Wheat rye barley conventional oats (can do gluten-free oats) spelt kamut (pasta wheat) triticale

What is A Gluten-Free Diet?

A gluten-free diet Does Not contain foods made of:

    wheat
    rye
    barley
    conventional oats (can do gluten-free oats)
    spelt
    kamut (pasta wheat)
    triticale

Gluten is a protein that gives breads and baked goods made from wheat, rye and barley their
characteristic elastic and doughy consistency. Since the agricultural revolution wheat, rye and
barely have flourished as staple grains. Their popularity has resulted in frequent consumption of
large portions of gluten in our modern diet.

What is gluten sensitivity?

Gluten sensitivity implies that the body has an immune response when gluten is present in the
diet. Immune responses can be detected by looking for the presence of antibodies against a
subprotein of gluten called gliadin. These antibodies can be tested for with blood tests or stool
tests. Lab tests are one of the many tools we use at LMI. In our experience, an inexpensive and
effective way to test for gluten intolerance is to conduct individual food sensitivity exploration.
This simply means removing the foods we suspect might be promoting inflammation in the body
and reintroducing them after a few months to check for reactions. We have seen many patients
test negative for anti-gliadin antibodies, but experience a world of difference when gluten is
removed from their diet.

How do we check for gluten sensitivity?

Symptoms of gluten sensitivity are individual and can vary from joint pain, migraines, bloating,
cramping, constipation, diarrhea, skin rashes, digestive pain, weight loss or weight gain and
anemia to poor mood and the inability to concentrate. Blood tests and stool samples can check
for the presence of anti-gliadin antibodies, but a more full-proof test is to conduct food
sensitivity exploration. To do this, a patient must remove all sources of gluten from the diet for a
period of 2 months (8 weeks). After an 8-week elimination, reintroduce gluten containing food
and test for symptoms. If symptoms seem more pronounced after an introduction, remove gluten
for another 2 months before trying a second introduction.
After 2 Months avoiding all gluten-containing foods, try to reintroduce a slice of wheat bread
to see what happens…

                                Virginia Center for Health and Wellness
                              39070 John Mosby Highway Aldie, VA 20105

What is Celiac Disease?

Celiac Disease is defined as the inability to digest and absorb gliadin, the protein faction of
gluten. Sometimes celiac disease is called gluten intolerance, celiac sprue or gluten sensitivity
enteropathy. Found in wheat, rye, barley and oats, undigested gliadin causes damage to the
intestinal lining resulting in inflammation, pain, muscle cramping, fatigue, weight loss, diarrhea,
electrolyte depletion, vitamin and mineral deficiencies, tooth enamel defects and intestinal
bleeding. Celiac Disease is often accompanied by lactose intolerance. The disease is
characterized as an allergic reaction to the proteins found within wheat, rye and barley. Whereas
gluten sensitivity might not lead to the severity of symptoms presenting with a gluten intolerant
celiac patient, any adverse reactions to gluten will impact health if not addressed.

What are Conventional Oats?

When patients are told to avoid gluten, the advice is: no wheat, no rye, no barley & no
(conventional) oats. Conventional oats are oats found in granola bars, Quaker instant oatmeal
packets and cereals with the ingredient “oats,” to name a few sources. Conventional oats are
manufactured in facilities that also manufacture wheat, rye and barley. Oats themselves do
not contain gluten, but rather are cross-contaminated with gluten in the granaries. Therefore, a
person with gluten sensitivity can buy GLUTEN-FREE OATS, processed in separate facility,
free of wheat, rye and barley. Gluten-free oats clearly state so on the package, and can be triple
the price of conventional oats. Gluten-free oats may not be appropriate for persons with Celiac
Disease. Look for oats that are subject to a gluten test to ensure purity.

What do I eat?

This is the most popular question asked when a patient is advised to remove gluten from their
diet. The answer is more ‘caveman’ food like vegetables, quality proteins, beans, nuts, fruit and
less processed starch. Removing gluten from the diet is the perfect opportunity to move away
from refined grains and choose more whole foods. Due to increasing prevalence of allergies to
wheat and gluten, gluten free products are widely available. Local grocery stores now stock
gluten free chips, crackers, pretzels, pasta, waffles, bagels, baked goods, breads, cookies, candy
etc… Just because gluten-free cookies are available, doesn’t mean gluten-free cookies are a
staple in a gluten free diet. To offset the higher costs of gluten-free food, and improve your diet,
focus on whole, unprocessed foods like meat, fish, vegetables and nuts.

 “Removing gluten from the diet is the perfect
 opportunity to move away from refined grains
        and choose more whole foods”

                                Virginia Center for Health and Wellness
                              39070 John Mosby Highway Aldie, VA 20105

Limited quantities of starch are okay as long as the foundation of the diet consists of non-starchy
vegetables, organic proteins and quality fats. Patients with any degree of insulin resistance (large
stores of belly fat, elevated cholesterol, elevated blood pressure, and/or elevated fasting or after
meal glucose) should limit their gluten-free starches (rice, potato, corn, chips, crackers etc…) to
no more than 15 grams of carbohydrate daily (see gluten free starch servings).

Gluten-Free Grains/Starches/Flours:
                                                    Teff Meal
         Potato                                    Coconut Meal
         Corn                                      Almond Meal
         Soy                                       Amaranth Flour
         Rice                                      Soy Meal
         Teff                                      Corn Meal
         Millet                                    Lentil Flour
         Amaranth                                  Garbanzo Bean Flour
         Quinoa                                    Potato Flour
         Tapioca                                   Tapioca Flour
                                                    Hazelnut Flour
                                                    Rice Flour / Brown Rice Flour
                                                    Sorghum Flour
                                                    Buckwheat Flour
                                                    Fava Bean Flour
                                                    Mung Bean Flour

                              Notes on Gluten -Free Flours
     Gluten-free flours are generally used in combination with one another.
     Arrowroot flour is a good substitution for cornstarch if corn allergies are present.
     Sorghum Flour cuts the bitterness of bean flour and is excellent in bean flour mixtures.
     Brown rice contains nutrient rich bran and is a superior choice over white rice products.
    Refrigerate brown rice flour to prevent rancidity.
     Finely ground nut flours (like almond) add protein and enhance the taste of gluten-free
    items while allowing for a better rise.
     Xanthan Gum is a binding agent that holds things together. It is derived from bacteria in
    corn sugar and should not be used with corn sensitive individuals. Guar gum can be used
    instead.
    If you need a substitution for wheat flour, have a gluten-free baking mix on hand such as
Limit   Gluten
 Bob’s Red        FreeFree
           Mill Gluten  Grains
                           All Purpose Baking Flour.
.
Limit Gluten Free Starches:
Gluten free grains and starchy vegetables (corn and potatoes) contain large amounts of rapidly
absorbed glucose. Because of their effects on insulin, glucose and intestinal balance, these foods
should be eaten in limited quantities. Individual metabolism, health needs and weight loss goals
will determine this amount. For those patients battling stubborn insulin resistance or seeking
faster weight loss a no grain diet may be recommended for a period of time. Working with a LMI

                                 Virginia Center for Health and Wellness
                               39070 John Mosby Highway Aldie, VA 20105

dietitian to determine individual starch servings is the first step towards achieving last weight
loss.

What is a GLUTEN- FREE starch serving?
A starch serving is the amount of food it takes to provide 15 grams of carbohydrate:

This is what ONE serving typically looks like:
½ c. mashed or boiled potatoes (Remember potatoes count as a starch serving)
½ c. yam or sweet potato
¼ of a large baked potato
1/3 c. rice (white or brown)
1 slice of gluten-free bread
2 large rice cakes
9-13 snack chips (such as tortilla or potato chips)
¾ oz. Gluten-free pretzels
½ c. cooked gluten-free cereals (such as grits, oats, or cream of rice)
¾ c. unsweetened ready-to-eat wheat-free cereals
3 c. popcorn (popped)
10 rice crackers or Nut Thins crackers
½ large corn on the cob (Remember corn counts as a starch serving)
½ c. corn

                Individual Weight Loss Servings Suggestions:

Starchy Vegetables (column 4) + Grains (above) = ____ servings / day

.
Gluten-Free Grain/Starch Substitutions

Gluten-Free Bread

- Corn Tortillas (Baja brand is good)-
- Gluten-Free Dark Teff and Ivory Teff wraps (made by LaTortilla Factory)-
                               Virginia Center for Health and Wellness
                             39070 John Mosby Highway Aldie, VA 20105

- Ener-G Foods White Rice Loaf, Tapioca Loaf, Brown-Rice Yeast-Free Loaf
-Pamela’s Amazing Wheat-Free Bread Mix (can be used to make pizza crust and dinner rolls)
-Gluten-Free Foods by George English Muffins
-Gluten-Free Waffles with Wild Blueberries:
[ 2 eggs, 1 and ¾ cup goat’s milk or almond milk or soy milk (unsweetened), ¼ cup canola oil, 1
and ¾ cup sorghum/cornstarch mix( 2/3 sorghum flour and 1/3 cornstarch), 2 tbsp xylitol (sugar
alcohol), 4tsp baking powder, 1tsp sea salt, 1 and ¼ tsp xanthan gum (instant thickener) & wild
blueberries to taste. Beat eggs, then stir in milk substitute and oil. Wisk together flour, sugar,
baking powder salt and xanthan gum. Add to liquid mixture and stir until all lumps are gone.
Add blueberries and bake on a waffle iron.]
-Can search online for more gluten-free bread recipes

Gluten-Free Crackers/Chips

- BlueDiamond Natural Almond Nut-Thins (Nut & Rice Crackers)
- Sami’s Bakery Millet & Flax Chips
- Mr. Krispers Baked Rice Krisps
- Orgran GF Salsa Corn Crispbreads
- Glutino Gluten Free Pretzels
- Wild Oats Natural Veggie Chips
- Organic Popcorn
- Organic Potato Chips
- Fritos original corn chips
- Organic Tortilla Chips

Gluten-Free Pasta

- Nutrition Kitchen Whole Soybean Pasta
- Road’s End Organics Brown Rice Pasta mac & cheese
- Tinkyada Brown Rice Elbow pasta with Rice Bran
- Ancient Harvest Quinoa Gluten-Free Linguine Pasta

   Gluten Containing Foods and Drinks

   Avoid:

        Beer
        Barley
        Barley Malt
                                Virginia Center for Health and Wellness
                              39070 John Mosby Highway Aldie, VA 20105

   Bleached Flour
   Bran
   Brewers Yeast
   Bulgur (Bulgur Wheat/Nuts)
   Couscous
   Durum Wheat
   Farina
   Flour (normally this is wheat)
   Germ
   Graham Flour
   Wheat
   Hydrolyzed Wheat Gluten
   Hydrolyzed Wheat Protein
   Hydrolyzed Wheat Starch
   Malt
   Rye
   Pasta (most all is made with wheat, unless specified Gluten Free)
   Seitan (gluten used in vegetarian meals)
   Semolina
   Soy Sauce
   Tabbouleh
   Teriyaki Sauce
   Textured Vegetable Protein – TVP
   Udon (wheat noodles)
   Unbleached Flour
   Vegetable Starch
   Wheat Nuts
   Whole-Meal Flour
   Conventional Oats ( Oats that do not say gluten free)

                     Virginia Center for Health and Wellness
                   39070 John Mosby Highway Aldie, VA 20105