Alpha-Omega Medical Care

Care for the whole family...

HOME

ABOUT

TRAVEL

AESTHETICS

GLUTEN FREE DIETARY GUIDE

Recommended For:

  • Celiac disease

  • Dermatitis Herpetiformis

  • Gluten sensitivity

  • Fibromyalgia

  • Irritable Bowel Syndrome

  • Anyone who wants to try it

Being gluten free doesn't have to be hard anymore. Today we are fortunate to have an abundance of information out there at our fingertips as well as an ever increasing awareness in the market. I list below some of my favorite resources. You can take it wherever you like...keep it simple and make a few basic changes, or get very creative and challenge yourself to come up with even more options for the gluten free world.

A few simple tips:

  1. You don't have to buy 7 different kinds of flours and do your own mixing. In my opinion, it is too expensive, takes up too much space in the kitchen and/or fridge, leads to waste and is time consuming. It's not for a busy life. There are some very good "all-purpose" mixes finally for sale out there. My favorite so far is put out by King Arthur. You can use it to substitute for flour almost everywhere. You will also need to have on hand some baking powder (for rise) and Xanthan gum (for elasticity) for some recipies. The books below will show you how to use them. It looks like Betty Crocker just had a Baker's Challenge Recipie Contest and soon will be coming out with some great stuff.

  2. Learn how to read ingredient lists on all the food and drinks you buy. Look for "Gluten Free" or "GF" on the label. If it is not there, it may still be safe. Keep in mind the difference between the FDA and USDA. The FDA requires 8 major allergens (milk, egg, peanuts, tree nuts, fish, shellfish, soy, and WHEAT) to be listed on the label. Notice, many gluten-containing items are not in this requirement. Any foods regulated by the USDA (e.g. meat and meat products, poultry, eggs) are not required to list allergens, only all ingredients using common names, which can be confusing. Watch out for and avoid all of the following:

    • gluten - of course

    • wheat (includes, bulgar, durham, semolina, farina, spelt, triticale, matzo meal, graham)

    • rye

    • barley

    • kamut

    • oats (unless stated Gluten Free)

    • malt flavoring, maltodextrine, dextrine

    • beer

    • brewer's yeast (not regular dry active yeast)

    • soy sauce (as it is most often made from wheat)

    • Be cautious of "natural flavoring" and "modified food starch" as they can come from a glutinous source and FDA rules do not require it to be noted on the label

  3. Watch out for cross-contamination, both at home and when purchasing products. It is not currently required to list on the label if a product is made in a facility or on machinery where gluten-containing products are also made. Many companies are now volunteering this information, but it is not required. The app "Is That Gluten Fee" below can assist you here. At home, unless the entire home is gluten free, you will also neeed to take care not to cross-contaminate. Be sure not to use the same cooking tools (e.g a pasta strainer) that was just used for gluten-containing foods. Don't "double dip" into a gluten-free food (e.g. jam) after spreading it on wheat bread.

  4. Come up with a system to easily identify GF foods in the home. Mark all gluten-containing foods at home with a very visible "X", or vice versa, mark all gluten-free foods with a large "GF". It makes it easier on the individual who is gluten-free in the home or, if you have a gluten-free child in the home, for any babysitters that you might hire.

  5. Take a gluten-free vitamin daily and add a little flax seed flakes to your recipies for better nutrition and to bring back some of the fiber that is lost when restricting whole grains.

  6. Discover everything that nature has to offer that is naturally gluten free. It will broaden your diet. Meat, poultry, fish, vegetables, fruits, nuts, rice, potatoes, dairy products, all in their unprocessed simple forms.

  7. A very tasty ready-made gluten free bread, in my opinion, is offered by Udi. Usually in the freezer section. Our local Trader Joe's carries it fresh.

  8. A very tasty ready-made gluten free pizza is made by Glutino. In the freezer section.

  9. Pasta made from quinoa, pronounced "Keen-wa" is the best, in my opinion.

  10. Non-food items such as vitamins, toothpaste, lipsticks and balms can contain gluten.

  11. Play-Doh is made from wheat flour and we all know our kids like to experiment with eating it!

  12. You can't be only partially gluten free. It's an all or none thing. A tiny bit of gluten can be enough to trigger a reaction (abdominal pain, diarrhea, gas and bloating) if you are sensitive and recovery can take a few days. This can be especially frustrating when you are testing your response to this diet. If you are testing, please give it at least a two-week trial of being absolutely gluten free.

Apps: Download these on your phone or other gadgets.

  • Is That Gluten Free? - For iPhone and Android. Helps you find out if something is GF by ingredient, brand or category. There is an Eating Out version too.

  • Find Me Gluten Free. - For iPhone and Android. Helps you find local restaurants and groceries that carry gluten free items.

  • Gluten-free Scanner. - For Android. I haven't used it, but it sounds interesting and convenient.

Books:

  • "Living Gluten-Free For Dummies" - Dianna Korn. - Really. It is a very easy read, humorous and with lots of useful information. Available on Kindle.

  • "Free For All Cooking" - Jules E. Dowler Shepard. Available on Kindle.

Links:

{Secondary}

HOURS/
VACATION

DIRECTIONS

INSURANCE

PAY YOUR BILL

OFFICE POLICIES