The Gluten-Free Diet Cheat-Sheet: How to Go G-Free

How to Begin a Gluten-Free Diet

Foods to avoid:

Gluten is the elastic protein found in wheat, rye, barley, durum, einkorn, graham, semolina, bulgur wheat, spelt, farro, kamut, and triticale. Commercial oats also contain gluten due to cross contamination in processing (see more on gluten-free oats below).

Recipes that use flour (bleached white flour, whole wheat flour, cracked wheat, barley, semolina, durum, spelt, farro, kamut, triticale) or vital wheat gluten are not gluten-free.

Semolina, durum, spelt and whole wheat pasta, including cous cous and ramen noodles, are not gluten-free.

Beer, ale and lager are not gluten-free. Brats, meats and sausage cooked in beer are not gluten-free.

Malt vinegar, malt flavorings and barley malt are not gluten-free.

Recipes calling for breadcrumbs, breaded coatings, fried onion rings, flour dredging, bread and flat bread, croutons, bagels, croissants, flour tortillas, pizza crust, graham crackers, granola, cereal, wheat germ, wheat berries, cookie crumbs, pie crust pastry, crackers, pretzels, toast, flour tortillas, sandwich wraps and lavash, or pita bread are not gluten-free.

The vegan protein sub seitan (made with vital wheat gluten) is not gluten-free; and some tempeh is not gluten-free (you must check). Flavored tofu may or may not be gluten-free due to seasoning. Injera bread (traditionally made from teff flour) and Asian rice wraps may be gluten-free, but are not necessarily gluten-free (check labels, always).

Barley enzymes used in malt, natural flavors, and to process some non-dairy beverages, chocolate chips, coffee, teas, and dessert syrups (and even some brown rice syrups) are not gluten-free. Always check.

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