Quick Facts About Gluten & Cheat Sheet

Quick Facts About Gluten & Cheat Sheet

I just presented a seminar today and thought I would share the Gluten-Free Cheat Sheet I sent to those who attended as well as summarize the presentation.

We covered:
– What gluten is
– Celiac Disease and it’s symptoms
– How to test for Celiac Disease
– Non-Celiac Gluten/Wheat Sensitivity
– How To Get Started On A Gluten-Free Lifestyle
– Healthy Swaps For Popular Foods

Here is the presentation summarized:

– gluten is a protein found in some grains
– gluten nourishes the plant embryo
– affects elasticity of dough

– a gluten-free diet means a healthier diet
– gluten-free means carb-free
– eating gluten-free will make you lose weight
– wheat free means gluten free
– quantity issue rather true sensitivity

Celiac Disease:
– an auto-immune disorder
– small intestine is damaged (small intestine where we absorb nutrients from food)
– eating gluten-free is a MUST

Celiac Disease Symptoms:
– over 200 symptoms, difficult to diagnose without testing
– gas, bloating and/or vomiting
– changes in bowel movements
– weakness and fatigue
– weight loss
– long term complications: anemia, osteoporosis, lymphoma, mineral deficiencies, nervous system disorders

Non-Celiac Gluten or Wheat Sensitivity:
– pain, bloating, diarrhea, constipation
– headaches, foggy mind, depression, ADHD-like behaviour
– fatigue, inflammation, bone or joint pain
– won’t test positive for Celiac Disease
– must be diligent with an Elimination Diet to discover

– Celiac Disease test: blood test tTG-IgA
– gluten must be present in the diet to test positive for Celiac Disease
– if confirmed, a biopsy will be taken from the small intestine

Where Gluten Is Hidden:
– some grains (wheat, barley, rye and wheat variations)
– cross contamination (examples; oats in processing plant, at restaurants)
– dressings, soups, processed meats, fries, spices, flavourings, beer, etc
– Cosmetics (dermatitis herpetaformis)
– important to check labels for hidden source words such as; hydrolyzed vegetable protein, natural flavours, maltodextrin, etc

How To Go Gluten-Free:
– research (this is key)
– set up a plan, create a meal plan, search for recipes and ingredients
– meal prep – you’ll be less likely to grab something fast and cheap that may be harmful for you
– check labels! or phone company directly
– find healthy substitutes for favourite foods

Healthy Swaps:
– Bread/Wraps -> lettuce, flax wraps, portobello mushroom caps (burger buns)
– Pasta -> brown rice or non-gmo corn pasta, zucchini noodles, kelp noodles, bean pasta
– Oatmeal -> gluten-free oats, buckwheat groats, quinoa
– Pizza -> cauliflower crust, ground meat crust

There you have it, that was a summary of some quick facts about gluten. Down below you can read the Cheat Sheet and you may also download it here: https://www.dropbox.com/s/ny9fjy8ucm847oa/gluten%20free%20cheat%20sheet.pdf?dl=0




COMMON FOODS THAT CONTAIN GLUTEN (unless specified as gluten-free)

  • Pasta and Noodles
  • Breads (pitas, tortillas, bagels)
  • Crackers, Cookies, Donuts
  • Cereal, Granolas, Breakfast Foods (pancakes, waffles, crepes)
  • Baked Foods (cakes, pastries, pie crusts)
  • Coating Mixes (breadcrumbs)
  • Croutons, Stuffings, Dressings
  • Sauces, Gravies, Spice Mixes
  • Beer, Malt-Beverages, Malt-Vinegars


  • Meat Substitutes (seitan)
  • Processed Meats and Cold Cuts
  • Candy, Candy Bars, Granola Bars, Protein Bars
  • Soups and Thickeners
  • Salad Dressings and Marinades
  • Soy Sauce
  • Pre-seasoned meats
  • Tortilla Chips
  • Starches, Dextrin
  • French Fries and Potato Chips (cross contamination)
  • Fillings (cheesecakes, pies)
  • Brown Rice Syrup (if made with barley enzymes)
  • Scrambled Eggs or Omelettes at Restaurants (they may add batter)

Review full list here: https://www.celiac.com/articles/182/1/Unsafe-Gluten-Free-Food-List-Unsafe-Ingredients/Page1.html


  • Glucose (sometimes derived from wheat)
  • Vitamin E (sometimes derived from wheat germ)
  • Hydrolyzed vegetable protein
  • Modified food starch
  • Natural Flavours (ex: caramel)
  • Maltodextrin (sometimes derived from wheat)



  • Meats and Poultry
  • Fish and Seafood
  • Vegetables
  • Fruits
  • Dairy (check for sensitivities)
  • Beans, legumes
  • Nuts and Seeds
  • Rice, Corn, Teff
  • Gluten-free Oats
  • Millet, Amaranth, Buckwheat, Quinoa
  • Sorghum, Tapioca, Arrowroot, Yucca, Cassava
  • Non-GMO Soy
  • Flax, Chia, Hemp
  • Potatoes, Yams
  • Coconut/Olive/Avocado/Sesame Oil





Remember: Always Check Labels!






Lettuce leaves, flax wrap, coconut wrap, rice wrap, rice cakes, quinoa cakes, Portobello mushroom caps

Almond meal, cashews (in food processor), brown rice

Brown rice pasta, non-gmo corn pasta, kelp noodles, zucchini noodles or lasagna, bean pastas

Puffed rice/millet/quinoa cereal, certified gluten-free oats, buckwheat groats, quinoa, chia seeds

Cauliflower crust, ground meat crust

Air-popped popcorn, mixed nuts

Soy Sauce
Tamari, Coconut Aminos

Flours (find appropriate ratios for baking)
Sorghum, coconut, almond, rice, fava, almond, chickpea, buckwheat, non-gmo corn

Gravies & Thickeners
Homemade gravy using rice flour to thicken, tapioca/arrowroot/potato starch, xantham gum in baking

Gluten-free beer, wine, ciders, rum, tequila, vodka (potato)… check with company for bourbon and whiskey (always air on the side of caution)

* Always check labels and never be afraid to put your health first. * You are allowed to say “no thank you” to food offerings that make you unwell. * Surround yourself with people who support your health goals. * Speak to your doctor and nutritionist for extra help.

With peace & love,

Jessica Ann
Hom, CHN

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