Gluten Free: A Quick Guide

What is Gluten? Gluten is a mixture of proteins found in wheat, barley, and rye that is responsible for holding the shape and texture of foods.

Going gluten-free can be daunting and expensive but it doesn't have to be. Keep fancy pre-packaged gluten-free foods in the market at bay. Not only are they expensive, they tend to be nutrient poor and full of added sugar. Instead, stick to naturally gluten-free foods. Luckily, there are plenty of them out there. 

Foods to Avoid: 

  • Wheat
  • Rye
  • Barley

Think Breads, pastas, cereals, beers, cakes and other pastries. Make sure you are reading food labels diligently because wheat/ gluten is found in most processed foods. 

Naturally Gluten-Free Foods:

  • Fruits
  • Vegetables
  • Eggs
  • Nuts
  • Seafood
  • Meat
  • Fats like oils & butter

Naturally Gluten-Free Grains:

  • Quinoa
  • Corn
  • Rice
  • Flax 
  • Buckwheat
  • Arrowroot
  • Amaranth
  • Oats*

*Read the label. Oats are often processed in facilities that process wheat and therefore cross contamination with gluten may be present. 

Meal Prepping Tips:

  • Make GF breads, sauces or treats ahead of time and in bulk then freeze to use when needed. 
  • Plan and have a grocery list handy.
  • Make the home a gluten-free zone to better support your family members who require this diet. 


Veronica Grengs