Free Gluten Free: The Complete Guide With 50+ Recipes: Gluten Free For Beginners (Gluten, Gluten Free, Gluten Free Cookbook, Gluten Free Recipe, Gluten Free Diet, Clean Eating, Gluten Free Paleo) by Steve Rowland Page A
Authors: Steve Rowland
croissants
Brownies, pie crusts, cookies and cakes
Crackers, including graham crackers, Goldfish® and pretzels
Cereals like rice puffs and corn flakes made with malt flavoring or extract
Granola, if made with regular, not gluten-free, oats
Flour tortillas
Breakfast foods, like biscuits, crepes, French toast, waffles and pancakes
Coating and breading mixes
Gravies and sauces, if they use wheat flour to thicken the product, as well as cream sauces and soy sauce
Croutons, dressings and stuffing
Any other food that includes “wheat flour”
It is important to point out that this not an exhaustive list and that it is absolutely essential you thoroughly check a products ingredients list.
How Widespread is Gluten in the Average Person’s Diet?
The average person’s daily diet contains between 10 and 40 grams of gluten. This includes gluten found in whole wheat bread and pasta.
Avoiding High-Gluten Foods
Gluten causes problems for people with Celiac disease, as well as for people who have a milder intolerance for gluten. Gluten intolerance has the potential to lead to Chrohn’s disease and rheumatoid arthritis. It can cause other symptoms, including headaches, skin rashes and irritable bowel syndrome. Avoiding foods that contain gluten will help alleviate most symptoms.
Giving up gluten is not easy. Wheat is the flour most often used for commercial cereals, baked goods and pastas. Staying away from it may seem overwhelming and challenging, at first. There are many gluten-free products available today, as bakeries and food manufacturers respond to the increase in demand. Another important idea here – Gluten free junk food is still junk food. For example a gluten free chocolate muffin is still unhealthy, plenty of people assume the gluten free label means the product must be healthy. This is not true!
What Food Groups to Delete from Your Diet
Grains
You must avoid some grains, so that you do not experience gluten reactions. This includes all of these foods:
Bread, pasta, muffins, cereals, cookies, bagels, gravies, cakes, bread crumbs, croutons, rolls, biscuits, pita bread, noodles, batter-fried foods, ice cream cones, wheat tortillas, wheat germ, bran, pancake mixes, dumplings, pies, pancake mixes, rye and pumpernickel bread, vermicelli, cornbread, buns, doughnuts, spaghetti, pretzels, pastries and waffles.
You can eat these products if they are labeled as gluten-free. Many grocery stores carry gluten-free versions of the foods above. You should leave many of these foods out of a diet simply because they are junk food.
Processed Meats
Physicians who deal with patients who have Celiac disease recommend eliminating processed meats from your diet, even if you are not highly symptomatic. Processed meats to avoid include pate, salami, pepperoni, bologna, sausages, hot dogs, liverwurst and cold cuts. Various grains with gluten may be used when they are made.
Alcoholic Beverages
A good gluten-free diet will include the elimination of alcoholic drinks, like light beer, ale and beer. You should also avoid hard liquors that are made with grains containing gluten. If you have been diagnosed with intolerance to gluten, you should proceed with caution to determine the level of your tolerance for alcoholic drinks. These include whiskey, some vodkas and most gin. There is a plethora of further benefits to cutting toxic Alcohol from your diet, but there is plenty of information out there regarding that! To see a great list of gluten free alcoholic brands click here .
Seasonings and Condiments
Many seasonings and condiments do contain gluten and can cause issues for you if you are intolerant to gluten. Unless the labels say gluten-free, eliminate MSG, Worcestershire sauce, soy sauce, barley malt, bouillon, malt products, modified food starch and any gravy or salad dressings that are thickened with flour that is wheat or otherwise gluten-based.
Sweets
This may be one
Brownies, pie crusts, cookies and cakes
Crackers, including graham crackers, Goldfish® and pretzels
Cereals like rice puffs and corn flakes made with malt flavoring or extract
Granola, if made with regular, not gluten-free, oats
Flour tortillas
Breakfast foods, like biscuits, crepes, French toast, waffles and pancakes
Coating and breading mixes
Gravies and sauces, if they use wheat flour to thicken the product, as well as cream sauces and soy sauce
Croutons, dressings and stuffing
Any other food that includes “wheat flour”
It is important to point out that this not an exhaustive list and that it is absolutely essential you thoroughly check a products ingredients list.
How Widespread is Gluten in the Average Person’s Diet?
The average person’s daily diet contains between 10 and 40 grams of gluten. This includes gluten found in whole wheat bread and pasta.
Avoiding High-Gluten Foods
Gluten causes problems for people with Celiac disease, as well as for people who have a milder intolerance for gluten. Gluten intolerance has the potential to lead to Chrohn’s disease and rheumatoid arthritis. It can cause other symptoms, including headaches, skin rashes and irritable bowel syndrome. Avoiding foods that contain gluten will help alleviate most symptoms.
Giving up gluten is not easy. Wheat is the flour most often used for commercial cereals, baked goods and pastas. Staying away from it may seem overwhelming and challenging, at first. There are many gluten-free products available today, as bakeries and food manufacturers respond to the increase in demand. Another important idea here – Gluten free junk food is still junk food. For example a gluten free chocolate muffin is still unhealthy, plenty of people assume the gluten free label means the product must be healthy. This is not true!
What Food Groups to Delete from Your Diet
Grains
You must avoid some grains, so that you do not experience gluten reactions. This includes all of these foods:
Bread, pasta, muffins, cereals, cookies, bagels, gravies, cakes, bread crumbs, croutons, rolls, biscuits, pita bread, noodles, batter-fried foods, ice cream cones, wheat tortillas, wheat germ, bran, pancake mixes, dumplings, pies, pancake mixes, rye and pumpernickel bread, vermicelli, cornbread, buns, doughnuts, spaghetti, pretzels, pastries and waffles.
You can eat these products if they are labeled as gluten-free. Many grocery stores carry gluten-free versions of the foods above. You should leave many of these foods out of a diet simply because they are junk food.
Processed Meats
Physicians who deal with patients who have Celiac disease recommend eliminating processed meats from your diet, even if you are not highly symptomatic. Processed meats to avoid include pate, salami, pepperoni, bologna, sausages, hot dogs, liverwurst and cold cuts. Various grains with gluten may be used when they are made.
Alcoholic Beverages
A good gluten-free diet will include the elimination of alcoholic drinks, like light beer, ale and beer. You should also avoid hard liquors that are made with grains containing gluten. If you have been diagnosed with intolerance to gluten, you should proceed with caution to determine the level of your tolerance for alcoholic drinks. These include whiskey, some vodkas and most gin. There is a plethora of further benefits to cutting toxic Alcohol from your diet, but there is plenty of information out there regarding that! To see a great list of gluten free alcoholic brands click here .
Seasonings and Condiments
Many seasonings and condiments do contain gluten and can cause issues for you if you are intolerant to gluten. Unless the labels say gluten-free, eliminate MSG, Worcestershire sauce, soy sauce, barley malt, bouillon, malt products, modified food starch and any gravy or salad dressings that are thickened with flour that is wheat or otherwise gluten-based.
Sweets
This may be one
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