faviconfaviconfaviconfavicon
  • About Jason
    • Personal Statement
    • The Jason Shon Bennett Testimonials
  • Health Education
    • Browse by Health Topic
      • Welcome
        • Get Started 
        • Inspiration 
        • My 20 GOLDEN Rules 
        • Quick Tips
        • Research & Studies
        • Testimonials
      • Digestion/Gut Health
        • Acid/Alkaline 
        • Bowel Health & Fibre
        • Gluten, Oats & Wheat
        • Liver Health & Disease
        • Microbiome, Prebiotics & Probiotics
      • Disease Prevention
        • Asthma/Allergies
        • Cancer
          • Bowel & Colon Cancer
          • Breast Cancer
          • Liver Cancer
        • Diabetes 
        • Global Health Statistics (NCDs)
        • Heart Disease 
        • Medication & Drug Research
        • Vitamins, Minerals & Supplements
      • Fasting/Weight Loss
        • Fasting
        • Calorie Restriction
        • Weight Loss, Overweight, Obesity 
      • Foods to Eat/Avoid
        • Coffee & Green Tea
        • Dairy Products  
        • Fats – Good & Bad 
        • Food Addiction 
        • Food Marketing Myth
        • Foods to Avoid  
        • Raw, Sprout, Ferment
        • Sugar Advice
        • Superfoods 
      • Genetic Expression
      • Health & Wellness
        • Children’s Health 
        • Men’s Health
        • Pregnancy & Fertility
        • Skin Health 
        • Women’s Health
      • Lifestyle Advice 
        • Alcohol
        • Behaviour Change 
        • Exercise & Movement
        • Mental Health, Stress & Happiness 
        • Sleep & Relaxation
        • Smoking & Tobacco
      • Longevity & Centenarians
      • Plant-Based Eating
        • Chicken & Disease
        • Meat & Disease 
        • Plant-Based Diets Save Lives
    • Articles by Jason
    • Jason’s Videos
    • Jason’s Podcasts
    • Jason in the Media
    • Frequently Asked Questions (FAQs)
  • Tracey’s Recipes
    • Browse Recipes
    • About Tracey
  • Jason Speaking
    • Workplace Wellness
  • Books
  • Events
  • Health Quiz
Gluten – why to give it a rest
June 9, 2019
Celiac, Gluten & Wheat Intolerances: References
June 9, 2019
Published by Jason Shon Bennett at June 9, 2019
Categories
  • Bowel Health
  • Food Addiction 
  • Foods to Avoid  
  • Gluten & Wheat
Tags
ARTICLES
Home > Article > Gluten-Free Foods List

Gluten-Free Foods List

Wheat, barley and rye grains, or their extracts are used in many manufactured products. Wheat flour is used to thicken or bulk-up foods that don’t appear to contain flour such as sausages, baked beans and some canned vegetables. Malt made from barley is used extensively in manufacturing as a natural colouring, flavouring and sweetening agent.

Sushi has malt vinegar used to enhance the flavour of the rice before rolling. The biggest frustration though, is gluten-containing maltodextrin, which is used in a huge variety of processed foods. Nachos often come with maltodextrin-flavoured powder. As do some varieties of chocolate, rotisserie chickens, bacon and even home-brewed beers. Sorry beer fans, hops are from the wheat family and contain gluten (!). This is probably why I used to get bloated when I drank beer.

Gluten-Free Foods

Fresh meat, fish, chicken, pork, eggs, milk, cheese, fruit and vegetables, potato, rice, corn, quinoa, buckwheat, tapioca (from the cassava root), amaranth, soy, polenta, millet, sorghum, maize, rice cakes, rice crackers, corn flour, corn thins, rice noodles, rice pasta, corn pasta, gluten-free muesli and cereals, butter, margarine, oils, salt, peppers, herbs, spices, garlic, nuts, seeds, jam, honey, nut butters, glucose, golden syrup, tea, coffee, herb teas, fruit juice, vegetable juice, plain popcorn, plain salted potato chips, gluten-free chocolate and gluten-free ice cream. Barley grass and wheat grass are both incredible health-giving superfoods and are 100% gluten-free.

Gluten-Containing Foods (or foods that often have gluten added to them)

Wheat, rye, barley, spelt, wheat germ, bran, semolina, couscous, malt, malted barley, tabouli, durum wheat, most breakfast cereals, sausages, rissoles, fish cakes, any food fried or cooked with breadcrumbs, breadcrumbs, pasta and wheat-based noodles, pizza base, pastry, croutons, pancakes, bread and baked products, marmite, vegemite, cornflakes, stuffing, trifle, sponge, cheese spread, soy sauce, packet sauces, packet gravy, barley waters, homemade beer, milkshakes, flavoured milk, most lollies and sweets, soups, takeaways, pretzels, crackers, instant meals, most French fries and anything containing maltodextrin.

Oats are often ok

Historically, people with gluten-intolerance were advised not to eat oats. Oats do not contain the irritating gluten and lack many of the irritating cereal protein prolamines found in wheat. However, oats do contain the prolamine avenin which can be toxic to the intestinal sub-mucosa and can trigger a reaction in some celiacs. A number of studies have confirmed that a moderate amount of oats – around 40-60g a day – are not harmful to some celiacs (who cannot tolerate any gluten at all), although highly reactive people are still advised to avoid them.

Gluten-Free Cooking Tips

Maize corn flour and pea flour is useful for thickening soups, sauces, shortbread-type biscuits or blended for baking. Arrowroot when cooked forms a fine, clear gel, is useful for thickening fruit sauces and syrups. Rice flour helps provide a good brown colour to cooked food and is best used blended with other gluten-free flours for shortbread and pikelets. Cornmeal provides a more grainy texture for baked toppings and is also good combined with other flours. Ground millet is good for thickening or in baking. So there is a huge healthy variety of gluten-free foods to choose from!

REMEMBER: It’s really important that you deal with your body and your health issues. Do not compare yourself with others. You are biochemically and genetically unique. You have to learn what works for you — and you alone — and then you are on your way to true health. You should always adjust your foods based on how you feel mentally and physically after consuming them. No one diet works for everyone. Some folks can eat gluten no problem; for others, gluten make them sick and tired. If, after a meal, you feel bloated, tired, nauseous, or depressed, then your meal was not ideal. Ultimately you will tweak and figure out the perfect mix of foods that suits you the best..

The more you consider excluding from your diet, the more new and exciting super-nutritious foods you discover to fill the holes! Amazing new foods like tofu, quinoa, home-grown sprouts, miso soup, amaranth, tamari-roasted pumpkin seeds, tahini, linseed, spirulina and many more. Food elimination diets force you to open your mind and try new foods. After 12 months you will have a good idea of how foods affect you. If you try a large amount of any suspected food in one day, how your body reacts will determine the truth. It will give you an instant indication if it is a food that serves you or weakens you.

Once you are aware of and understand your food intolerances you can create the perfect diet to suit your biochemical individuality.

GOLDEN Rule 1: Be Prepared and Control your Environment

GOLDEN Rule 2: Deal with the Body you have

GOLDEN Rule 3: Honour Thy Bowel

GOLDEN Rule 4: Give up what Weakens You

GOLDEN Rule 5: Read Ingredients Panels (RIP) or Rest in Peace

Gluten, Oats & Wheat – what is the difference?

Gluten – why to give it a rest

Should I eat Bread?

Celiac disease not that rare and impacts fertility

Celiac, Gluten & Wheat Intolerances: References

Written by Jason Shon Bennett from jasonshonbennett.com®. Full international copyright© and protection exists for this material. No commercial use without permission and full acknowledgement. For a deeper health education, read my books Eat Less, Live Long, My 20 GOLDEN Rules, and Feel Great & Live Longer, or contact me to speak at your workplace or community organisation.

Jason wishes to deeply thank, acknowledge and recognise the effort and contribution that the PIF Foundation has provided on a voluntary basis since 2014, as we educated, motivated and inspired change that helps transform the health, vitality and longevity of people all over the world.

Jason has loads of video content from events and interviews. Have a look at them here


Sign up for our newsletter to receive special offers, event invitations, and more.

JOIN NOW

[mc4wp_form id=”637″]
Jason Shon Bennett
Jason Shon Bennett

Comments are closed.

Fill Details

    Valued at $200 this is a one-time offer of $59.90

    Navigation

    • About Jason
    • Health Education
    • Tracey’s Recipes
    • Jason Speaking
    • Books
    • Events
    • Health Quiz
    • Contact

    Education & Media

    • Jason’s Articles
    • Jason’s Videos
    • Jason’s Podcasts
    • Browse All Content
    • Frequently Asked Questions (FAQs)

    Recipes

    • Browse All Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Salads
    • Soups
    • Smoothies
    • Sweet Treats
    • Desserts
    • Dinner Party Ideas
    • Fasting Juices

    Contact

    Jason currently resides in Swanson
    Auckland, New Zealand.
    Contact him by emailing

    jason@jasonshonbennett.com

            

    Follow Us

            
    18 Awhiorangi Promenade, Swanson,
    Auckland 0816, New Zealand.+64 21 882 339info@jasonshonbennet.comTerms of Use | Privacy

    © 2019 JasonShonBennett
    • Terms of Use
    • Privacy