called Classic. It is fantastic. Just hold the bun and add some extras like tarragon butter and Portobello mushrooms, or get some zing at Dinosaur BBQ in Harlem, NYC to get some Gluten-free BBQ ribs.
11. French fries, hash browns, onion rings, zucchini chips, mozzarella sticks, fish sticks, potato skins, breakfast potato's, mashed potato's, spinach dip and meatballs and any other bar foods are not gluten-free (unless otherwise specified) (**see details)
11a. French fries are usually dipped in the same fryer as other gluten foods and therefore Cross Contamination is messing with you, and you will get sick!! Always check with your server to see if they use a separate fryer for their fries and then are therefore generally safe.
11b. Spinach dip or any 'dip' for that matter uses thickening agents or flour and are therefore not gluten-free (unless otherwise specified)
11c. Hash browns and breakfast potato's often are made with flour and thickeners. Hash browns have thickening agents in the batter and therefore are not gluten-free. **Ask your server if either of theses two are dusted with flour or if any gluten has been used. If so steer clear!!
11d. Breakfast potato's are often dusted with flour. **Always Ask (see 11c)
11e. Mashed potato's often have thickeners and flour in the mix. Always ask the chef if they are homemade, and if they have thickeners added. Most that are made from the box do, and steer clear.
11f. Mozzarella sticks, fish sticks, onion rings, zucchini fries, chickpea fries, avocado fries, fried fish, fish and chips, fried crap, fried calamari, fried 'anything' all have gluten and in many forms. Cross contamination occurs when all of these goodies are dipped in the same fryer as each other, whether gluten-free or not. By mixing them in the same fryer you are risking major cross contamination.
**embarrassing story of the moment-On NYE I was at a restaurant that was very dark. It was tapas, and I was worried. I ordered mussels, and told the waitress about my allergy and what I couldn't have. She said mussels were gluten-free. After eating a few I noticed that , there were bread crumbs in my meal. Sh*t! I stopped eating them, obviously, but after only ingesting those few crumbs, I broke out horribly, not to mention my poor stomach! But my breakouts were so cystic and swollen that I looked like I had a horn coming out of my forehead, I kid you not. You don't want to be me. Steer clear!
12. Sauces: unless you know where that sauce has come from steer clear. Sauces are tricky, you have to know that in sauces lurks flours, additives and thickeners, thickening agents, malt, soy sauce, wheat, barley, dextrose, mustards, additives, bbq sauces, teriyaki sauces, asian marinades, bottled sauces that are not gluten-free, gravy, malt vinegar and more all lurking in your sauce. When dining out say NO to sauce, or ask your server to explain to you every ingredient that is in your sauce. If your server doesn't know, then steer clear.
13. Bloody Mary's-A favorite past time cocktail on a sunday afternoon. I hate to break it to you, but not all bloody mary mixes are gluten-free. Read the ingredients.
14. Soy Sauce is not gluten-free (unless you buy wheat-free, then it is safe). Teriyaki sauce, wosteshire sauce, hoisen sauce, marinades, gravy, bbq sauce are not gluten-free or wheat-free unless you buy a special brand that has gluten-free options. Try San-J
15. Flavored Syrups: many flavored syrups are not gluten-free, especially the ones at Starbucks. (sad face). Many of them have caramel coloring in them. That means no gingerbread, vanilla, egg nog, mocha, pumpkin spice and all those other syrups you love so much. Definitely not the sugar free ones either. Opt for a plain latte or frap.
16. Grocery products: Always Check the Ingredients!! Whether it be a bottle of pickles or a tub of hummus. A bag of tortilla chips or a bottle of salad dressing. Prepared turkey or prepared pork. Always check.
17. Cake Frosting: Most cake frostings are not gluten-free. Many contain wheat, malt, wheat starch, barely and more. Always read the ingredients. Luckily, Betty Crocker has come out with a line of gluten-free frostings!! woo hoo! As for the others? steer clear!
18. Wheat in all of its form, including kamut, semolina, spelt and triticale, barely, including malt and rye are not gluten-free.
19. Malt beverages, wine coolers, or hard lemonade often contain gluten in forms of malt barley-always check the ingredients.
20. Rice Krispies are not gluten-free
21. Corn pops are not gluten-free
22. Vitamin E and wheat germ oil contain wheat or gluten. Vit. E oil is often found in popcorn mixes and other places. Beware!
23. Stabilizers, binders, fillers should be avoided. This is another term for hidden gluten.
24. Blue Cheese and other cheese from the blue cheese family can contain hidden gluten by the way the cheese is processed.
25. Bourbon, Scotch, Grain Vodka's and ale contain hidden gluten
26. Reduced fat products can contain hidden gluten
27. The more processed an item is the more hidden gluten may lurk. "sugar free, reduced fat, low fat"
28. Puddings, custards and pie fillings can contain hidden gluten
29. Herbal tea's-Some herbal teas contain hidden gluten and obvious gluten. One would never think to check the label on tea, but you'd be surprised! Herbal tea's like holiday tea's have roasted barley and malt in them. Tea flavors to stay away from (depending on brand) are sugar cookie, hazelnut, gingerbread and others. Always check the ingredients!
30. Candy Canes-are not gluten-free. It's not the ingredients that contains the gluten, but the packaging. How do you think that clear plastic wrap gets onto that candy cane without sticking? FLOUR. And wheat flour. Try Spanglers for gluten-free candy canes. (they make dum dum lolly pops and those are gluten-free too)
31. Dum Dum lolly pops are gluten-free
32. Just because it's vegan doesn't mean it's gluten-free
33. Whole Wheat Pasta and cous cous are not gluten-free
34. Wheat free does not mean gluten-free.
35. Granola is not all gluten-free
36. Oatmeal is not always gluten-free
37. Throat suckers are not all gluten-free. In fact! Many of these have gluten in them. Halls sugar free is ok and ZAND.
38. PAM cooking spray-All PAM cooking sprays are gluten-free EXCEPT PAM baking spray. Their baking spray clearly indicates in the ingredients that wheat flour is used.
39. Cooking wine-Many cooking wines are not gluten-free. Always check the label. Holland House cooking wines (all of them) are 100% gluten-free.
40. Tortilla chips-Most gluten-free books with guide you and tell you that generally mexican restaurants are gluten-free, especially the tortilla chips, but BEWARE and ask. If the tortilla chips re not made in-house and are made outside of the restaurant facility the chips may be made with wheat flour and corn! There is that chance that flour was used. There is also the possibility of cross contamination. It is a myth that all tortilla chips are gluten free.
41. Pita, bread and rolls are not gluten-free (unless used with gluten-free flours)
Gluten-Free Restaurant Etiquette: 6 Tips For Dining Out
Be Vocal: Speak with the Manager, chef or server. The key is to get your special needs conveyed to the chef preparing your meal. If your waiter seems uninterested or doesn't know, then ask to speak with the manager. Yes, this IS necessary.
Be Vocal: Always ask specific questions about any menu item, how something is prepared, if something is floured lightly or deep fried. Any cause for concern ask away. Explain to the staff that you are gluten-free, that you are highly allergic and can get very sick in their restaurant.
Ordering: Order plain, less saucy dishes when dining out at a non gluten-friendly restaurant. The simpler the dish the better off you will be.
Ask about Flour Dusting: Many restaurants use flour to coat poultry and fish as well as fries and other foods. Always ask if there is flour dusted on anything you my be ordering. You can also ask the waiter to confirm with the chef.
Do Not Hesitate: to send back a dish if it is made incorrectly! It is their mistake and they need to be more attentive to your needs. That is their job. You could end up getting super sick and have horrible pains for over 3 days. You don't need that!
Thank Your Server:-Remember they are new to this too.
Restaurant Questions: What you can ask your waiter:
Is there any flour in my meal?
Is there any flour in the sauce?
What is in the BBQ sauce? Thai Sauce? Asian Sauce?
What is in the salad dressing?
Is the meat marinated? If so with what ingredients?
Which foods are deep fried?
Which of your dishes contain soy sauce? teriyaki sauce?
Is there any flour, batter, bread crumbs or breading?
Are the noodles made from rice or wheat?
Are the wontons and dumplings made from wheat?
Is the pan dusted with flour?
Is the tortilla 100 percent corn?
Remember! product ingredients change! Even if you have been buying that product for a while always look at the ingredients, because sometimes they change!
If in doubt, do without
Cosmetics-Is your make-up making you sick?
For the most part any personal product that is used on the outside of the body is generally safe, because gluten in not absorbed through the skin (unless you have celiac derimititis). However, lipstick can have hidden gluten and it will affect you. Some safe brands are:
Toxic Unsafe Hidden Gluten Ingredients found in make-up:
Avena oats, avena stiva flour, starch or protein oatmeal derivative of oats
Horedeum, barley, barley extract, barley seed flour, horedeum vulgare-derivative of barely
Secale, secale cereale extract or flour-derivative of rye
Gliadin, grain, grain flour-derivative of various grains
Triticum, wheat, Hydrolyzed wheat gluten, protein or starch, wheat amino acids, triticum vulgare bran, triticum vulgare germ oil, flour, extract or protein wheat germ-derivative of wheat.
Parent dealing with a Gluten-Free Child
Are you a parent dealing with a gluten free child? Do you have trouble conveying what is gluten free to teachers, administrators, babysitters and more? Wouldn't it just be easier if you had a list you can hand out? I think so, and so I have provided a resources below that you can print out and hand out. I have provided lists and forms. This form is a form that lists everything that is safe and unsafe for your child. All you have to do is fill out your child's name in the spaces provided and hand it out to the designated parties. Worry no more! You can also find these lists in my GF Parent Index as well as my GF Tips page.
Gluten-Free Candy and Snack List-This list comes with a form you as the parent can give your child's teacher as to what your child can have with this diagnosis. It also shows you what kind of school products such as finger paints, crayons and playdough have gluten in them. Please add to this list that Betty Crocker Whipped Frosting and Betty Crocker Rich and Creamy frostings are gluten-free, as well as the Gluten Free Betty Crocker mixes (must indicate gluten free on the box).
**Please note that McDonald's french fries are NOT gluten-free. **Please also note that most butter/margarine's are gluten-free but always check the ingredients.
Gluten-Free Basics-This list offers the basics of being gluten-free. It gives information for foods, candy, snacks and even more school oriented products like certain soaps and squirt paint bottles that your child cannot have if gluten-free. This list also gives planned out breakfasts, lunches and dinners for your gluten-free children and/or family.
Gluten-Free Candy List 2004-This list offers different kinds of candies and chocolates that have been checked as gluten-free. Please note that Lindt and Godiva are NOT gluten free. Milkway is NOT gluten-free.
Gluten-Free Candy List Resources:-Since ingredients always change, this is a list of brand's websites that you can always count on. Contact brands directly. Link has contact info.