GLUTEN FREE made easy don’t let GLUTEN exposure be

the source of pain in your life

what is it? gluten is a protein found in wheat, rye oats & barley. Gluten is the composite of a prolamin and a glutelin, which exist, conjoined with starch, in the endosperm of various grass-related
grains. Gliadin, a water-soluble, and glutenin, a water-insoluble, (the prolamin and glutelin from wheat) compose about 80% of the protein contained in wheat seed. Being insoluble in water, they can be
purified by washing away the associated starch. Worldwide, gluten is a source of protein, both in foods prepared directly from sources containing it, and as an additive to foods otherwise low in protein.

GLUTEN FREE:* SOURCES OF GLUTEN or items that may contain HIDDEN GLUTEN:
Amaranth Flours made from Quinoa Soy (soya) Ales Communion Herbal Blends Pasta Semolina Vitamin & Mineral
Arrowroot nuts, beans & seeds Rice Tapioca Barley Wafers Imitation Play Dough Soup Base Supplements
Buckwheat Millet Montina™ Rice bran Tef Barley Couscous Meat/Bacon Prescription & OTC Soy Sauce Vital wheat gluten
malt/extract Croutons Imitation Seafood Malt made from Spelt Wheat
Corn Potato starch Sago Beer & Lagers Durum Kamut barley Spice Blends Wheat bran
Flax Potato flour Sorghum Bran & Breading Einkorn Lipstick Medications Stuffing Wheat germ
Broth Emmer Luncheon Meats Roux Supplements Wheat starch
Brown Rice Syrup Farina Marinades Rye Thickeners
Bulgur Faro Matzo flour/meal Sauces Triticale
*Nearly ALL processed foods & grains carry some risk Candy Gloss & Balms Orzo Seitan Udon
of cross-contamination. For the SAFEST approach to a Coating Mix Graham flour Panko Self-basting Poultry Vinegar (Malt only)
gluten-free diet, eat whole, unprocessed foods.
Print this handy travel card to keep
most commonly found sources in your wallet & use at restaurants.
signs you’ve been of hidden GLUTEN: I AM ALLERGIC
exposed to GLUTEN: Alcohol - beer, malt beverages, grain alcohols
Cosmetics - check ingredients on makeup, shampoo & other personal care items
TO GLUTEN.
...you experience abdominal bloating I have a severe allergy and have to
Dressings - thickened with flour or other additives
...you feel fatigued follow a STRICT gluten-free diet.
Fried foods - cross contamination with breaded items in fryers
...you observe skin problems or rashes I may become very ill if I eat food
Medications, vitamins & supplements - ask the pharmacist and READ the containing flours or grains of
...you experience diarrhea or constipation wheat, rye, barley or oats.
lablels closely
...you become irritable, moody
Processed / packaged foods - additives often contain gluten Does this food contain flour or
...you experience a change in energy levels grains of wheat, barley rye or oats?
Sauces - thickened with flour If you or the chef/kitchen staff are
Soy, Teriyaki & Hoisin sauces - fermented with wheat uncertain about what the food
Unexpected weight loss, mouth ulcers, depression and contains, please tell me.
Vinegar - malt varieties
even Crohn’s disease are all more severe gluten allergy I CAN eat food containing rice,
symptoms that you may experience. maize, potatoes, vegetables, fruit,
eggs, cheese, milk, meat and fish as

Consult with your nutritionist or physician GLUTEN-free alcohols long as they are NOT cooked with
wheat flour, batter, breadcrumbs or
sauce containing any of those
if you experience symptoms of a gluten exposure that wine, champagne, mead, hard cider, gluten-free beers ingredients.
result in prolonged discomfort. distilled spirits: brandy, bourbon (Maker’s Mark), cognac, Thank you for your help!
gin, grappa, rum, sake, scotch, sherry, tequila, vermouth, www.balancedbites.com

Sources: vodka, whiskey

http://www.celiactravel.com visit celiactravel.com to find
http://www.celiacsolution.com/hidden-gluten.html, http://en.wikipedia.org/wiki/Gluten this card in other languages
http://www.cdhnf.org/user-assets/documents/pdf/GlutenFreeDietGuideWeb.pdf
http://www.alternativeratreatments.com/gluten-intolerance-symptoms.html for safe gluten-free traveling!
http://www.celiac.com/articles/222/1/Gluten-Free-Alcoholic-Beverages/Page1.html

Diane Sanfilippo | BALANCED BITES nutrition & wellness | www.balancedbites.com

be a GLUTEN detective! find hidden sources of GLUTEN
in ingredients & food additives

*Nearly ALL processed foods & grains carry some risk of cross-contamination. For
the SAFEST approach to a gluten-free diet, eat only whole, unprocessed foods.
a detailed list of INGREDIENT ITEMS that either contain or may be contaminated with GLUTEN:
Abyssinian Hard (Wheat triticum durum) Farina Graham Mir Wheat amino acids Gravy Cubes 4
Alcohol (Spirits - Specific Types) Farro Nishasta Wheat Bran Extract Ground Spices/Spice Blends 4
Amp-Isostearoyl Hydrolyzed Wheat Filler Oriental Wheat (Triticum turanicum) Wheat, Bulgur HPP 4
Protein Flour (normally this is wheat) Orzo Pasta Wheat Durum Triticum HVP 4
Atta Flour Fu (dried wheat gluten) Pasta Wheat Germ Extract Hydrolyzed Plant Protein 4
Barley Grass (can contain seeds) Germ Pearl Barley Wheat Germ Glycerides Hydrolyzed Protein 4
Barley Hordeum vulgare Graham Flour Persian Wheat (Triticum carthlicum) Wheat Germ Oil Hydrolyzed Vegetable Protein 4
Barley Malt Granary Flour Perungayam Wheat Germamidopropyldimonium Hydrogenated Starch Hydrolysate 4
Beer (most contain barley or wheat) Groats (barley, wheat) Poulard Wheat (Triticum turgidum) Hydroxypropyl Hydrolyzed Wheat Protein Hydroxypropylated Starch 4
Bleached Flour Hard Wheat Polish Wheat (Triticum polonicum) Wheat Grass (can contain seeds) Maltose 4
Bran Heeng Rice Malt (if barley or Koji are used) Wheat Nuts Miso 4
Bread Flour Hing Roux Wheat Protein Mixed Tocopherols 4
Brewer's Yeast Hordeum Vulgare Extract Rusk Wheat Triticum aestivum Modified Food Starch 1, 4
Brown Flour Hydrolyzed Wheat Gluten Rye Wheat Triticum Monococcum Modified Starch 1, 4
Bulgur (Bulgar Wheat/Nuts) Hydrolyzed Wheat Protein Seitan Wheat (Triticum Vulgare) Bran Extract Natural Flavoring 6
Bulgur Wheat Hydrolyzed Wheat Protein Pg-Propyl Semolina Whole-meal Flour Natural Flavors 6
Cereal Binding Silanetriol Semolina Triticum Wild Einkorn (Triticum boeotictim) Natural Juices 4
Chilton Hydrolyzed Wheat Starch Shot Wheat (Triticum aestivum) Wild Emmer (Triticum dicoccoides) Non-dairy Creamer 4
Club Wheat (Triticum aestivum subspecies Hydroxypropyltrimonium Hydrolyzed Small Spelt Pregelatinized Starch 4
compactum) Wheat Protein Spirits (Specific Types) The following items may or may not contain Protein Hydrolysates 4
Common Wheat (Triticum aestivum) Kamut (pasta wheat) Spelt (Triticum spelta) gluten depending on where and how they Seafood Analogs 4
Cookie Crumbs Kecap Manis (Soy Sauce) Sprouted Wheat or Barley are made, and it is sometimes necessary to Seasonings 4
Cookie Dough Ketjap Manis (Soy Sauce) Stearyldimoniumhydroxypropyl Hydrolyzed check with the manufacturer to find out: Sirimi 4
Cookie Dough Pieces Kluski Pasta Wheat Protein Artificial Color 4 Smoke Flavoring 4
Couscous Maida (Indian wheat flour) Strong Flour Baking Powder 4 Soba Noodles 4
Crisped Rice Malt Suet in Packets Caramel Color 1, 3 Soy Sauce 4
Dinkle (Spelt) Malted Barley Flour Tabbouleh Caramel Flavoring 1, 3 Soy Sauce Solids 4
Disodium Wheatgermamido Peg-2 Malted Milk Tabouli Clarifying Agents 4 Sphingolipids 4
Sulfosuccinate Malt Extract Teriyaki Sauce Coloring 4 Stabilizers 4
Durum wheat (Triticum durum) Malt Syrup Timopheevi Wheat (Triticum timopheevii) Dextrins 1,7 Starch1, 4
Edible Coatings Malt Flavoring Triticale X triticosecale Dextrimaltose 1,7 Stock Cubes 4
Edible Films Malt Vinegar Triticum Vulgare (Wheat) Flour Lipids Dry Roasted Nuts 4 Suet 4
Edible Starch Macha Wheat (Triticum aestivum) Triticum Vulgare (Wheat) Germ Extract Emulsifiers 4 Tocopherols 4
Einkorn (Triticum monococcum) Matza Triticum Vulgare (Wheat) Germ Oil Enzymes 4 Vegetable Broth 4
Emmer (Triticum dicoccon) Matzah Udon (wheat noodles) Fat Replacer 4 Vegetable Gum 4
Enriched Bleached Flour Matzo Unbleached Flour Flavoring 6 Vegetable Protein 4
Enriched Bleached Wheat Flour Matzo Semolina Vavilovi Wheat (Triticum aestivum) Food Starch1, 4 Vegetable Starch 4
Enriched Flour Meringue Vital Wheat Gluten Food Starch Modified 1, 4 Vitamins 4
Farina Meripro 711 Wheat, Abyssinian Hard triticum durum Glucose Syrup 4 Wheat Starch 5

1) If this ingredient is made in North America it is likely to be gluten-free. 3) The problem with caramel color is it may or may not contain gluten depending on how it is manufactured. In the USA caramel color must conform with the FDA
standard of identity from 21CFR CH.1. This statute says: the color additive caramel is the dark-brown liquid or solid material resulting from the carefully controlled heat treatment of the following food-grade carbohydrates: Dextrose (corn
sugar), invert sugar, lactose (milk sugar), malt syrup (usually from barley malt), molasses (from cane), starch hydrolysates and fractions thereof (can include wheat), sucrose (cane or beet). Also, acids, alkalis and salts are listed as additives
which may be employed to assist the caramelization process. 4) Can utilize a gluten-containing grain or by-product in the manufacturing process, or as an ingredient. 5) Most celiac organizations in the USA and Canada do not believe that
wheat starch is safe for celiacs. In Europe, however, Codex Alimentarius Quality wheat starch is considered acceptable in the celiac diet by most doctors and celiac organizations. This is a higher quality of wheat starch than is generally
available in the USA or Canada. 6) According to 21 C.F.R. S 101,22(a)(3): [t]he terns natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting,
heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy
products, or fermentation products thereof. Whose significant function in food is flavoring rather than nutritional. 7) Dextrin is an incompletely hydrolyzed starch. It is prepared by dry heating corn, waxy maize, waxy milo, potato,
arrowroot, WHEAT, rice, tapioca, or sago starches, or by dry heating the starches after: (1) Treatment with safe and suitable alkalis, acids, or pH control agents and (2) drying the acid or alkali treated starch. (1) Therefore, unless you know
the source, you must avoid dextrin.
Source: http://www.celiac.com/articles/182/1/Unsafe-Gluten-Free-Food-List-Unsafe-Ingredients/Page1.html

Diane Sanfilippo | BALANCED BITES nutrition & wellness | www.balancedbites.com