helpful hints GLUTEN-FREE GOING GLUTEN-FREE RESOURCES LIVING Always read the label. It’s very important to read every label every time. Recipes, GLUTEN-FREE distributors or ingredient sources can change. If in doubt, go without. Don’t eat a food if there is no ingredient list or if you are not sure whether the ingredients are gluten-free. If you’re Celiac Awareness Campaign unsure of the ingredients, call the food manufacturer for more information. www.celiac.nih.gov Wheat-free does not mean gluten-free. “The word “wheat” listed in the ingredients Gluten Intolerance Group indicates the presence of wheat but does not mean there are not other gluten-containing www.gluten.org

grains such as barley, rye, spelt, kamut, or triticale. Look for the word “gluten-free” on the Beyond Celiac package to be safe. www.beyondceliac.org

Inform your waiter about your condition prior to ordering Celiac Support Association Be careful when eating out. www.csaceliacs.org and consuming your meal. Even though a dish might not contain gluten ingredients, cross- contamination in the kitchen is possible. You may choose to give your waiter a Chef Allergen North American Society for Pediatric Gastroenterology Card from www.foodallergy.org. Hepatology and Nutrition www.gikids.org Avoid cross-contamination “Living Gluten-Free for Dummies” by Danna Korn • Avoid buying products from bulk bins. • Use separate cutting board, colander, and flour shifter and prepare foods in an area away “The Gluten-Free Gourmet” by Bette Hagman from gluten-containing ingredients. Keep a second toaster or use a toaster oven with a “Gluten-Free Diet: A Comprehensive Resource Guide” by Shelley Case removable rack that can be washed. • Buy separate containers of shared condiments like nut butter, jams, and butter. • Wipe down the kitchen counter before and after preparing meals. Even just a crumb can cause negative reactions.

Revised April 2017 what NUTRIENT DEFICIENCIES is gluten? GLUTEN Individuals following a strict gluten-free diet may be susceptible to low intakes of vitamins and minerals due to poor digestion, reliance on non-enriched processed foods and low intake of Gluten is a mixture of proteins found in wheat, barley and rye as well as hybrids of these FOODS TO AVOID nutrient-dense foods. It may be necessary to take a dietary supplement, in addition to your regular grains such as spelt, triticale or kamut. Oats are inherently gluten-free, but are frequently • Ale • Fu • Panko diet, in order to meet your needs. Before taking any supplements, check with your doctor to make contaminated with wheat during growing or processing unless labeled gluten-free. sure they are necessary, gluten-free, and do not interact with any medications you may be taking. • Atta • Graham Flour • Rye • Barley • Hydrolyzed Wheat Protein • Self-rising Flour • Beer • Kamut • Seitan • Brewer’s Yeast • Lager • Semolina GLUTEN-FREE SOURCES • Bromated Flour • Malt • Spelt Folate/Folic Vitamin B1 Vitamin B2 Niacin Vitamin B6 • Bulgur • Malt Extract • Triticale Acid (Thiamin) (Riboflavin) (Pyrodoxine) whoshould follow a gluten-free diet? • Couscous • Malt Syrup • Wheat Orange Juice Pork Dairy Foods Peanut Butter Potato • Cracked Wheat • Malt Flavoring • Wheat Bran Spinach Peas Lean Meats Beef Banana Your physician can order appropriate testing to determine if you have celiac disease, a wheat • Dinkel (Spelt) • Malt Vinegar • Wheat Flour Romaine Lettuce brown Rice Eggs Poultry Beef allergy or would benefit from going gluten-free due to non-celiac gluten sensitivity. • Durum • Malted Milk • Wheat Germ Broccoli Quinoa Spinach Fish Nuts • Einkorn • Matzoh • Wheat Starch Peanuts Gluten-Free Kale Avocado Beans - an autoimmune disorder that damages the small intestine when gluten is celiac disease Avocado Fortified Cereals Foritfied Grains Pork consumed. The disease can cause long-lasting complications since damage may keep your • Emmer • Matzoh Meal • White Flour body from getting all the nutrients it needs. Some people may experience lactose intolerance • Farina • Modified Wheat Starch Gluten-Free Chicken during early stages until their gut lining has healed. • Farro or Faro • Oats/Oatmeal Fortified Cereals Fish Vitamin B12 Iron Calcium Vitamin D Fiber wheat allergy - an immunologic reaction to wheat without long-term damage to the small intestine. Symptoms can include itchy eyes or a hard time breathing. Dairy Foods Beans Dairy Foods Dairy Foods Brown Rice HIDDEN SOURCES OF Meat Kale Fish with Bones Beef Quinoa - may also be referred to as gluten “sensitivity or Non-celiac gluten sensitivity Salmon Spinach Leafy Greens Egg Yolks Gluten Free Oats intolerance” after a person ingests gluten. Symptoms can vary widely or mimic those related to Poultry Beef Enriched Foods Salmon Fruits celiac disease, yet does not cause long-term damage to the small intestine. Diagnosis is made Eggs Pork Tuna Veggies by first ruling out celiac disease or a wheat allergy, and then following an elimination diet. GLUTEN Seafood Herring • Bouillon Cubes • Broth • Breading and Coating Mixes • Brown Rice Syrup • Candy • Cereal Products GLUTEN-FREE • Communion Wafers • Cosmetics • Cream • Croutons • Flavored Instant Coffee • Flour GRAINS AND STARCHES • Gravies • Herbal Supplements • Hot Dogs • Ice Cream • Imitation Bacon • Imitation Seafood (Surimi) • Arrowroot starch • Gluten-Free Millet • Sago • Laxatives • Lotions • Over-the-Counter Medications • Bean flours • Montina flour • Sorghum flour • Non-Dairy Creamers • Marinades • Mouthwash

• Buckwheat groats • Nut flours: almond, hazelnut, pecan • Soy flour • Nutritional Supplements • Pastas • Playdough • Prescription Drugs • Processed Deli Meats • Rice Mixes • Corn • Gluten-free oats • Sweet potato flour • Rice Paper • Rice and Soy Beverages • Root Beer • Cornstarch • Potato flour and starch • Tapioca (cassava, manioc) • Salad Dressing • Sauces • Sausage • Cornmeal • Quinoa grains and flour • Teff • Seasoning Mixes • Self-basting Poultry • Soup Bases • Flax seeds or Flax seed meal • Rice: brown, wild, white • Yucca • Soy Sauce • Stuffing, Dressing • Thickeners • Mesquite flour • Rice bran and rice polish • Toothpaste • Vegetables in Sauce • Vitamin and Mineral Supplements