The Gluten-Free Diet

Description of Diet
- Canada's Food Guide adapted for the gluten-free diet
- Foods Allowed
- Foods to Question
- Foods to Avoid
- Gluten-free Substitutions
- Acceptability of grains, vinegar and MSG
Cross Contamination
Preparing a gluten-free meal for a person with celiac disease
GF Resource materials in Canada and USA
Manufacturers of GF products in Canada and USA

Foods Allowed

Amaranth
Arrowroot flour
Baking soda Bean flour Buckwheat
Cassava (Manioc flour)
Chick pea flour
Corn flour
Cornmeal
Cornstarch (Masa farina)
Cream of tartar
Dal or Dahl(Legume from India)
Flax
Gelatin
Green pea flour
Gums:
- Acacia (Gum Arabic)
- Carob bean gum
- Carrageenan
- Cellulose
- Guaica
- Guar
- Karaya
- Locust bean
- Tragacanth
- Xanthum
Invert Sugar
Kudzu
Lecithin
Legumes: Seeds of plants which include
- Channa
- Chick peas
- Gram
- Lentils
- Peanuts
- Peas
- Soya

Malto dextrin
Maltol (A sweetener not related to malt)
Maltose
Mannitol
Millet
Molasses
Mustard flour (ground mustard)
Oats* (pure uncontaminated)
Poi
Potato flour
Potato starch
Quinoa
Rice bran
Rice flour
Rice flour (glutinous, sweet)
Rice polishings
Rice starch
Sorghum
Soya flour
Soya starch
Spices
Sweet potato
Tapioca flour
Tapioca starch
Teff
Tofu
White vinegar
Xanthum gum
Yam
Yeast

* Information about eating oats

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Foods to Question*

CATEGORY	FOOD PRODUCT	NOTES
Milk Products	Milk Drinks	Chocolate milk and other flavoured drinks may contain wheat starch or barley malt
	Cheese Spreads or Sauces (e.g. Nacho)	May be thickened/stabilized with wheat. Flavourings and seasonings may contain wheat.
	Flavoured or frozen yogurt	May be thickened/stabilized with a gluten source. May contain granola or cookie crumbs
	Sour Cream	Some low-fat/fat-free may contain modified food starch.
Grains	Buckwheat Flour	Pure buckwheat flour is gluten-free. Sometimes buckwheat flour may be mixed with wheat flour.
	Rice Cereals	May contain barley malt extract.
	Corn Cereals	May contain oat syrup or barley malt extract.
	Buckwheat Pasta	Some "soba" pastas contain pure buckwheat flour which is gluten-free but others may also contain wheat flour.
	Rice Cakes, Corn Cakes, Rice Crackers	Multigrain often contains barley and/or oats Some contain soy sauce (may be made from wheat)
	Oats**	Only use pure uncontaminated oats
Meats/Alternatives	Baked Beans	Some are thickened with wheat flour
	Imitation Crab	May contain fillers made from wheat starch
	Dry Roasted Nuts	May contain wheat
	Processed Meat Products	May contain fillers made from wheat. May contain HPP or HVP made from wheat.
	Imitation Meats	Often contain wheat or oats.
Fruits/Vegetables	Dried Fruits	Dates and other dried fruits may be dusted wheat flour to prevent sticking.
	Fruits/Veg's with sauces Fruit Pie Fillings	Some may be thickened with flour.
	French Fries	May contain wheat as an ingredient. Also may have been cooked in oil also used for battered products.
Soups	Canned Soups, Dried Soup Mixes, Soup bases and Bouillon Cubes	May contain noodles or barley. Cream soups are often thickened with flour. May contain HPP or HVP (from wheat). Seasonings may contain wheat flour, wheat starch or hydrolysed wheat protein.
Fats	Salad Dressings	Seasonings may contain wheat flour or wheat starch.
Desserts	Milk Puddings/Mixes	Starch source may be from wheat.
Miscellaneous	Beverages	Some instant teas, herbal teas, coffee substitutes and other drinks may have grain additives. Non-dairy substitutes (e.g., rice drinks and soy drinks) may contain barley, barley malt extract or oats.
	Lemon Curd	Usually thickened with flour.
	Potato, Tortilla Chips and Soy Nuts	Some potato chips contain wheat. Seasoning mixtures may contain wheat flour, wheat starch or hydrolysed wheat protein.
	Baking Powder	Contains starch which may be from wheat.
	Seasonings, Seasoning Mixes	May contain wheat flour, wheat starch or hydrolysed wheat protein.
	Worcestershire Sauce	May contain malt vinegar which is not gluten-free.

* Used with permission from Gluten-Free Diet, A Comprehensive Resource Guide by Shelley Case, B.Sc., RD - ISBN 1-894022-79-3

** Information about eating oats

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Foods to Avoid

GLUTEN-CONTAINING INGREDIENTS TO BE AVOIDED
Barley	Graham Flour	Rye
Bulgar	Kamut*	Semolina
Cereal Binding	Malt**	Spelt (Dinkel)*
Couscous	Malt Extract**	Triticale
Durum*	Malt Flavouring**	Wheat
Einkorn*	Malt Syrup**	Wheat Bran
Emmer*	Oats***	Wheat Germ
Filler	Oat Bran***	Wheat Starch
Farro*	Oat Syrup***
* Types of Wheat
** Derived from barley
*** Information about eating oats

Used with permission from Gluten-Free Diet, A Comprehensive Resource Guide by Shelley Case, B.Sc., RD - ISBN 1-894022-79-3

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GF Substitutions*

Substitutions for 1 Tablespoon Wheat Flour
1/2 tbsp	Cornstarch	7 mL
1/2 tbsp	Potato starch or flour	7 mL
1/2 tbsp	White rice flour	7 mL
1/2 tbsp	Arrowroot starch	7 mL
2 tsp	Quick-cooking tapioca	10 mL
2 tsp	Tapioca starch	10 mL
2 tbsp	Uncooked rice	30 mL
Substitutions for 1 Cup (240 mL) Wheat Flour**
Mix: 2 cups 2 cups 2 cups	Brown rice flour Sweet rice flour Rice polish	500 mL 500 mL 500 mL
Store in an airtight container and use 7/8 cup (215 mL) of the mixture in place of 1 cup (240 mL) wheat flour.
Other Substitutions for 1 Cup (240 mL) Wheat Flour
5/8 cup	Potato starch	150 mL
7/8 cup	White or brown rice flour	215 mL
1 cup	Corn flour	240 mL
1 cup	Fine cornmeal	240 mL
3/4 cup	Coarse cornmeal	175 mL
5/8 cup 1/3 cup	White or brown rice flour plus Potato starch flour	150 mL 75 mL
1 cup 1/4 cup	Soy flour plus Potato starch flour	240 mL 50 mL
3/4 cup 1/4 cup	Rice flour plus Cornstarch	175 mL 50 mL
7/8 cup	Whole bean flour	215 mL
** A combination of flours/starches gives a better gluten-free product.

* Taken from Manual of Clinical Dietetics, Sixth Edition - ISBN 0-88091-187-5

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Updated Aug 25 2007

EMAIL: info@celiac.ca

The Gluten-Free Diet

Foods Allowed

Foods to Question*

Foods to Avoid

GF Substitutions*

EMAIL:
info@celiac.ca