If you are experiencing gluten intolerance symptoms, or you have been tested and you have been found to have gluten intolerance, the products in this blog post should be avoided. Instead, concentrate on gluten free, brain-healthy foods, which you will also find listed in this blog post.
Although this list is not exhaustive, you will find it quite complete and will get you off on a great start to healing from the ravages of gluten:
The following grains and starches contain gluten:
- Wheat
- Wheat germ
- Rye
- Barley
- Bulgur
- Couscous
- Farina
- Graham flour
- Kamut
- Matzo
- Semolina
- Spelt
- Triticale
The following foods often contain gluten:
- malt/malt flavoring
- soups
- commercial bullion and broths
- cold cuts
- French fries (often dusted with flour before freezing)
- processed cheese (e.g., Velveeta)
- mayonnaise
- ketchup
- malt vinegar
- soy sauce and teriyaki sauces
- salad dressings
- imitation crab meat, bacon, etc
- egg substitute
- tabbouleh
- sausage
- non-dairy creamer
- fried vegetables/tempura
- gravy
- marinades
- canned baked beans
- cereals
- commercially prepared chocolate milk
- breaded foods
- fruit fillings and puddings
- hot dogs
- ice cream
- root beer
- energy bars
- trail mix
- syrups
- seitan
- wheatgrass
- instant hot drinks
- flavored coffees and teas
- blue cheeses
- vodka
- wine coolers
- meatballs
- meatloaf
- communion wafers
- veggie burgers
- roasted nuts
- beer
- oats (unless certified GF)
- oat bran (unless certified GF)
The following are miscellaneous sources of gluten:
- shampoos
- cosmetics
- lipsticks, lip balm
- Play-Doh
- medications
- non self-adhesive stamps and envelopes
- vitamins and supplements (check label)
The following ingredients are often code for gluten:
- Avena sativa Cyclodextrin
- Dextrin
- Fermented grain extract
- Hordeum distichon
- Hordeum vulgare
- Hydrolysate
- Hydrolyzed malt extract
- Hydrolyzed vegetable protein
- Maltodextrin
- Phytosphingosine extract
- Samino peptide complex
- Secale cereale
- Triticum aestivum
- Triticum vulgare
- Tocopherol/vitamin E
- Yeast extract
- Natural flavoring
- Brown rice syrup
- Modified food starch
- Hydrolyzed vegetable protein (HVP)
- Hydrolyzed soy protein
- Caramel color (frequently made from barley)
In my opinion (and that of many other health practitioners) the best modern test for gluten sensitivity it a test named Cyrex Array 3 from Cyrex Labs, Inc. You can find additional iinformation about the Cyrex test can be found at the Cyrex website.
Gluten Free Food List
The following items can be consumed liberally on your Gluten Free Diet (go organic and local with your whole-food choices wherever possible; flash frozen is fine, too). Of course I recommend you also "filter" the list to maintain the best and neutral foods as they relate to your blood type:
Healthy fats:
extra virgin olive oil, sesame oil, coconut oil, grass-fed tallow and organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives,nuts and nut butters, cheese (except for blue cheeses), and seeds (flaxseed, sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).
Protein:
whole eggs; wild fish (salmon, black cod, mahi mahi, grouper,herring, trout, sardines); shellfish and molluscs (shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game.
Vegetables:
leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
Low-sugar Fruit:
avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
Moderate-sugar, High Fiber Fruit (fruits with pits):
black cherries, peaches, plums, nectarines, apricots
Berries:
blueberries, strawberries, raspberries, mulberries, blackberries
Herbs, Seasonings, and Condiments:
Be sure to read labels carefully! Make your own ketchup instead of store bought. You can find many condiment recipes including simple kethup here. Mustard, horseradish, tapenade, and salsa if they are free of gluten, wheat, soy, and sugar. There are virtually no restrictions on herbs and seasonings; be mindful of packaged products, however, that were made at plants that process wheat and soy.
The following can be used in moderation (“moderation” means eating small amounts of these ingredients once a day or, ideally, just a couple times weekly)
Non-gluten grains:
amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note about oats: although oats do not naturally contain gluten, they are frequently contaminated with gluten because they are processed at mills that also handle wheat; avoid them unless they come with a guarantee that they are gluten-free.) When non-gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their physical structure changes, and this increases the risk of an inflammatory reaction. For this reason, we limit these foods.
Legumes (beans, lentils, peas).
Exception: you can have hummus (made from chickpeas).
Carrots and parsnips.
Whole sweet fruit:
berries are best; be extra cautious of sugary fruits such as apricots, mangos, melons, papaya, prunes, and pineapple.
Cow’s milk and cream (Don't use if your Cyrex Array 4 or other senstivitiy testing shows your body is making antibodies against dairy):
use sparingly in recipes, coffee, and tea.
Cottage cheese, yogurt, and kefir (Don't use if your Cyrex Array 4 or other senstivitiy testing shows your body is making antibodies against dairy):
use sparingly in recipes or as a topping.
Sweeteners:
natural stevia (I recommend Stevita brand)
chocolate (choose dark chocolate that’s at least 70 percent or more cocoa). I personally use Lindt 70% as all the other versions contain dairy.
Wine:
one glass a day if you so choose, preferably red.
Here’s a sample shopping list:
- Shredded Coconut
- Kale
- Almonds
- Walnuts
- Olive Oil
- Coconut Oil
- Grass Fed Beef
- Free Range Eggs
- Avocado
- Free Range Turkey
- Free Range Chicken
- Mixed Greens
- Spinach
- Broccoli
- Wild Salmon
- Berries (in moderation)
- Onions
- Garlic
- Bell Pepper
- Black Pepper
- Goat’s Cheese
A great way to learn how to make meals with your new healthy lifestyle food list is found at Worlds' Healthiest Foods. There you can use the recipe assitant to include or exclude foods you can eat and you will be given chef designed healthy meal recipes. As a bonus the recipes listed take only around 30 minutes for preparation and cooking. Here is a quick guide to the way to use the recipe assistant on the George Mateljan Foundation website.
If you would like some help with your health and want to embark on this journey to healthy living, give me a call at 586-731-8840.
For more details about the natural approach I take with my patients, take a look a the book I wrote entitled: Reclaim Your Life; Your Guide To Revealing Your Body's Life-Changing Secrets For Renewed Health. It is available in my office or at Amazon and many other book outlets. If you found value in this article, please use the social sharing icons at the top of this post and please share with those you know who are still suffering with chronic health challenges, despite receiving medical management. Help me reach more people so they may regain their zest for living! Thank you!
ALL THE BEST – DR. KARL R.O.S. JOHNSON, DC – DIGGING DEEPER TO FIND SOLUTIONS
Sources:
http://www.drperlmutter.com/eat/foods-that-contain-gluten/
http://www.drperlmutter.com/eat/list-of-gluten-free-foods/
http://www.whfoods.com/recipestoc.php
http://www.whfoods.com/index.php
