The North American diet is so focused on wheat products, we often forget that there are actually numerous other grains that can be used to make breads and pastries. So here's a comprehensive list provided by Bailey Koch, RD, whois on our advisory board.
Allowed grains and flours:
Rice Beans Buckwheat Vegetable gums
Corn Garfava Arrowroot (i.e. guar gum) Soy
Sorghum Amaranth Flax Potato
Quinoa Teff Mesquite Tapioca
Millet Cassava Sago Nuts and Seeds
Indian rice grass
Oats present a special case because they are often milled with wheat
o Are gluten free. Concern is the contamination of oats.
o Commercial oats (i.e. Quaker, Country Choice, McCann’s) are NOT gluten free.
o Canadian oats are NOT always gluten free.
o Gluten free oats are available.
§ Cream Hill Estates- www.creamhillestates.com
§ FarmPure foods- www.onlyoats.com
§ Gluten-Free Oats- www.glutenfreeoats.com
§ Gifts of Nature- www.giftsofnature.com
o Avoid until gluten free diet is mastered and there are no gastrointestinal symptoms.
o Then one should limit the amount of pure, uncontaminated oats to:
§ ¼ cup per day in children
§ ½- ¾ cup per day in adults
§ The reason behind limiting pure, uncontaminated oats is the fact that there are case reports of patients with celiac disease relapsing from the consumption of pure, uncontaminated oats. If this happens to you, discontinue the oats and contact your physician.
A gluten-free diet can provide all of the nutrition an individual needs. Fruits, vegetables, corn, potatoes, rice, beans, most dairy products, nuts, seeds, eggs, and plain meats can be eaten on a gluten-free diet.
A gluten-free diet is intended to be that: entirely gluten-free. To help you along, Bailey Koch, RD, one of our advisory board members has compiled several lists and suggestions to help you. Please also see her Good Grains Blogpost on our site as well:
Grains and flours that are not allowed:
Barley Einkorn Gluten Orzo Spelt Bulgur
Emmer Graham Panko Triticale couscous Farina
Kamut Rye Udon Dinkel Farro Malt *
Seitan Matzoh** Wheat *** Durum Fu Semolina
*Includes extract, flavoring, syrup and vinegar
**Includes meal, farfel and flour
***Includes bran, flour, germ, gluten and starch
Foods/ingredients that may or may not contain gluten:
Breading, coating mixes Imitation bacon Soup base
Broth Imitation seafood Stuffing/dressing
Brown rice syrup Luncheon meats Soups
Candy Marinades/sauces/gravies Seasonings
Croutons Pasta Salad dressing
Cereal products Roux Communion wafers
Soy sauce Cracker meal Self-basting poultry
Other potential gluten sources:
Medications Vitamin and mineral supplements
Play dough Toothpaste
*Gluten does not pass through the skin. One should ensure proper hand washing to ensure gluten on the skin is not ingested when fingers are put in the mouth or food is eaten with unclean hands.