For those just getting started on a gluten free diet, the task can be very daunting. Identifying what to and what not to avoid is where most people get stuck or frustrated. Below we have put together a video and a list of some of the most common foods that will get you into trouble while following a gluten free diet…
1. Grains
As part of the gluten free “Golden Rule”, grains should be avoided to prevent reactions to gluten. The most common items are bread, pasta, cereals, muffins, bagels, cookies, and cakes. But there are many more food items on this short list that commonly contain grains – gravies, croutons, bread crumbs, biscuits, rolls, pita, batter-fried foods, noodles, tortillas, ice cream cones, bran, wheat germ, dumplings, pancake mixes, pies, pumpernickel and rye breads, cornbread, vermicelli, doughnuts, buns, pretzels, spaghetti, waffles and pastries. Many companies have started making gluten free versions of these products. Problem is – they are not TRUE gluten free. Other grains like corn and rice are commonly used as alternative safe substitutes despite the research showing their detriment. For more on this, you can view our comprehensive page on food terms to avoid while eating a gluten free diet.
2. Condiments and Seasonings
Many common condiments and seasonings contain gluten and cause problems for those who are gluten-intolerant. The following foods should be eliminated from the diet unless they plainly state on the label that they are gluten-free: Worcestershire sauce, MSG, modified food starch, malt products, bouillon, barley malt, and soy sauce. Also be aware that many gravies and salad dressings are thickened with gluten containing flours and grains.
3. Alcoholic Beverages
Most forms of alcohol are made from grains. At the top of the list are beer and malted beverages like wine coolers. It’s recommended that you proceed cautiously with any of the grain based alcohols such as whiskey, certain vodkas, and gin. Many claim that these are OK because they are distilled, but clinically, patients continue to have reactions to grain based alcoholic beverages. Additionally, alcohol slows the healing process and can contribute to other health problems. If you are going gluten free because you are sick, drinking alcohol will not serve as beneficial to aiding in your recovery.
4. Processed Meats
Processed meat products are unhealthy. They most commonly contains high levels of cancer causing preservatives. There is some question as to whether meats coming from grain fed animals create problems with gluten intolerant individuals. Processed meats including cold cuts, liverwurst, hot dogs, sausages, bologna, pepperoni, salami and pate are high in gluten because various grains are used in their manufacture.
5. Sweets and Treats
Being on a gluten-free diet includes eliminating sweets and treats that may be made with flours and other substances containing gluten. Foods to avoid include all products made with malt, all chocolate and chocolate candy containing malt, ice cream, candies containing cereal extract, sherbets, commercial cake frosting, and root beer. Check labels, read the ingredients.
6. Miscellaneous
Many items that people get gluten exposure from are less obvious. Pet food, make -up, shampoos, and skin lotions are some common examples. For more comprehensive information on hidden gluten and cross contamination, we recommend reading and watching this <<<
Beware of Cross Contamination
During product manufacturing, a variety of gluten-free products come into contact with products such as grains containing gluten. This is where cross-contamination may occur. This is common in factories that process both regular and gluten-free products and use the same machines for both. The other place cross-contamination can occur is in the kitchen. It occurs most commonly when preparing meals and sharing the same kitchen tools and surfaces.
A recent study found that more than 40% of processed foods labeled gluten free still had enough gluten to cause damage to those with intolerance issues. Use extreme care and have a back up cutting board that is only used for preparing gluten-free items to avoid cross-contamination. On that same note, use extreme caution if eating out. Many restaurants will not have measures in place to prevent the cross contamination of the food they are serving you.
Thanks, I haven’t been dizzy in the kitchen or anywhere else for a week or so!
I have severe reactions to gluten. If I get even the tiniest bit, I have horrible aura migraines where I lose my site for a few minutes and vertigo, as well as severe stomach stabbing, cramps and discomfort. I never have vertigo or those type of migraines unless I accidently ingest gluten. I had only had severe and painful migraines before I removed gluten, but once I removed gluten, any type of accidents after removing it now causes the vertigo and aura migraine attacks. I originally removed it because of bloating, skin rashes and migraines, and now am so thankful because I did not realize what it was doing to my body. Luckily, 2 years after removing it from my diet, I am in excellent health…
I have a vocal cord disorder called spasmodic dysphonia essential tremor that originates in the basal ganglia of the brain. There is no known cure for it and doctors don’t know what causes it. I have been wondering if going gluten free could help it? I have actually been doing it (gluten free)for a few months but no luck yet. How long does it take to reverse nerve damage?
It can take two to three years for nerve damage to recover fully.
Folks why wait for money, or tests, just go on strict diet of vegan and fish & you will notice changes, yes the body system will correct itself, the body was created to behave, remember the whole body is made up of cells; that have a MEMORY, and once those cells are given the benefit of proper natural nutrients whoola memory will do the rest. It’s been proven time & again by many so why waste time, jump on the Vegan & Fish diet if you are serious. Yes it’s not an easy diet to change to, but the benefits are bountiful.Once you notice and will notice huge difference then have your nervous system checked by a Holistic Chiropractor Dr.
Dear Dr Osborne, did the studies show if Hepatic Cavernous Hemangeomas are linked to Gluten please.
I have 3.
I suspect they are linked to Gluten. However both my Liver Surgeons and other Doctors do not agree.
I have refused surgery at this stage as it is dangerous as they are vascular in nature.
One is approximately 14 centimetres in diameter, causing a lot of internal pressure. I am on my own ‘Food Journey’ shrinking them through ‘food choices’.
I have been told numerous times that it is not possible to shrink them… I would love to succeed :))
You and I did briefly correspond a couple of years a go through email.
May I please organise a consultation through skype?
Thank you
Mandy
Hi Mandy,
Please call my office at 281-240-2229. Ask for Debbie to organize a consult.
All the best,
Dr. O
Great information and as you mention that drinking alcohol is not a good idea, you haven’t mentioned wine, specifically white wine. Is it harmful to have a glass of Chardonnary an issue with a gluten-free diet?
No. Wine by itself does not contain gluten.
I live in Australia, and have been ‘gluten free’ for several years now, but because of this site (thanks Dr Osborne) I am moving over to grain-free as well as minimal dairy (organic/gluten free yogurt in minimal amounts) and also avoiding sugar. I have found a g-f seed bread, which I eat infrequently (? 2-3 weekly) I am still fluctuating between having the g-f cake and coffee with friends and wanting something sweet at home, but I am getting to where I want to be. I think I could class my dietary habits as ‘Paleo’ now and am preparing whole foods/vegetables, organic (where possible) meat/chicken, and my many symptoms are decreasing in severity….fibromyalgia, peripheral neuropathy, u-active thyroid, psoriasis, high cholesterol, etc. It’s worth it to make a lifestyle change! I am looking forward to very healthy senior years.
Is brown rice protein powder ok, like sun warrior or garden of life? These are gf, but the post warns against even rice consumption… However, are these powders ok
Betty,
I don’t recommend rice in any form for those on a gluten free diet.
Hi Dr. Osborne,
I have been recently learning about herbs to facilitate healing, and have been making my own tinctures. Could the small amount of alcohol(vodka) in the tinctures,still cause problems if I am going gluten free? I could get the more expensive vodka made with potatoes.
Thanks for your thoughts there. Have appreciated your site very much.
Judy
Hi Judy,
Although most experts would have you consume distilled alcohols without fear of gluten, I find that many patients have problems with grain based alcohols. I would recommend looking to potato or grape based vodkas.
All the best,
Dr. O
Dr. Osborn what are your thoughts on eating beans. I guess these are gluten free. Are they ok to eat as I have cut out the grains or do beans cause the same kind of gut damage. Love to know your thoughts.