A Guide to Eating Gluten-Free

Gluten-free alternatives to typical gluten-containing foods are now widely available in most grocery stores. This makes eating a gluten-free diet less of a hassle. But keep in mind that many products made with gluten-free alternatives include additives and fillers that help mimic the texture of gluten-containing products you’re used to eating. Rather than relying on gluten-free convenience foods, it is important to base your diet around naturally gluten-free foods like fruits, vegetables, and other foods listed above. © 2017 The Institute for Functional Medicine The following foods may or may not be hidden sources of gluten. Read labels carefully when shopping, and ask restaurant staff to confirm that foods have not been dusted with flour or cross-contaminated in deep fryers.

Brown rice syrup (made with barley enzymes), candy, candy bars, cheesecake filling, eggs prepared in restaurants (sometimes include pancake batter), energy bars, French fries, granola bars, marinades, meat substitutes (vegetarian burgers, vegetarian sausage, imitation bacon, imitation seafood, etc.), multi-grain or “artisan” tortillas and tortilla chips, pizza (gluten-free, restaurants offering gluten-free crusts do not always keep gluten-free items separate from the rest of the kitchen), potato chips, pre-seasoned meats, processed lunch meats, salad dressings, self-basting poultry, soup, soy sauce, starch or dextrin (in meat or poultry products), tater tots.