Gluten Free Basics: Food Types to Enjoy and to Avoid

Going gluten free means watching out for wheat, barely, and rye in our foods (and drinks), but let’s look at some basic types of foods that are gluten free in their natural form:

  • Fruits
  • Vegetables
  • Potatoes
  • Rice
  • Beans
  • Meat
  • Milk
  • Yogurt
  • Butter

The key here is “in their natural form.” Going to the butcher shop and selecting a steak, that is naturally gluten free. Going to the Whole Foods counter and asking for the steak tips in teriyaki marinade, that is not natural or gluten free. Steak doesn’t naturally come marinaded (at least not in this world), and the marinade here most likely contains soy sauce (more on this in a minute). Foods that are left in their original form, from nature, are usually safe to eat. So dried beans in a bag are probably okay, but beans in a can will contain other ingredients may not be safe.

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Gluten Free Basics: Cross Contamination

You have some idea about what it is that you need to watch out for to eat gluten free food. But it isn’t safe just yet. PUT DOWN THE FRENCH FRY. I know, I know. I get how hard it is to resist, but let me explain.

Making sure the food is gluten free is a two part equation:

Gluten Free Ingredients + No Cross Contamination = Safe To Consume 

Gluten free ingredients:  WHAT is in your food/ drink?

Cross Contamination: HOW is it made?

Cross contamination is just what it sounds like, crucifixes infect eachother. No, kidding (I am not a heretic, please don’t be offended). But the idea behind one thing “infecting” another is legitimate. For example, let’s say someone made a sandwich for themselves and now they are making your gluten free sandwich. They pull out your gluten free bread, place it on the cutting board, dip the knife into the mayo, add a little mustard, slice the cheese, toss on some lettuce, and add turkey. Everything they used was gluten free so what’s the deal? Let’s break down the process a little more:

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Gluten Free Basics: Avoid Wheat, Barley, Rye, and Malt

Like most things in life, we learn more from what we don’t want than what we do. This same rule applies to everything you will eat, drink, put on that face, and in that beautiful mess of hair on your head. Think I am kidding? Do you want to spend 5 hours throwing-up in your wedding dress? I didn’t think so (that story will come in a later post). 

Knowing what is safe for you to consume, is all about knowing what to avoid. This means you are going to become an expert label-reader. Even if you already read labels, this becomes a gargantuan task. If you have never looked at a label in your life, let’s just say I cried a few times in the grocery store upon first being diagnosed. Because it can be so frustrating and time consuming. Just start small, and manageable. And do not beat yourself up for making a mistake here and there. 

I was a healthy eater, but didn’t pay too much attention to labels. Now, I read it thoroughly, and not just for gluten. It has taught me to watch out for other things that I want to control: is the MSG in that worth it? that has how much fat? huh I didn’t realize that this had such little sugar? 

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