This information is not intended to give any recommendation, be medical advice or to replace the advice of any medical professional, but just to present differing points of view on this issue.

First of all, if you already know you have an auto-immune disorder, a wheat allergy, ADD, Autism, Migraines, or any other health issue that you feel may be helped by a Gluten Free Diet, then you have seen a medical professional and determined you do not have celiac disease, then this information doesn’t really apply to you. Do keep in mind, however, that many other auto-immune disorders are often related to celiac and may be an indicator to be tested for celiac as well.

If you think you may have celiac disease—

The question arises, however, when you have symptoms that are mysterious, or you have researched celiac and feel that you may have it, should you start a gluten free diet to see if you feel better, or should you see a health care professional and be tested first?

There are generally two points of view that show up among our Facebook friends. Here’s a summary of the comments I’ve heard from both sides of this subject, and some things you may want to consider before making your decision.

Point of View #1:

Yes you should be tested for celiac before going Gluten Free – and here are some reasons why:

• If you have celiac, once you begin a Gluten Free diet, your system begins to heal. If you choose to be tested after having been Gluten Free for a while, a false negative is likely since damage done by gluten is clearing up.
• Many people try the Gluten Free diet before they are tested for celiac, begin to feel much better, and then are hesitant to go back and begin eating gluten again in order to be tested.
• If you have celiac, you will need to be Gluten Free for life, but many other conditions and intolerances often accompany celiac, so if you don’t know if you have it, you may not have all the information needed for your healthiest lifestyle choices.
• If you have an official celiac diagnosis, you can receive some tax benefits in the US and Canada, and some other governmental benefits if you are a citizen of another country.
• It may be easier for your child to get accommodations from public schools if they have an official celiac diagnosis.
• Celiac is a hereditary condition, so it is very helpful information to pass along to your family members if you get an official diagnosis.

Helpful Resources:

• Celiac Disease Tests: Diagnosing Celiac Disease Requires Blood Tests and Biopsy by Nancy Lapid
• Symptoms of celiac disease and Who should be tested
  University of Chicago Celiac Disease Center
• Tax Deduction for Gluten-Free Foods as a Medical Expense for Diagnosed Celiacs Only by Scot Adams  (This article is a few years old, but appears to still be accurate.)

Point of View #2

It’s not necessarily needed to be tested before going Gluten Free – and here are some reasons why:

• You should get off of gluten right away if it causes you or your child discomfort.
• You’ve already been gluten free for a while and feel much better. Does it really matter if you have celiac as long as you are planning to stay Gluten Free anyway?
• Many people are happy and healthy just figuring out what foods they react to and eliminating them. No diagnosis of any kind needed.
• If you write the diagnosis of Celiac on an insurance form, you are branded with a pre-existing condition, which in the current insurance climate, is still an issue.
• You are not ill, but have heard good things about what a Gluten Free diet may do for you, so you just want to give it a try.

Again- nothing here is a recommendation or advice. These are only reasons people have posted on our Facebook page to support their decision to be tested or not prior to beginning their Gluten Free lifestyle and to help you think through the issues before you try going Gluten Free.

Are you flying any time soon? Chances are high that you will be passing through one of the following airports and may find yourself searching for something to eat. Can you actually find good gluten food? Yes! Grab something from to-go to gourmet if you know what to look for.

I ran across an article recently about an exciting food option Cibo Express Gourmet Markets being expanded into the new Delta Terminal at LaGuardia Airport.

“Among the many new food choices in Delta’s Terminal D at LaGuardia Airport is Cibo Express Gourmet Markets. Cibo Express offers “the first genuine airport gourmet market, offering over 1,000 different products and beverages, all pre-packaged and on-board ready. The Markets offers something for everyone, including organics, vegan, Kosher, all-natural, no-sugar, gluten-free, heart healthy and other distinctive products.”

A little research showed that there are quiet a few CIBO Express markets around. That little paragraph made me wonder what other gluten free fare could be found in the typical US airport that can be fairly safely eaten by the gluten free traveler. There is actually quite a bit out there in the larger airports that can be found.

You can find a small, gluten free snack in almost any airport. Be on the look out for frozen yogurt (watch the toppings), coffee and some coffee specialty drinks, nuts, some candy, dried fruit, many bagged chips, fresh fruits, cheese and salads, just to name a few easy possibilities.

If you are traveling through any of these larger airports listed below, here are just a few places to get something gluten free from snacks all the way to sit-down meals. You must stay vigilant about asking questions and using good judgment based on how you see employees handling things, but the following list contains places that carry at least a few gluten free choices. This is only meant to be a guide, not a guarantee. Please confirm with employees when ordering!

All of the following restaurants are gluten free friendly with made to order GF options, have gluten free menus, gluten free options listed online, or prepackaged gluten free options. Grab something to-go and take it on your flight, sit down for a gourmet meal, or get something in between!

Click the restaurant name for further information and click the airport name to see all restaurants at that airport.

Atlanta- see Hartsfield-Jackson Atlanta International Airport

Boston Logan International Airport

• Gourmet on the Fly (fruit cups, salads, gourmet drinks), A18, C42
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), A18. B31, C28, E Food Court
• Wendy’s (Click for many GF options)  A8
• Legal Sea Foods (Made to order, many GF items by request) B8, C11-21
• Legal Sea Foods Test Kitchen (Made to order, many GF items by request) A
• CIBO Express Gourmet Market, C32
• The Grove, (Raw snacks), C14
• Wolfgang Puck (Made to order, many GF items by request), C28

Chicago O’Hare International Airport

• Wolfgang Puck (Made to order, many GF items by request), Terminal 1 & 3
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal 1, 2 & 3
• Smoothie King, Terminal 3
• Macaroni Grill (Made to order, many GF items by request), Terminal 3
• Cibo Express Gourmet Market, Terminal 2 & 3
• Jamba Juice, Terminal 1

Cincinnati/Northern Kentucky International Airport

• Chick-fil-A, Terminal 3 Food Court
• Great Steak and Potato Company (All baked potatoes and salads GF),
  Terminal 3 Food Court
• Outback Steakhouse, Terminal 3 Center Hub
• Peet’s Coffee & Tea, Terminal 3, Concourse B Gate 8
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal 3 Ticketing & Center Hub
• TCBY yogurt (watch toppings), Terminal 3 Food Court

Dallas/Fort Worth International Airport

• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), A13, A29, A33, A37, B8, B14, B28, C6, C8, C21, C27, D25, E8, E31
• Freshens Yogurt (and smoothies – everything GF except brownie, cookie dough pieces), B7, C6, C35, E6, E36
• Pappasito’s Cantina (Made to order, can accommodate GF), A28
• Smoothie King, C14
• The Grove, (Raw snacks), A17, A39, C14, E6
• Wendy’s (Click for many GF options), C14
• Einstein Bros Bagels (Naked eggs, chipotle chicken salad, roasted corn salad, potato salad, sandwiches minus bagel, some locations have gluten free bagel), D18
• Dickey’s Barbecue Pit (Meats, sauces and many sides don’t contain gluten. Click for ingredient list) A18, C6, E12

Denver International Airport

• Caribou Coffee, Terminal A, B, C, Jeppesen Terminal
• Einstein Bros Bagels (Naked eggs, chipotle chicken salad, roasted corn salad, potato salad, sandwiches minus bagel, some locations have gluten free bagel), gate C
• Jamba Juice, B gates
• Many coffee shops
• TCBY Yogurt (watch toppings), Terminal B, C, Jeppesen terminal
• Wolfgang Puck (Made to order, many GF items by request) B gates

Detroit Metropolitan Airport

• Several Mexican Restaurants that may have GF options
• Caribou Coffee, North Terminal & McNamara Terminal
• Einstein Bros Bagels (Naked eggs, chipotle chicken salad, roasted corn salad, potato salad, sandwiches minus bagel, some locations have gluten free bagel), McNamara Terminal
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), McNamara Terminal
• Wendy’s (Click for many GF options), McNamara Terminal

Hartsfield-Jackson Atlanta International Airport

• Chick-fil-A (Click for many GF options), A18
• Freshens Smoothies,  A9, D7, D16, T3
• On the Border (Fajitas, street tacos, grilled chicken, veggies, beans, rice, steak, carnitas,  NOT chips), T4
• Qdoba Mexican Grill, E Centerpoint
• Wendy’s (Click for many GF options), A4, C5
• Wolfgang Puck (Made to order, many GF items by request) A4, B31, D33
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), 7 locations

Houston George Bush International Airport

• Pappadeaux Seafood Kitchen (Grilled fish and meats, baked potatoes and sides, can be GF by request), Terminal E
• Einstein Bros Bagels (Naked eggs, chipotle chicken salad, roasted corn salad, potato salad, sandwiches minus bagel, some locations have gluten free bagel), Terminal C
• Jamba Juice, Terminal E
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal A, B, C & E
• Subway (Click for allergen chart – some salads, some omelets GF), Terminal C
• The Grove (Raw snacks), Terminal A & C
• Wendy’s (Click for many GF options), Terminal E & C
• La Salsa (All GF Except following ingredients: Chilaquile, Salsa Roja, Sirloin Steak, Chicken Taquitos, Chipotle Tortilla, Flour Tortilla, Tostada Shell)
• Harlon’s BBQ (Giant baked potatoes and possibly some meats and sides), Terminal B

Houston Hobby Airport

• Pappadeaux Seafood Kitchen (Grilled fish and meats, baked potatoes and sides, can be GF by request), Central Concourse
• Pappasito’s Cantina (Made to order, can accommodate GF), Central Concourse
• Subway (Click for allergen chart – some salads, some omelets GF), Central Concourse
• Wendy’s (Click for many GF options), Central Concourse
• Pete’s Coffee and Tea, Central Concourse
• Euro Cafe, (Coffee, Ice Cream, Fresh Fruit and Vegetable Juices & more), Central Concourse

Las Vegas McCarran Airport

• Freshens Yogurt (and smoothies – everything GF except brownie, cookie dough pieces), Concourse B
• Gordon Biersch (Made to order, many GF items by request), Concourse D
• Las Vegas Fruits & Nuts, Concourse D & Main Terminal
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Concourse A, B, C, D & Main Terminal
• Subway (Click for allergen chart – some salads, some omelets GF) Concourse C
• TCBY (watch toppings), Terminal 2 & Main Terminal, Concourse D
• Wolfgang Puck (Made to order, many GF items by request) Concourse D

LAX International Airport

• Baja Fresh Express, (only things with flour tortillas, fried, breaded fish and raspberry tea have gluten), Terminal 7
• Daily Grill, many items by request – Food Court
• Wolfgang Puck Express (Rotisserie Chicken, salads, sides, many items by request), Terminal 2 & 7
• Gordon Biersch (Made to order, many GF items by request), Terminal 8
• On the Border (Fajitas, street tacos, grilled chicken, veggies, beans, rice, steak, carnitas,  NOT chips), terminal 4
• Pinkberry, (watch toppings) Terminal 1
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminals 1-4, 6-8

Minneapolis/St.Paul International Airport

• Caribou Coffee, Concourse E, F, G, H & Main Terminal
• Einstein Bros Bagels (Naked eggs, chipotle chicken salad, roasted corn salad, potato salad, sandwiches minus bagel, some locations have gluten free bagel), Concourse C
• French Meadow Bakery Café (GF, Vegan menu items), Concourse F
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars) Concourse C, G & Main Terminal
• Wolfgang Puck (Made to order, many GF items by request), Concourse G

Newark Liberty Airport

• I Can’t Believe It’s Yogurt (Watch the toppings), A24
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), A12, A27, B Main Lobby, C
• Gallagher’s Steakhouse (Can accommodate GF by request), C120
• The Grove (Raw snacks), C83

New Orleans Louis Armstrong International Airport

• The Grove, (Raw snacks), A4, B4, C3, D3
• Blue Bell Ice Cream (Click for GF options), B6, C6
• Subway (Click for allergen chart – some salads, some omelets GF) B6

New York LaGuardia Airport

• Five Guys Burgers and Fries (everything is GF except buns). Coming soon
• Cibo Express Gourmet Market, Terminal B8 & C6, US Airways Terminal
• The Grove, (Raw snacks), Delta Terminal Main Lobby
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Delta Terminal gate 1
• I Can’t Believe It’s Yogurt (watch toppings), Delta Terminal Main Lobby
• Wendy’s (Click for many GF options), Central Terminal Food Court

New York Kennedy Airport

• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal 1, 2, 3, 7, 8
• French Meadow Bakery Café (GF, Vegan menu items), Terminal 2
• Wendy’s (Click for many GF options), Terminal 2
• TCBY (watch toppings), Terminal 3
• Cibo Express Gourmet Market,  Terminal 5 gate 17 & 25,  Terminal 8
• Jamba Juice, Terminal 5
• Euro Cafe, (Coffee, Ice Cream, Fresh Fruit and Vegetable Juices & more), Terminal 8
• The Grove, (Raw snacks), Terminal 5, 7
• Wolfgang Puck, (Made to order, many GF items by request), Terminal 7

Orlando International Airport

• Five Guys Burgers and Fries (everything is GF except buns)
• Cibo Express Gourmet Market, gates 4, 23, 44 & 57
• Chick-fil-A (Click for many GF options) Food Court
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), various locations
• Macaroni Grill, Main Terminal
• Outback Steakhouse, Airside 2
• Qdoba Mexican Grill, Airside 4
• Wendy’s (Click for many GF options), Airside 4

Oakland International Airport

• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal 1 & 2
• Peets Coffee and Tea, Terminal 2
• Gordon Biersch (Made to order, many GF items by request), Terminal 2

Phoenix Sky Harbor Airport

• Wendy’s (Click for many GF options), Terminal 3 & 4
• Great Steak and Potato Company (All baked potatoes and salads GF),  Terminal 4 A
• Einstein Bros Bagels (Naked eggs, chipotle chicken salad, roasted corn salad, potato salad, sandwiches minus bagel, some locations have gluten free bagel), Main terminal Lobby West
• Fruithead Smoothies Terminal 4A
• TCBY yogurt (watch toppings), 5 locations in terminal 4
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal 3 & 4

Pittsburgh Airport

• Nature’s Kitchen (Organic, fresh salads, skip the sandwiches), Landslide, Center Core & Concourse D

Reagan Washington National Airport

• Five Guys Burgers and Fries (everything is GF except buns), Terminal C
• Gordon Biersch (Made to order, many GF items by request), Terminal C
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Main Terminal
• Legal Sea Foods (Made to order, many GF items by request), Terminal C
• Cibo Express Gourmet Market
• Euro Cafe, (Coffee, Ice Cream, Fresh Fruit and Vegetable Juices & more), Terminal A

San Jose International Airport

• Several places for salad
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), A12, B22/23
• Pete’s Coffee and Tea, A12, B 24/25
• Gordon Biersch (Made to order, many GF items by request), A11/12
• Sonoma Chicken (Rotisserie chicken and many items by request), A13
• CJ Olson (local fruit stand), B20
• Jamba Juice, B 23/24
• Una Mas, B22

San Francisco International Airport

• Many places for salads, Asian rice/veggies
• San Francisco Soup Company- Gluten free soup, Terminal 3
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Terminal 3
• Peets Coffee and Tea, 2 in Terminal 1, 4 in Terminal 3
• Yankee Pier, (Made to order, many GF items by request), Terminal 3

Seattle/Tacoma International Airport

• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), A3, B3, B10, C12, D6, Central Terminal, Main Lobby
• The Grove, (Raw snacks), A-Food Court
• Freshens Yogurt (and smoothies – everything GF except brownie, cookie dough pieces), C5
• Wolfgang Puck Express (Rotisserie Chicken, salads, sides, many items by request), C10
• Qdoba Mexican Grill, Central Terminal
• Wendy’s (Click for many GF options), Central Terminal

Tucson International Airport

• Cibo Express Gourmet Market, Terminal A, B & Main Terminal

Washington Dulles Airport

• Five Guys Burgers and Fries (everything is GF except buns), A3 & B71
• Starbucks (Click for GF drink info, look for prepackaged gluten free cookies, chips, dried fruits, bars), Concourse C, D, Z & Main Terminal
• Wendy’s (Click for many GF options), Concourse C
• Caribou Coffee, Concourse Z
• Maui Wowi (Smoothies, yogurt, coffee), Terminal C

Washington – see also Reagan Washington National Airport

Found any more Gluten Free friendly airport food in your travels? Add it in the comment box below.

Why a Gluten Free Diet?

There are many reasons one would choose to begin a gluten free diet. It’s suddenly a trendy Hollywood diet, but for the vast majority of the people that are living gluten free, it is a lifestyle, not a trend.

Since it is the only known treatment for celiac disease, you will find much gluten free lifestyle information focused on solely on celiac disease. However, going gluten free can be a benefit to people with a large variety of symptoms and illnesses in addition to celiac disease – including, but not limited to*:

• Allergies and sensitivities to wheat, barley or rye
• ADD
• All auto-immune diseases
• IBS and Colitis
• Rheumatoid arthritis
• Multiple sclerosis
• Parkinson’s disease
• Neuromyelitis (inflammation of the nervous system)
• Peripheral neuropathies
• Seizures
• Autism
• Ataxia (loss of balance)
• Late-onset Friedreich ataxia
• Down’s syndrome
• Cognitive problems (brain fog)
• Osteoporosis
• Type 2 and Type 1 diabetes
• Anemia

- and our recent poll showed that many of our readers just feel better without gluten in their diets.

What are some of the symptoms of gluten intolerance or sensitivity?**

You may experience a few or all of these if you are reacting to gluten in the foods you eat:

• Intestinal problems-diarrhea, constipation, gas, acid reflux, cramping, stomach pain, bloating
• Headaches, migraines, brain fog
• Itchy skin, rashes, mouth sores
• Anemia, malabsorption
• Joint and muscle pain
• Osteoporosis, dental enamel problems, stunted growth
• Infertility, miscarriages
• Chronic fatigue and weakness
• Behavioral issues, seizures, depression, psychiatric problems
• Diabetes, thyroid disease, liver disease
• Fibromyalgia
• Non-Hodgkin’s lymphoma

Helpful: 3 Tips to Transitioning to a Gluten Free Diet

* Suite101.com
**The Gluten Free Answer Book, by Suzanne Bowland, pg.6-8

What is Gluten and Where is it Found

Gluten (from Latin gluten “glue”) is the composite of two proteins called gliadin and glutenin. These exist, conjoined with starch, in the endosperms of some grass-related grains: wheat, rye, and barley. It is commonly found in most bakery items and packaged foods.

On a Gluten Free Diet Always Avoid:

• Barley (including ingredients derived from barley: malt, malt flavoring, malt vinegar)
• Bulgur
• Durham
• Farina
• Graham flour
• Kamut
• Matzo meal
• Rye
• Semolina
• Spelt (a form of wheat)
• Triticale
• Wheat, wheat berry, wheat bran, wheat germ, wheat germ oil, wheat grass, wheat gluten, wheat starch, whole wheat berries

Additional components frequently overlooked that often contain gluten.

Read labels and avoid the following ingredients unless labeled Gluten Free:

• Beers
• Blue Cheese (some GF brands are available-read labels)
• Bran
• Breading, Coating mixes, Panko
• Broth, Soup bases
• Brown rice syrup
• Cakes and pies
• Candy – ex: Licorice, some Chocolates
• Caramel Coloring*
• Cereals
• Couscous
• Crackers
• Croutons
• Communion Wafers
• Cookies
• Drugs & Over-the-Counter Medications (Click here for a site with gluten free ones)
• Flour (Including but not limited to: all-purpose, barley, bleached, bread, brown, durum, enriched, gluten, graham, granary, high protein, high gluten, oat, wheat, white)
• Fried, breaded foods
• Gravies
• Herbal supplements
• Imitation bacon
• Imitation seafood
• Malt, malt beverages, malt extract, malted milk, malt flavoring, malt syrup, malt vinegar
• Maltodetrin*
• Marinades
• Natural Flavors (may contain gluten-check with manufacturer)
• Nutritional Supplements, Vitamins & Mineral Supplements*
• Oats* (can be contaminated with wheat during growing and processing. Some oats are specially grown and processed to avoid contamination and are labeled Gluten Free)
• Some medications, lotions, make-up & hair care products (external gluten containing products should be avoided if you have contact allergies or reactions with gluten)
• Pastas
• Processed luncheon meats
• Some Salad Dressings
• Sauces, Gravies
• Self-basting poultry
• Soups
• Soy sauce or soy sauce solids
• Stuffing, Dressing
• Thickeners, Roux
• Playdough: A potential problem if hands are put on or in the mouth while playing with playdough or are not washed after use, or if a contact rash from gluten occurs

There are Gluten Free versions for just about every food you will have to give up to be on a Gluten Free diet – pastas, pizza, cookies, cakes, and even soy sauce and beer.

Helpful: 4 Tips to Avoiding Hidden Gluten

*Four ingredients that MAY contain gluten:

(From MayoClinic.com) These are on both posts of what to avoid and what to eat. Be careful when you see these on an ingredient list as they can be hidden sources of gluten.

Vitamin E can use wheat germ as its source. You can check with the manufacturer and they should be able to tell you the source of the vitamin that they use.

Caramel color is manufactured by heating carbohydrates and is produced from sweeteners.  Although gluten-containing ingredients can be used, they are not used in North America; corn is most often used, however it is important to check with food manufacturers.

Maltodextrin is [usually] made from cornstarch, potato starch, or rice starch.

A note about oats: Historically, oats were not recommended because it was thought that avenin (the storage protein found in oats) was also toxic to gluten-intolerant individuals. However, recent research in Europe and the US has described that oats are well-tolerated by most children and adults when consumed in moderation and do not contribute to abdominal symptoms, nor prevent intestinal healing.

PLEASE NOTE: regular, commercially available oats are frequently contaminated with wheat or barley. However, “pure, uncontaminated” oats have recently become available from several companies in the US and Canada. These companies’ process oats in dedicated facilities and their oats are tested for purity. Pure, uncontaminated oats can be consumed safely in quantities < 1 cup per day.  It is important that you talk to your physician and your registered dietitian prior to starting oats.

It is recommended that people with celiac disease meet with a registered dietitian who is educated in the disease and the gluten free diet.  Long-term, it is critical to monitor the diet not only to ensure that gluten is completely out of the diet, but also to ensure that critical nutrients are being absorbed.

What can I eat on a Gluten Free diet?

Many foods that you already eat are gluten free! Foods that are usually gluten free:

• Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
• Fruits
• Most dairy products (milk, cheeses, yogurts)
• Nuts
• Most Peanut Butter
• Most jams/preserves
• Potatoes
• Rice
• Vegetables

Safe Grains, Starches & Seeds: Experimenting with some of these ingredients can be a fun way to come up with new recipes. The more unusual ones can usually be purchased online, at health food and specialty stores, but are seen more and more at mainstream grocery store chains.

• Almond
• Amaranth
• Aromatic rice
• Arrowroot
• Basmati rice
• Brown rice, Brown rice flour
• Buckwheat
• Canola
• Cassava
• Chestnut
• Chickpea
• Corn, corn flour, corn gluten, corn malt, cornmeal, cornstarch, pure corn tortillas
• Enriched rice
• Fava bean
• Flax, flax seeds
• Garbanzo
• Glutinous rice (glutinous simply means sticky)
• Hominy
• Instant rice
• Millet
• Modified corn starch
• Modified tapioca starch
• Nut flours
• Oats – labeled Gluten Free (Most oats are contaminated with wheat unless they are specially grown and processed and labeled Gluten Free)
• Peanut flour
• Polenta
• Potato flour, potato starch
• Quinoa
• Red rice
• Rice, rice bran, rice flour
• Risotto
• Sesame
• Sorghum
• Soy, soybean, tofu (soya)
• Starch (made from safe grains)
• Sunflower Seed
• Sweet rice flour
• Tapioca
• Taro flour
• Teff
• Wild rice

There are also Gluten Free versions for just about every food you will have to give up to be on a Gluten Free diet – pastas, pizza, cookies, cakes, and even soy sauce and beer. And yes, there is great bread! Check here for reviews of some GREAT gluten free products.

You can still eat OUT! Check here for over 32,000 searchable gluten free friendly restaurants, stores and other gluten free resources. Just enter your zipcode to find places near you: Gluten Freeville Directory.

You can COOK gluten free – don’t be afraid of trying new flours. There are over 200 easy recipes here: Gluten Freeville Recipes

Helpful: 7 Restaurant Tips for Gluten Free Dining

BUY THIS BOOK: Cecilia’s Gluten Free Shopping Guide until you figure out what brands at you local grocery stores are gluten free. It lists over 37,000 items that you may find and already buy at your local stores that are gluten free. Always read labels, but check here for your starting point.

Four ingredients that MAY contain gluten:

(From MayoClinic.com)These are on both posts of what to avoid and what to eat. Be careful when you see these on an ingredient list as they can be hidden sources of gluten.

Vitamin E can use wheat germ as its source. You can check with the manufacturer and they should be able to tell you the source of the vitamin that they use.

Caramel color is manufactured by heating carbohydrates and is produced from sweeteners.  Although gluten-containing ingredients can be used, they are not used in North America; corn is most often used, however it is important to check with food manufacturers.

Maltodextrin is [usually] made from cornstarch, potato starch, or rice starch.

A note about oats: Historically, oats were not recommended because it was thought that avenin (the storage protein found in oats) was also toxic to gluten-intolerant individuals. However, recent research in Europe and the US has described that oats are well-tolerated by most children and adults when consumed in moderation and do not contribute to abdominal symptoms, nor prevent intestinal healing. PLEASE NOTE: regular, commercially available oats are frequently contaminated with wheat or barley. However, “pure, uncontaminated” oats have recently become available from several companies in the US and Canada. These companies’ process oats in dedicated facilities and their oats are tested for purity. Pure, uncontaminated oats can be consumed safely in quantities < 1 cup per day.  It is important that you talk to your physician and your registered dietitian prior to starting oats. It is recommended that people with celiac disease meet with a registered dietitian who is educated in the disease and the gluten free diet.  These are only general guidelines. Long-term, it is critical to monitor the diet not only to ensure that gluten is completely out of the diet, but also to ensure that critical nutrients are being absorbed.

Udi’s Gluten Free Foods and Gluten Freeville are pleased to announce the winners of the Be Udiful Recipe Contest. A big thank you to all of those who entered! All of the finalists were in first place at some point in the week, so it began as a really close race! All of these are great recipes!!

Thanks to all 632 of you voted to decide the winners as well! We’re glad we didn’t have to make that decision between these great choices!

1st Place Winner:
Jessica Meyer
Balsamic BBQ Pulled Pork Sandwiches
Prize: a case of Udi’s bagels, pizza crust, or breads each quarter for the rest of the year (3 total)

2nd Place Winner:
Johnna Perry
Udilicious Cinnamon Roll Bread Pudding w/Vanilla Bean Sauce
Prize: a sample box of Udi’s baked goods each quarter for the rest of the year (3 total)

3rd Place Winner:
Julie Olsen
Raspberry Filled Granola Bars
Prize: a sample box of Udi’s granola each quarter for the rest of the year (3 total)

Here are the recipes with photos (in alphabetical order.) Try them. They are all awesome!!

Balsamic BBQ Pulled Pork Sandwiches – 1st Place Winner

Chef: Jessica Meyer
From her blog: http://atxglutenfree.wordpress.com/2009/11/20/balsalmic-bbq-pulled-pork-sandwiches/

Ingredients:

• Crock Pot!
• 3 lbs. pork tenderloin, this will feed an army
• 1/2-1 bottle of gluten-free BBQ sauce
• salt and pepper
• oil
• 3 tablespoons garlic powder
• 1 softball size onion
• 2 tablespoons balsamic vinegar
• 1/2 box vegetable stock

Instructions:

1. Heavily season the pork tenderloin on both sides with garlic powder, salt and pepper
2. Place in slow cooker
3. Coat the meat with oil, about 2 tablespoons
4. Top with sliced onions
5. Pour 1/2 a box of vegetable stock over the tenderloin, the meat should be slightly covered with liquid
6. Cook on low for 6 hours
7. Drain vegetable stock
8. Shred the pork tenderloin with forks, it should easily fall apart
9. Pour in balsamic vinegar and 1/2 bottle of BBQ sauce, you are welcome to use more.
10. Serve with Udi’s gluten-free bread, toasted

Cinnamon Chocolate Pecan Bread Pudding

Chef: Christine Guedea

Ingredients:

• 4 Large Egg Yolks
• 3 Large Eggs
• 2/3 Cup of Organic Sugar
• 3 Cups Vanilla Coconut Milk
• 1 ½  teaspoons gluten free vanilla extract
• Pinch of salt
• ¼ teaspoon nutmeg
• One 4 pack of Udi’s Cinnamon rolls, cut into 1 inch pieces and left out overnight to dry out
• 6 ounces of gluten free mini chocolate chips
• Unsalted butter for preparing the pan

Directions:

1. To make the custard, whisk the yolks, eggs, and half of the sugar together in a large bowl. In a medium sauces pan, whisk together the remaining sugar, milk, vanilla, salt, and nutmeg, then bring to a boil. While whisking the yolks constantly, gradually pour the milk mixture into the yolk mixture. Set aside.
2. In a bowl, evenly toss the bread and 4 oz of chocolate together and then put into the buttered 8-cup gratin dish. Pour the custard over the bread. Stir the bread and chocolate pieces so the custard settles evenly in the pan. Cover slightly with foil and set aside for 30 minutes.
3. Place a rack in the middle of the oven and preheat to 325 degrees F.
4. Place the gratin dish in a larger baking pan and place on the rack. Pour enough hot water into the baking dish to reach halfway up the gratin dish. Bake the bread pudding until just set, but still wiggly, about 45-50 minutes.
5. Remove from oven sprinkle with 1/4 cup each (or to taste) mini chocolate pieces and chopped pecans, snip corner of glaze packages and drizzle over the top of bread pudding. Let cool completely before serving.

Serve with gluten free vanilla ice cream.

Prosciutto Brie and Green Apple Panini

Chef: Christine Guedea

Ingredients:

• 2 Slice of Udi’s White Bread
• 4 Slices of Prosciutto ham
• 4 Slices of Brie Cheese
• 1/4 Thinly sliced Green Apple

Directions:

Grill sandwich on a flat grill or Panini grill.

Raspberry Filled Granola Bars – 3rd place winner

Chef: Julie Olsen
(from her blog: www.jujucake.blogspot.com)

Ingredients:

• ¾ cup butter or Earth Balance Buttery Spread, softened
• ¼ cup sugar
• 1 ½ cups gluten free flour blend*
• 1 ½ t. xantham gum
• ½ t. baking powder
• 1 ½ cups Udi’s granola
• 1 t. Almond or vanilla extract
• 1 cup raspberry preserves

Directions:

1. Preheat oven to 375 degrees.
2. Cream together butter, sugar and extract.
3. In a separate bowl, premix flour and baking powder.
4. Add granola and mix.
5. Add dry mixture to butter and sugar, mixing together to form a crumbly mixture
6. Pat 2/3 of mixture into a baking pan (13 x 9 lined with parchment paper)
7. Spread the raspberry preserves on top. Evenly sprinkle remaining 1/3 of crumble mixture over the jam.
8. Bake for 20-25 minutes
9. Cool pan completely and cut into squares.

*Gluten Free Blend: 1.5 cup brown rice flour, 1.5 cup potato Flour, and one cup Tapioca starch. You can also use other already mixed GF flour blends.

Slammin’ Salmon Pizza

Chef: Elinor Ives

Ingredients:

• 2 Udi’s pizza crusts
• olive oil, for misting
• 8 oz salmon fillets
• 1 tablespoon extra virgin olive oil
• 2 cloves garlic, minced
• 1 cup broccoli florets
• ½ cup red bell pepper, minced
• 4 oz. cream cheese
• 1 ½ cups shredded cheddar cheese
• 1 tablespoon fresh dill, minced
• salt and pepper, to taste

Directions:

1. Preheat oven to 450.
2. Place salmon in a shallow metal baking dish and bake for 10 minutes, flipping once after 5 minutes of cooking. Set aside to cool. Do not turn off oven.
3. While salmon is baking, place a medium nonstick skillet over medium heat and sauté garlic in olive oil for 5 minutes. Set aside.
4. In a medium pot, steam broccoli and red pepper for 2 minutes. Set aside.
5. When salmon is cool enough to handle, break it into bite-sized chunks.
6. Brush both crusts with the sautéed garlic in olive oil. Next, drop teaspoonfuls of cream cheese on top of each crust. Top with broccoli, red peppers, salmon, and cheddar cheese.
7. Bake pizzas for 10 minutes or until cheddar cheese is melted and crust is golden brown.
8. Sprinkle pizzas with fresh dill and salt and pepper to taste. Serve with a green salad and enjoy!

Udilicious Cinnamon Roll Bread Pudding with Vanilla Bean Sauce – 2nd place winner

Chef: Johnna Perry

Bread Pudding Ingredients:

• Two packages Udi’s Cinnamon Rolls, frosted with enclosed frosting
• 1/3 cup raisins
• 1/3 cup chopped pecans (dry roasted, unsalted if available)
• 1 quart Shatto milk
• 6 Karbaumer eggs
• 1 cup sugar
• 1 teaspoon vanilla bean paste (or vanilla extract)
• 1/3 cup Shatto butter, sliced

Directions:

1. Tear the cinnamon rolls into small pieces and place into a greased 9” x 13” casserole dish.  (In the photo, I used a small casserole and a 9” x 9” so I could share with a neighbor.)
2. Sprinkle the raisins and pecan pieces over the cinnamon roll pieces.
3. Beat the milk, eggs, sugar and vanilla until well blended, then pour over the cinnamon rolls.
4. Cover and refrigerate for 2 to 3 hours.  Preheat oven to 350 degrees.
5. Slice the butter and dot the top of the rolls with it.  Place in oven and bake 45 to 50 minutes until it is set in the center and bubbling around the edges.

Vanilla Bean Sauce Ingredients:

• ½ cup sugar
• 3 T. light brown sugar
• 1 T. white rice flour
• 1 t. ground nutmeg
• 1 Karbaumer egg
• 2 T. Shatto butter
• 1 ¼ cups Shatto whole cream
• 1 vanilla bean, split and scraped

Directions:

1. Whisk all ingredients together and cover over medium heat for 12 to 15 minutes, whisking constantly.
2. The mixture will thicken considerably and even more after it cools.
3. Sauce can be served either warm or at room temperature.

(I like the sauce on Udi’s lemon streusel muffins, too…if there is ever any leftover. )

Veggie Pizza with Pesto

Chef: Sarah Willey

• 1 Udi’s Pizza Crust
• 3 TBS Pre-made Pesto (or basil, garlic, olive oil in blender)
• 2 TBS Olive Oil
• 1/3 cup mozzarella cheese
• 1 sliced zucchini
• 1/2 cup sliced mushrooms
• 2 cloves chopped garlic
• 1 small roma tomato
• 2 TBS parmesan cheese

Directions:

1. Sauté 1 zucchini and 1/2 cup mushrooms in a pan with a little olive
2. oil until tender, add 2 cloves chopped garlic at the very end (you don’t want to burn the garlic).
3. Spread pesto over Udi’s Pizza crust.
4. Sprinkle mozzarella cheese over pesto sauce.
5. Add zucchini, mushrooms and garlic over cheese. Add sliced roma tomato.
6. Sprinkle with a little fresh grated parmesan cheese and bake according to Udi’s Pizza Crust package directions. (About 12 minutes at 450 degrees)
7. Remove from oven and add fresh basil.

There is not a way to please all these nay-sayers that will go above and beyond to convince you that such a major step is unnecessary, however, there may be a few ways to ease the blow to those unsupportive people in your life when you announce your gluten intolerance or avoidance.

Here are some tips that I have found helpful. Even if you have super supportive people around you, some of these tips can still make life a little more pleasant.

1. Don’t share all the reasons you have found that gluten is harmful

Most Gluten Free people quickly become experts on their health because of the hours and hours of research that go into figuring out how to heal themselves or their child. Preaching the evils of gluten implies to others that you know better than they do, and you probably do, but you’ll get a much better reception if you keep it to yourself.  When I spend time with friends who are not gluten free – one with an autistic child, or the one with many autoimmune diseases and continuing ill health, among others, I try to bite my tongue. They know where to find me if they want Gluten Free info and they know I have a lot of it!

People often feel judged when you abstain from something/anything. I will never understand this concept, but I know it’s true. If I tell people I don’t drink alcohol, they can get downright hostile, partially because they see it as a judgment on the fact that they drink even though it’s not. It works the same way with gluten. People often feel judged if you don’t eat gluten, especially if you tell them why they should be gluten free, too – even if you are telling them how it will help them.

2. Keep your new found health expertise to yourself

It seems the most irritating thing to the non-gluten free is the constant discussion of what you can eat and what you can’t eat. When you are out with family or friends, just kindly say “no thanks” if you are offered something you can’t have, just as you would if you were offered something you didn’t like. No need to make a big deal or provide any explanation.

3. Discuss your health issues, and vent to other Gluten Free-ers

When you go gluten free or encounter a friend, relative or coworker that is unfamiliar with your situation, explain it once in as much detail as you feel is necessary to make it clear. Explain that it is not a choice, but a necessity. Comparing it to an allergy seems to be something people can grasp without being annoyed with you for “choosing” to make life so difficult. Your friends and family who want details will pursue them, but don’t offer more than they want to know. People may ask questions, but they really don’t want details on your bloating or digestion, etc.

Vent and discuss your issues on a site like the Gluten Freeville Facebook page or a local support group. Even the most patient of friends will grow weary of being around you if all the talk when you are together is about you and your health or diet.

4. Set Realistic Expectations

Don’t expect people to provide you or your child with gluten safe meals. Tell your friends and family that you will be bringing your own food to events at their homes so they will not have to worry about what to feed you. If your child is gluten free, send food with them instead of expecting others to learn their way of life. If they take interest in trying to make you something special, you will be pleasantly surprised and they won’t feel that you are putting the burden on to them.

5. QUIETLY begin to shift the food in your home

If you suddenly announce everyone has to go gluten free, you will likely have whining, crying and heavy push-back. At your own home, begin to buy naturally gluten free products and quietly make some great gluten free recipes without discussing it unless you get compliments on the meal. There are many great gluten free meals and treats that you can make. If you are not the cook or shopper in your home, this is much more difficult, but not impossible. You may have to get a bit more involved in the process than you are currently.

Before I introduced my gluten free kitchen to my family members that didn’t have to be gluten free, I just began serving great gluten free meals. When they’d say they enjoyed it, I’d proudly say, “That was all gluten free!” and leave it at that. Pretty soon, that was happening every day and I don’t think I ever discussed the fact that I was shifting the whole family (in order for it to be a safer environment for the one that needed it.) It just slowly went from two types of each meal, the gluten free and the regular version, to just the gluten free version.

Changing Intolerant People

By now, you have astutely figured out that this is not advice on changing the people in your life that are hostile toward your gluten intolerance. Sadly, there’s no magic. You can’t change other people. You can only change what you give them to react toward, and treat them with kindness if the face of adversity. If events, conversations, meals and outings are not frequently about you and your health issues, you may just find that those unpleasant confrontations with insensitive people will begin to fade away.

Have any other ideas on dealing with the intolerant people in your life?
Add them in the comment section below.

Click here to read a May 19th ABC News article that cites a new study that reports NO easing of gastrointestinal or behavioral symptoms for autistic children on a gluten free/casein free diet.

However, Louise and Matt Babbitt will tell you that the studies, whether they recommend or deny that a GF diet helps autistic kids, are irrelevant when it comes to their son Noah.

Noah could not communicate and would not make eye contact. “Once Noah was diagnosed, his parents started researching his form of autism and discovered one theory that called for autistic children to be on a gluten and dairy free diet. Researchers believed the wheat and the protein from dairy has some kind of effect on the development of an autistic brain. “

The Babbitts put Noah on this diet just after his third birthday. The results were “phenomenal.”

“Both Louise and Matt realized how important it is to keep Noah on a strict gluten and dairy free diet. Last summer they went to an ice cream store that served dairy free ice, but they forgot to bring a gluten free cone with them. Louise told Noah not to eat the cone and never really thought anything of it.

“Being a child and forgetting, Noah ate the cone and within 15 minutes they “had lost all communication” with him. “

“Now, at five and a half years old and in senior kindergarten at St. Anthony’s School, Noah has a full vocabulary and many friends in his class. Although he excels beyond his peers in math and reading, Noah’s teacher and parents decided it would be best to keep him in with kids his own age to keep his social skills developing.”

Read Noah’s complete story of his road to recovery here.

The Autism Society of America takes the position that “Individuals with ASD may exhibit low tolerance or allergies to certain foods or chemicals. While not a specific cause of autism, these food intolerances or allergies may contribute to behavioral issues. “

“Research in the U.S. and England has found elevated levels of certain peptides in the urine of children with ASD, suggesting the incomplete breakdown of peptides from foods that contain gluten and casein. Gluten is found in wheat, oats and rye, and casein in dairy products. The incomplete breakdown and the excessive absorption of peptides may cause disruption in biochemical and neuroregulatory processes in the brain, affecting brain functions.”

The Autism Society recommends removing gluten and casein from the diets of children with Autism.

Also helpful:
Can a Gluten Free Diet Help Autism? by Dr Hirani
The reasons why a GF diet works for 3 out of 4 patients that Dr. Hirani treats.