Gluten-Free Eating

Gluten-Free Eating

The big feast is behind us, but the rest of the holidays are upon us. It’s hard to stay on track if you’re following a diet plan or have dietary restrictions during this time of year, but that’s where ChipMonk comes in. Below, I’ve broken down the dos and don’ts for gluten-free lifestyles. I’ll be covering more throughout the month like diabetes and the low carb/keto lifestyles.

If you have Celiac Disease, gluten sensitivity, a wheat allergy or just like to avoid gluten in general, then the most important things to understand are where gluten comes from and what it is. Gluten is a combination of proteins, glutenin and gliadin, and they’re found in wheat, barley, and rye. It gives our bread and doughs a lot of their elasticity and can be found in any and all products containing wheat and all-purpose flours. That’s why it’s so hard to avoid gluten. 

The Do’s And Don’ts Of Gluten-Free Eating


Do: Check the labels to make sure there is no wheat, rye or barley in the ingredients.

Don’t: Assume something is gluten-free because it doesn’t look like a baked good, a lot of sauces use wheat as a thickening agent for example.


Do: Stay in the perimeter of the grocery store for foods such as produce, meats, and dairy. 

Don’t: exclusively shop through the aisles as a lot of the shelved goods are processed and are more likely to have wheat and gluten. 


Do: Vocalize your gluten-free needs to friends and family and explain what foods you need to avoid.

Don’t: Assume people will know how to tell something is gluten-free.


Do: Plan ahead and look at the menu items of places you’re likely to visit. 

Don’t: Hope every restaurant will have options for you.


Do: Ask if the food you’re eating is gluten-free. If you’re not sure whether the food has gluten or not, stick to single item foods like fruits, vegetables, and meats.

Don’t: Test your luck and gamble with what you eat! 


Do: Bring your own gluten-free foods like bread and pasta to big dinner gatherings. Plan ahead.

Don’t: Be left out of the meal because of gluten-filled options. 

Do: Use separate cookware and utensils if you share a kitchen to avoid contamination.

Don’t: Share cookware without properly cleaning them.

Do: Get checked by a physician to make sure you’re gluten intolerant or sensitive.

Don’t: Stop eating gluten because you may think you are, as you’ll miss out on lots of nutrients. 


Gluten-Containing Foods:

  • Baked goods (crackers, donuts, pastries, etc.)

  • Beer

  • Bread

  • Cereals

  • Chocolate bars

  • Corned beef

  • Couscous

  • Gravies

  • Malt containing products

  • Monosodium glutamate (MSG)

  • Pasta

  • Pizza

  • Sausages

  • Salami

  • Sauces – many have wheat as a thickener

  • Soups – many have wheat as a thickener

  • Snack foods

  • Wheat flour

Gluten-Free Foods

That’s the bad news, the good news is that you can have all of the following:


gluten free foods.jpg


That’s a big list, and it goes to show you that you have plenty of options. The key is remember where gluten comes from - wheat, barley and rye. Read the labels carefully or limit yourself to the produce, dairy and deli sections of the store. If nothing else, you can always make your own gluten-free products like we do!

For more food options, check out the following online resources:

Read more

The Link Between Sugar and Cancer

The Link Between Sugar and Cancer

Does Sugar Cause Cancer?

Does Sugar Cause Cancer?

Sticking to Your New Year's Resolution

Sticking to Your New Year's Resolution


Be the first to comment.
All comments are moderated before being published.