Gluten Free Guide from a Functional Medicine Dietitian

A gluten-free diet excludes any foods that contain gluten, a protein found in wheat, rye, barley, and triticale. It is recommended to follow a gluten-free diet if you have:

• Celiac Disease – A disease where gluten triggers damage to the small intestine and limits nutrient absorption
• Wheat Allergy – A condition where the immune system reacts to wheat with reactions such as hives, rash, and anaphylaxis
• Non-Celiac Gluten Sensitivity – A condition where the body experiences similar symptoms to Celiac disease without causing long-term damage

Use my guide below to help you find gluten-free brands, and read on to learn what to be mindful of when eliminating gluten.

Suggested Gluten-Free Brands

Naturally Gluten-Free Options

Additionally, there are some good tips to replace common gluten foods with natural gluten-free options. It is also recommended to eat a diet that limits processed foods. Some naturally found gluten-free grain options can also help replace some common favorites.

• Gluten-Free Grains
  • Rice
  • Millet
  • Oats (Make sure you get the certified gluten-free options as these are often cross-contaminated)
  • Buckwheat
  • Quinoa

Common Mistakes While Following a Gluten-Free Diet

Some common concerns while following a gluten-free diet include insufficient nutrients and overeating processed foods. While following a gluten-free diet, you may lose out on some whole grains, fiber, vitamins, and minerals.

In particular, whole grains can be important for people who are at risk for heart disease, diabetes, and high cholesterol. Also, a gluten-free diet can put you at an increased risk for a deficiency in B vitamins, iron, and magnesium. To follow a gluten-free diet, it is important to look for fiber, B vitamins, iron, and magnesium through food sources such as spinach.

It is important to limit processed foods while following a gluten-free diet. Some gluten-free alternatives are loaded with alternative sweeteners that can cause other concerns later.

It is also important to learn to read nutrition labels. In the ingredients list, look for wheat, barley, rye, malt, and brewer’s yeast. Wheat is a top allergen, so it will be listed on the label if the product contains it. This helps identify products that contain gluten.

Don’t forget to check condiments. Common condiments that contain gluten and good replacements include:

• Soy Sauce —-> Look for gluten-free Tamari sauce or try Coconut aminos
• BBQ sauce —-> May contain wheat or malt; Look for gluten options like Primal Kitchen brand BBQ sauce
• Teriyaki Sauce —-> May contain soy sauce which often has wheat and soy; try Kikkoman Gluten-Free Teriyaki Sauce, or Primal Kitchen Teriyaki Sauce
• Salad Dressings —-> Could contain flour, soy sauce, or malt vinegar; Look for gluten-free options such as Primal Kitchen and Annie’s
• Malt Vinegar —-> Contains barley; try Supreme Gluten Free Malt Vinegar
• Rice Syrup —-> Could contain barley; try Lundberg Brown Rice Syrup

Summary

A gluten-free diet diet can be beneficial for people with certain conditions. Similarly to other diets, planning can help ensure that you meet the recommended amounts of nutrients.

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References

Fennessy, Lisa. My Favorite Gluten Free Foods. 2023. The New Knew. https://thenewknew.com/best-gluten-free-foods/

Migala, Jessica. How to Go Gluten-Free: A Beginners Guide. EatingWell. https://www.eatingwell.com/article/288542/starting-a-gluten-free-diet-a-guide-for-beginners/

Rajagopal, Selvi. Gluten-Free Diet: Is It Right for Me? Health. John Hopkins Medicine. https://www.hopkinsmedicine.org/health/conditions-and-diseases/celiac-disease/what-is-a-glutenfree-diet

Welter, G., Rokuski, S. Gluten Free Diet: Brand Name List. Arizona Campus Health Services. 2012. https://health.arizona.edu/sites/default/files/gluten_free_brand_name_list.pdf