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Celiac Disease Resource Guide for a Gluten-Free Diet a Family Resource from the Celiac Disease Program

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Celiac Disease Resource Guide for a Gluten-Free Diet a Family Resource from the Celiac Disease Program Celiac Disease Resource Guide for a Gluten-Free Diet A family resource from the Celiac Disease Program celiacdisease.stanfordchildrens.org What Is a Gluten-Free How Do I Diet? Get Started? A gluten-free diet is a diet that completely Your first instinct may be to stop at the excludes the protein gluten. Gluten is grocery store on your way home from made up of gliadin and glutelin which is the doctor’s office and search for all the found in grains including wheat, barley, gluten-free products you can find. While and rye. Gluten is found in any food or this initial fear may feel a bit overwhelming product made from these grains. These but the good news is you most likely gluten-containing grains are also frequently already have some gluten-free foods in used as fillers and flavoring agents and your pantry. are added to many processed foods, so it is critical to read the ingredient list on all food labels. Manufacturers often Use this guide to select appropriate meals change the ingredients in processed and snacks. Prepare your own gluten-free foods, so be sure to check the ingredient foods and stock your pantry. Many of your list every time you purchase a product. favorite brands may already be gluten-free. The FDA announced on August 2, 2013, that if a product bears the label “gluten-free,” the food must contain less than 20 ppm gluten, as well as meet other criteria. *The rule also applies to products labeled “no gluten,” “free of gluten,” and “without gluten.” The labeling of food products as “gluten- free” is a voluntary action for manufacturers. Be sure to always look for the certified “gluten-free” label on products before purchasing. Notes: * Important – Read ingredient labels before purchasing gluten-free products. 2 | Celiac Disease Resource Guide for a Gluten-Free Diet celiacdisease.stanfordchildrens.org | 3 Which Foods Contain Gluten? Gluten is found in wheat, rye, barley, and triticale grains. Gluten is also found in things made from these grains, like bran, bulgur, couscous, einkorn, durum, faro, Foods and farina, graham flour, matzo flour, kamut, semolina, and spelt. These grains are found in a variety of foods, including cakes, breads, pasta, and cereals. Additives That Gluten-Containing Foods and Ingredients to Avoid: Wheat Barley Atta Kamut Ale Malt Bulgur Matzo, matzo meal Barley Malt extract/ (flakes, flour, pearl) malt syrup Contain Gluten Couscous Modified wheat starch Beer Malt flavoring Dinkel (spelt) Seitan Brewer’s yeast1 Malt vinegar Complying with a gluten-free diet can be challenging. Durum Semolina If a product contains the symbol at left, then that Lager Malted milk Spelt product is gluten-free. Einkorn (farro, faro, dinkel) Emmer Tabouleh Grains containing gluten are often added to processed foods, Rye so it’s important to carefully read the food labels to check for Farina Triticale Rye bread Rye flour sources of gluten. Manufacturers often change the ingredients Farro or faro (spelt) Wheat Bran in processed foods, so you need to be sure to check each food every time you buy it. Graham flour Wheat flour Oats2 Hydrolyzed Wheat germ wheat protein Oatmeal Oat flour As you learn to spot gluten on food labels, be sure to remember that wheat-free does not mean gluten-free. If you’re not sure Wheat starch Oat bran Oats whether a food has any gluten, it’s best not to eat it. Notes: 1 Brewer’s Yeast contains barley; however, other baking yeasts are gluten-free. 2 Unless oats are labeled “certified gluten-free oats.” 4 | Celiac Disease Resource Guide for a Gluten-Free Diet celiacdisease.stanfordchildrens.org | 5 After your child’s diagnosis of celiac disease and on your first trip to the grocery store, think about shopping the perimeter of the store. This is where At the you will find naturally gluten-free foods. Start with the fresh produce section Grocery Store and stock up on nutrient-rich, low-fat, low-sodium fruits and vegetables. Next, visit the fresh meat, poultry, and seafood As the demand for gluten-free products increases, section. Again, these are naturally gluten-free. many grocery stores now stock more products Think about making a fresh turkey breast or lean that are specifically gluten-free. Look in the Asian roast for dinner and then using the leftovers as a section for rice noodles and crackers. Check filling for a corn tortilla for lunch. Use caution when out the “organic” or “health food” section for choosing luncheon meat and other processed meats. gluten-free pastas, flours, and baking products. Within the inner aisles The processed meats may contain gluten as fillers or flavor enhancers, so read the label carefully. of the grocery store, Specialty health food stores typically have gluten-free foods in a designated section and in the frozen foods After the meat section, you can visit the egg and look for: section of the store, offering shoppers many foods dairy section. These products are, for the most part, • Corn tortillas such as gluten-free bagels, bread, and pizza dough gluten-free. Calcium-rich desserts and snacks like ice to defrost and bake at home. • Plain or brown rice, quinoa, millet cream, yogurt, and pudding may be good choices for a gluten-free diet, but always thoroughly check the Some frozen food sections also have gluten-free • Dried beans and legumes list of ingredients. frozen meals as a convenient option. • Fresh spices and herbs If your child has lactose intolerance, try lactose- • Peanut or nut butters free milk, yogurt, and hard cheese as these are usually well tolerated in those patients. Lactaid • Cooking oils (canola and olive oils tablets can also be taken with dairy products. are low in saturated fats and contain healthy monosaturated fat) 6 | Celiac Disease Resource Guide for a Gluten-Free Diet celiacdisease.stanfordchildrens.org | 7 CHIPS CHIPS Produce Meat, Fish, Dairy Snacks CondimentsCEREAL CEREALCEREAL CerealsCEREAL CHIPS S S Poultry P P & Grains • All fresh fruits • Fresh beef • Unflavored milk • Potato chips • Jam and jellies, • Cream of rice CEREAL (caution: flavoredCEREAL chips) marmalade CEREAL CEREAL • All fresh vegetables • Fresh pork • Cream • Grits S P • Corn chips • Honey • Tofu • Fresh poultry • Aged cheese (caution: • Puffed rice • Popcorn • Peanut or nut butters • White or sweet potato (caution: self-basting) processed cheese) • Plain or brown rice, • Rice crackers,CEREAL rice cakes • Corn or potato starch Quinoa, millet • Corn • Fresh fish or seafood • Most yogurts • Plain nuts, seeds • Corn and maple syrup • Corn tacos or tortillas • Edamame • Eggs • Butter, margarine • Cream cheese (fat-free • Jello • Molasses • Chex cereals products may not be GF) • Pudding • Brown, white and • Cottage cheese confectioner’s sugar • Spices and herbs • Sour cream • Salt, pepper Packaged • Relish, pickles, olives Beverage Fats Frozen CHIPS & Canned & Oils Foods Foods • Ketchup, mustard • Distilled vinegars • 100% fruit juice • Vegetable, canola • Plain fruits • Plain fruits • Most salad dressing and olive oil and vegetables CEREAL CEREAL and vegetables • Coffee, tea, cocoa (read label for gluten S • MostP ice cream • All canned meats (read presence) • Nut milks (almond, • Shortening and sherbet label for gluten presence) cashew, coconut, pistachio) • Gluten-free breads, • Dried beans, lentils, peas • Soft drinks bagels, English muffins CEREAL • Most baked beans • Swiss Miss hot cocoa • Gluten-free frozen waffles 8 | Celiac Disease Resource Guide for a Gluten-Free Diet celiacdisease.stanfordchildrens.org | 9 CHIPS Gluten-Free CEREAL CEREAL Breakfast S P • RiceCEREAL Chex or Corn Chex or other • Grits with butter and salt Meal Ideas gluten-free cereal with milk, nut milks, • Cottage cheese and fruit fresh fruit • Gluten-free pancakes (gluten-free • Corn tortillas, warmed with brands include Arrowhead Mills, Bob’s scrambled eggs, chopped tomato, Red Mill, Gluten-free Essentials, and melted cheese Gluten-free Pantry, Kinniknnick, Sylvan, • Cream of rice cereal with and Vans) with butter and syrup chopped almonds and milk • Gluten-free yogurt layered with berries • Gluten-free waffles with • Hard-boiled eggs mixed with mayonnaise, butter and syrup served on toasted corn tortillas • Omelet with onions, peppers, and • Gluten-free oatmeal with fruit tomatoes, with two soft corn tortillas 10 | Celiac Disease Resource Guide for a Gluten-Free Diet celiacdisease.stanfordchildrens.org | 11 CHIPS CHIPS CEREAL CEREAL CEREAL CEREAL S S P P Lunch CEREAL Dinner CEREAL • Sliced turkey with lettuce, tomato, and • Gluten-free ham on gluten-free toast • Grilled portabella mushroom marinated • Salmon baked with mustard, and honey, mayonnaise on warmed corn tortillas or warmed corn tortillas with mustard in garlic and oil, served with mixed served with brown rice and steamed with baby carrots and coleslaw green salad green beans • Grilled sliced chicken over mixed • Cottage cheese with mixed fruit • Peanut or nut butters and jelly • Hard-boiled egg, sliced, with steamed greens, with red peppers, sliced • Grilled chicken cutlet marinated in garlic, on rice cakes green beans, baby spinach, sliced tomatoes, broccoli florets, and oil, and lemon, served over chopped • Grilled cheese made with gluten-free cucumber, sliced tomato, and chickpeas chickpeas, served with oil and vinegar romaine lettuce, with gluten-free Caesar bread served with roasted veggies with oil and vinegar or gluten-free or gluten-free salad dressing salad dressing dressing, parmesan cheese, and gluten- • Turkey roll-up with cream cheese and • Toasted gluten-free bread or warmed free rice crackers asparagus
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