Gluten Containing Foods

Numerous studies demonstrate that grains high in gluten damage your intestinal lining. Gluten can cause long-term harm to your small intestine, which may result in nutritional deficiencies. If you have celiac disease, gluten intolerance is not just an inconvenience – it can be debilitating. In such cases, you should avoid any foods containing gluten.

Diet is still the most effective protocol and preventative measure. If you want to help your body to cure autoimmune illness, stay away from ALL grains, especially ones that contain gluten. Once your gut is healthy, you can add healthy grains that have been fermented or sprouted. Gluten may be present as an ingredient in barley malt, chicken broth, malt vinegar, some salad dressings, veggie burgers (if not specified gluten-free), and soy sauce.

Products labeled wheat-free are not necessarily gluten-free. They may still contain spelt (a form of wheat), rye, or barley-based ingredients that are not gluten-free (GF). To confirm if something is gluten-free, be sure to refer to the product’s ingredient list.

Avoid These Foods if You Have Gluten Sensitivity 

  • Wheat
  • Varieties and derivatives of wheat such as:
    • wheatberries
    • durum
    • emmer
    • semolina
    • spelt
    • farina
    • farro
    • graham
    • KAMUT® khorasan wheat
    • einkorn wheat
  • Rye
  • Barley
  • Triticale
  • Malt in various forms including: malted barley flour, malted milk or milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar
  • Brewer’s Yeast
  • Wheat Starch that has not been processed to remove the presence of gluten to below 20ppm and adhere to the FDA Labeling Law*
  • Pastas:
    • raviolis, dumplings, couscous, and gnocchi
  • Noodles:
    • ramen, udon, soba (those made with only a percentage of buckwheat flour) chow mein, and egg noodles. (Note: rice noodles and mung bean noodles are gluten free)
  • Breads and Pastries:
    • croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts, rolls
  • Crackers:
    • pretzels, goldfish, graham crackers
  • Baked Goods:
    • cakes, cookies, pie crusts, brownies
  • Cereal & Granola:
    • corn flakes and rice puffs often contain malt extract/flavoring, granola often made with regular oats, not gluten-free oats
  • Breakfast Foods:
    • pancakes, waffles, french toast, crepes, and biscuits.
  • Breading & Coating Mixes:
    • panko breadcrumbs
  • Croutons:
    • stuffings, dressings
  • Sauces & Gravies (many use wheat flour as a thickener)
    • traditional soy sauce, cream sauces made with a roux
  • Flour tortillas
  • Beer (unless explicitly gluten-free) and any malt beverages (see “Distilled Beverages and Vinegars” below for more information on alcoholic beverages)
  • Brewer’s Yeast
  • Anything else that uses “wheat flour” as an ingredient

Foods That May Contain Hidden Gluten

  • Energy bars/granola bars
  • French fries – be careful of batter containing wheat flour or cross-contamination from fryers
  • Potato chips – some potato chip seasonings may contain malt vinegar or wheat starch
  • Processed lunch meats
  • Candy and candy bars
  • Soup – pay special attention to cream-based soups, which have flour as a thickener. Many soups also contain barley
  • Multi-grain or “artisan” tortilla chips or tortillas that are not entirely corn-based may contain a wheat-based ingredient
  • Salad dressings and marinades – may contain malt vinegar, soy sauce, flour
  • Starch or dextrin if found on a meat or poultry product could be from any grain, including wheat
  • Brown rice syrup – may be made with barley enzymes
  • Meat substitutes made with seitan (wheat gluten) such as vegetarian burgers, vegetarian sausage, imitation bacon, imitation seafood (Note: tofu is gluten-free, but be cautious of soy sauce marinades and cross-contamination when eating out, especially when the tofu is fried)
  • Soy sauce (though tamari made without wheat is gluten-free)
  • Self-basting poultry
  • Pre-seasoned meats
  • Cheesecake filling – some recipes include wheat flour
  • Eggs served at restaurants – some restaurants put pancake batter in their scrambled eggs and omelets, but on their own, eggs are naturally gluten-free

How to Make Homemade Yogurt

I love making my own homemade yogurt – it contains beneficial bacteria that helps to digest food and promotes healthy functioning of the immune system.

Yogurt that has been sitting on the shelves at the grocery store does not have the fresh, active bacteria that homemade yogurt does. Commercially manufactured yogurt is made from pasteurised milk, it is difficult to digest because it contains sugar, preservatives, and fillers.  It can often cause allergic reaction in many people. Once the commercial yogurt has been refrigerated, the quantity of friendly bacteria decreases and the health benefits decrease. Also, from the weight management perspective, it may contribute to weight gain due to the cold and heavy quality.

If you buy yogurt at the store, choose products that contain live active cultures. If the yogurt has been pasteurized or heated, the beneficial bacteria are dead and will not provide any health benefits.

Homemade yogurt is especially beneficial for individuals on a vegetarian diet. One cup yogurt contains about 13 grams of protein, calcium, potassium, phosphorus, B complex, and folic acid. People taking antibiotics, which can destroy digestive flora, are often recommended to eat yogurt to replace healthy bacteria.

Fresh yogurt is digested in about 1 hour, as compared to the 3 hours it can take to digest milk. People who have issues with digesting milk say that fresh yogurt is much easier to digest and it actually helps their immune system.

Learning how to make yogurt at home is easier than you think. Use the milk from only from the grass-fed animals, goat or sheep milk is best. Raw milk would be my first choice if you can find a local farm in your area.

Follow these steps to make a delicious homemade yogurt:

Equipment: 5- to 8-cup container with lid, thermometer, plastic or glass spoon.

  1. Heat milk in a large saucepan over medium-high heat, stirring frequently with plastic or glass spoon, until it is steaming, barely bubbling and registers 180°F on an instant-read thermometer. Important tip: Do not leave the milk unattended – it can boil over very quickly.
  2. Pour the milk into a clean, heat-safe 5- to 8-cup container. Let it stand, stirring frequently, until cooled to 110°F.
  3. Open 2 capsules of probiotics and add them into the milk (in a small bowl first), then stir the mixture back into the warm milk.
  4. Cover the container and wrap in a clean kitchen towel to help keep it warm. Place in a very warm place. You may use stove with a light turned on.
  5. Let it stand undisturbed until thickened and tangy, at least 8 and up to 12 hours.
  6. Refrigerate yogurt until cold, for about 2 hours. The yogurt will thicken a bit more in the refrigerator.
  7. You may sweeten yogurt with stevia, fruits, or cacao.

Homemade Yogurt can be stored in regenerator for up to 1 week.

Tip: Make sure that temperature is between 100 and 110 F, otherwise it may kill the bacteria and disturbs a fermentation process.

There are a few ways to create a very warm (about 110°F) environment for making yogurt:

  • Method 1: Turn your oven on to 200° for about 5 minutes, then turn it off. Add the towel-wrapped container of yogurt and if you have an oven light, turn it on for added warmth.
  • Method 2: Place a hot water bottle (or other small container) filled with very hot water alongside the towel-wrapped container in a small cooler.
  • Method 3: Wrap a heating pad set to High around the towel-wrapped container.
  • Method 4: Use yogurt maker (Cost: $25 online).

I hope you will try this recipe at home and enjoy its benefits. Post your comments below if you want to share your tips or recommendations.