Gluten Free Diet Resource Guide; Part 1

Gluten is often viewed as the evil food these days. While the debate on this can go on for ages there are some benefits to going gluten, wheat, or grain free there are a number of physical and psychosocial benefits most individuals seek when removing them from their diet. I always am seeking new practices to improve my health and wellness. By experimenting and seeing how my own body feels when changing my diet I can best choose the foods right for me. Try it for yourself with this guide to removing gluten from your diet from our 2016 records.

What are the rules of this diet?

No gluten containing foods, often lumped and described as foods containing wheat. Wheat however is not the only grain that contains gluten. Terms to look for when avoiding gluten are:

  • Atta (chapati flour)

  • Barley (flakes, flour, pearl)

  • Breading, bread stuffing

  • Brewer’s yeast

  • Bulgur

  • Durum (type of wheat)

  • Einkorn (type of wheat)

  • Emmer (type of wheat)

  • Farina

  • Farro/faro (also known as spelt or dinkel)

  • Fu (a dried gluten product made from wheat and used in some Asian dishes)

  • Graham flour

  • Hydrolyzed wheat protein

  • Kamut (type of wheat)

  • Malt, malt extract, malt syrup, malt flavoring

  • Malt vinegar

  • Malted milk

  • Matzo, matzo meal

  • Modified wheat starch

  • Oatmeal, oat bran, oat flour, whole oats (unless they are from pure, uncontaminated oats)

  • Rye bread and flour

  • Seitan (a meat-like food derived from wheat gluten used in many vegetarian dishes)

  • Semolina

  • Spelt (type of wheat also known as farro, faro, or dinkel)

  • Triticale

  • Wheat bran

  • Wheat flour

  • Wheat germ

  • Wheat starch

Foods that commonly contain these ingredients that you may not think about:

  • Beer, ale, lager

  • Breads

  • Broth, soup, soup bases

  • Cereals

  • Cookies and crackers

  • Some chocolates, some chocolate bars, licorice

  • Flavored coffees and teas

  • Imitation bacon bits, imitation seafoods

  • Medications (check with your pharmacist)

  • Pastas

  • Processed foods

  • Salad dressings

  • Sausages, hot dogs, deli meats

  • Sauces, marinades, gravies

  • Seasonings

  • Soy sauce

Gluten free alternatives are available for most of these but can often be more expensive.

What are the intended goals of this diet?

Some individuals that choose to go on this diet do it out of necessity. Those with Celiac Disease have an allergic reaction to gluten containing foods when they eat them. These individuals should avoid gluten at all costs. Other individuals choose to remove gluten from their meals for various other reasons. Many individuals think of removing gluten to help with better digestive function however most individuals that are gluten sensitive have erratic emotional responses when they eat gluten including signs of anger and depression. Other individuals claim they do not feel as tired when they do not eat gluten and some claim they have had eradication of various atopic skin conditions such as dermatitis.


Jillian Carnrick, founder and manager of The Dancing Herbalist, has a Masters of Science Degree in Herbal Medicine, practices as a nutritionist, and is a Certified Personal Trainer and Exercise Is Medicine Professional through the American College of Sports Medicine. Join her for live classes and The Dancing Herbalist’s home herbalist courses online for more learning opportunities.

Be sure to continue to read parts 2 and 3 of this resource guide

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