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Secrets To Finding Hidden Gluten Your Fool-Proof Guide to Eliminating Gluten From Your Life. By Chelsea Jans 2
This is NOT a free e-book! The list price of this book is $29 You have been given one complimentary copy To keep on his or her computer and to print out one copy only as a bonus for signing up for your free subscription to WeAreGlutenFree.com. Printing out more than one copy - or distributing it electronically - is prohibited by international and U.S.A. copyright laws and treaties, and would subject the purchaser to penalties of up to $100,000 PER COPY distributed. Copyright 2011 by We Are Gluten Free All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic, or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Published by: We Are Gluten Free.com 1810 Hudson Way Salinas, CA 93906 Website: http://weareglutenfree.com 3
Table of Contents: Intro to Secerets to Finding Hidden Gluten... 5 Finding Gluten in Non Food Products... 21 4
Introduction After spending countless hours researching, reading reports, interviewing and learning I had only one goal: discover how people like me stick to a gluten free diet. I uncovered how others have easily enjoyed a wide variety of delicious gluten free food and successfully shed harmful gluten from their lives. This is a clear summary of that information so that you do not waste countless hours searching high and low for the [real] answers. - Chelsea Jans p.s. Click here to listen to my story about going gluten free. Disclaimer: The material in this document is for informational purposes only. As each individual situation is unique, you should use proper discretion, in consultation with a health practitioner, before undertaking the diet techniques described in this document. The author expressly disclaim responsibility for any adverse effect that may result from the use of application of the information contained in the document. 5
Why do I need to avoid hidden Gluten? First lets begin our approach with getting on the same gluten free page. Gluten is a protein found in some grains, notably wheat, barley, and rye. The symptoms of Celiac disease and gluten intolerance (such as diarrhea, weight loss, headaches, loss of focus and abdominal bloating) may or may not occur after eating foods that contain gluten. When you have Celiac disease eating gluten triggers an immune response that is not normal and can lead to damage of your small intestine. This damage can occur even when you do not notice symptoms. Living with Celiac disease or gluten intolerance means that it is important for you to learn about sources of hidden gluten. You may not always have symptoms, so you cannot always judge whether a food is safe by how you feel after eating it. Some medicines contain gluten. Ask your doctor whether the medicines you take contain gluten. You can also ask your pharmacist when buying nonprescription medicines, but often you must contact the manufacturer of the medicine to find this information. Gluten may also be in products such as vitamins and other health supplements, lipstick, lip balm, and children s modeling dough (such as Play Doh). Some foods and food products may contain gluten even when it is not specifically listed as an ingredient. 6
The following foods and food products may have hidden gluten: Sources of hidden gluten which should be avoided Type of Food Examples: Milk products Ice cream and other frozen dairy products Cheese spreads Yogurt with fruit Processed foods Hot chocolate mixes or cocoa, chocolates, and candy bars Bouillon cubes, soup mixes, and canned soups Processed meats and poultry, such as hot dogs, sausages, and luncheon meats Imitation meat and imitation seafood Other products Nondairy creamer, salad dressings, soy sauce, gravy and other sauce mixes, mustard, ketchup, tomato sauce, and peanut butter Drink mixes and herbal teas 7
Hydrolyzed vegetable protein, which is a filler product used in many prepared or processed foods Communion wafers used in religious services How to Read Food Labels: Lists of Gluten Free Foods/Ingredients and Gluten Containing Foods and Ingredients Food manufacturers often use gluten as an additive in prepared foods. Gluten is used as a stabilizer, an emulsifier, a thickener and a flow agent in literally hundreds of processed foods, from soups to self basting poultry. The word gluten does not often appear in the ingredients section. But, luckily, I have made it easy for you. You do not have to be a scientist to figure out where the gluten is hiding in food. Read labels, contact manufacturers, ask questions and don t use products that you are not 100% certain are gluten free. (Sometimes you will have to play detective, but be patient, soon you will know what to steer away from.) This is a list of ingredients/foods that do have Gluten, AVOID these: Wheat in all forms including: spelt, kamut, triticale (a combination of wheat and rye), durum, einkorn, farina, cake flour, matzo (or matzah), bran, couscous, malt, rye, barley, seitan, semolina, wheat. 8
Ingredients with wheat in the name including: wheat starch, modified wheat starch, hydrolyzed wheat protein and pre gelatinized wheat protein. Buckwheat, which is gluten free, is an exception. Barley malt, which is usually made from barley, including: malt syrup, malt extract, malt flavoring and malt vinegar. Breaded or floured meat, poultry, seafood and vegetables. Also meat, poultry and vegetables when they have a sauce or marinade that contains gluten, such as soy and teriyaki sauces. Licorice, imitation crab meat, beer, most is fermented from barley. (Specialty gluten free beer is available from several companies.) This is a list of ingredients/foods that MAYBE contain Gluten: Dextrin can be made from wheat, which would be noted on the label, and would not be gluten free. Flavorings are usually gluten free, but in rare instances can contain wheat or barley. By law, in some countries including the United States, wheat would have to be labeled. Barley is usually called malt flavoring. In extremely rare instances, neither barley nor malt is specified in a flavoring. Modified food starch is gluten free, except when wheat is noted on the label, either as modified wheat starch, modified starch (wheat) or if it contains a statement at the end of the ingredients list stating that it includes wheat. 9
Oats used to be considered unsafe, but recent research has shown that a moderate amount of pure oats that has not been cross contaminated by being processed in the same facility as wheat is safe for most people with Celiac. Several companies produce oats specifically gluten free. They are labeled gluten free. Check with your doctor before eating oats. Some people have a very low tolerance for any grain that has any contact or potential contact with gluten. Pharmaceuticals can contain gluten, although most are gluten free. Check with the pharmaceutical company, especially if you take the medication on a continuing basis. Processed cheese (spray cheese, for example) may contain gluten. Real cheese is gluten free except some varieties of Roquefort, American cheese and Blue cheese, check the label. Seasonings and seasoning mixes could contain gluten. Wheat will be noted on the label where it is required by law. Soy Sauce is usually fermented from wheat. However, some brands don t include wheat and are gluten free. Read the label to be sure. Caramel color is almost always made from corn, but it can be made from malt syrup. However, in more than 10 years, we have not been able to find a single instance of a caramel color produced this way. Companies in North America say they use corn. You can consider caramel color gluten free. Hydrolyzed vegetable protein (HVP) is a phrase that under regulation in most World Health Organization member countries should not be used on a food label. Food processors have to identify the vegetable. So you might read hydrolyzed wheat protein, which would not be gluten free, or hydrolyzed soy protein, which is gluten free. 10
Modified food starch, usually the label will say what this starch is made from, if not best to avoid it. Hydrolyzed plant protein (HPP) and texturized vegetable protein (TVP), same as hydrolyzed vegetable protein cautions Mono and diglycerides, only gluten free in some countries Artificial and natural flavorings, check to see if there is anywhere on the label that states it contains wheat Fillers This is a list of ingredients/foods that are (usually) GLUTEN FREE: Foods made from grains (and grain like plants) that do not contain harmful gluten, including: Corn in all forms (corn flour, corn meal, grits, etc.). Rice in all forms (white, brown, basmati and enriched rice). Also amaranth, buckwheat (kasha, but make sure it is not combined with wheat flour), montina, millet, quinoa, teff, sorghum and soy, taro, tapioca, polenta The following ingredients: Annatto, glucose syrup, lecithin, maltodextrin (that is made and processed in the United States, this does not apply to ingredients listed on medicines and vitamins), oat gum, plain spices, silicon dioxide, starch, food starch and vinegar (only malt vinegar usually contains gluten). Also citric, lactic and malic acids as well as sucrose, dextrose and lactose 11
The following baking products: Arrowroot, cornstarch, guar and xanthan gums, tapioca four or starch, potato starch flour and potato starch, vanilla, sesame, chickpeas, oils (as long as they are not flavored) The following foods: Milk, butter, margarine, real cheese (except Roquefort), plain yogurt and vegetable oils including canola. Plain fruits, vegetables, (fresh, frozen and canned), meat, seafood, eggs, nuts, beans and legumes and flours made from them. Distilled vinegar is gluten free. (malt vinegar is generally not gluten free). Distilled alcoholic beverages are gluten free because distillation effectively removes gluten from wheat. They are not gluten free if gluten containing ingredients are added after distillation, but this rarely, if ever, happens. (Beer is not gluten free, unless it is specified as gluten free beer.) Some people are very sensitive and cannot tolerate distilled alcoholic beverages. Spices are gluten free. If there is no ingredient list on the container, it contains only the pure spice noted on the label. 12
Specific List of Processed Foods and Beverages that contain Gluten and should be AVOIDED These words on labels are a big hint that the food or beverage contains gluten: Emulsifiers Flavorings Hydrolyzed Plant Protein Natural Flavorings Stabilizers Starch Baked Beans (Canned) Baking Powder (not all brands of baking powder are gluten free, check the label for wheat or wheat starch) Beer Breadings and coating mixes, including Panko Brown Rice Syrup (May contain malted barley) Canned meats and canned fish in broth/stock Caramel Color (can be corn derived, best to check before eating) 13
Cheese products Sauces and some shredded cheeses, real cheese (except some varieties of Roquefort, check the label), do not have gluten. Condiments (Not all have gluten but it is best to read the labels carefully. Gluten is often used as a stabilizer or thickening ingredient in ketchup, mustards and sauces.) Deli Meats, breaded fish and meats, pre packaged ground beef products and hot dogs Dextrin (can be corn derived but always check) Dry roasted nuts (unless the package specifies that it is gluten free) Flavorings, food starches, seasonings, and malt are general and vague words to watch for on labels of packaged foods. These terms are often clues that the product contains gluten. For example, malt vinegar and malted milk powder contain gluten. Frozen French fries (they are coated with a preservative that contains gluten) Gravy Products (Dry products, bouillon cubes, and processed, canned products) Hydrolyzed Vegetable Protein (HVP) and Texturized Vegetable Protein (TVP) Imitation fish, meats and cheeses Instant flavored coffee/cocoa mixes 14
Licorice candy (black and red) Matzo Meal Modified Food Starch Mono and di glycerides Pickled Products Salad Dressing Sauces, including soy sauce which is commonly made by fermenting wheat. (it is best to read and check all sauce labels) Sausages Self basting meat products including turkey with added solutions Snack foods (Watch out for flavored potato chips and corn chips, the flavoring has gluten. Plain varieties are usually okay, but check.) Soups, stocks and broth Spice and herb blends (spices and herbs in their natural form do not contain gluten, but when processed in a mixture a gluten containing ingredient may be added) Rice products with seasoning packets 15
How do I decode confusing labeling? Read the Label Every Time: A product s ingredient list might have been free of a specific allergen the last time you bought it, but manufacturers can change ingredients without warning. Slowly, more and more food manufactures are understanding the needs of a gluten free diet and are making an effort to label food clearly. Look below the nutrition facts and ingredient list for key words and phrases that indicate the food is not gluten free like "contains wheat" or "manufactured in a facility that processes wheat products". Dairy Free: Free labels, such as dairy free, peanut free and gluten free, aren t regulated by the FDA in the United States. Dairy free can be particularly tricky. On the front, a product may say dairy free, but on the back, casein/milk may be listed under ingredients. Examples of food advertised as dairy free that may contain milk: coffee creamers, whipped toppings, imitation cheeses and some soft serve ice creams. May Contain: This unregulated label is a sore spot with some food allergy experts and advocacy groups. May contain labels are a safety net for what s called unintentional cross contamination of a food product. That is, a sauce may not be made with wheat, but it may have been contaminated with a trace amount of wheat because it was produced on the same manufacturing line as a sauce that contains gluten as a thickener. 16
All of this is overwhelming, is there an easier way? I agree. And I sympathize. This is a difficult journey, it just takes time to get familiar with it. How can I handle all of this? Learning what gluten is, is the key. When you know what it is you learn how to recognize it you know how to avoid it which makes your life easier. Do not be discouraged there are many people on this journey with you. For me, all of the lists of safe and unsafe items were overwhelming in the beginning. You may find that simpler is better and avoiding processed food as much as possible is the best way to go. The fact is that there are times when I would rather choose something else or learn how to make it myself than spend all the time it is going to take to find out if it is gluten free. Usually I discover that it is quicker and easier to make it myself or just avoid it and know for sure what is going into it, this is especially the case with baked goods. In the beginning, as you figure out what kind of mayonnaise, ketchup, syrups, jellies etc. are gluten free, it may take more time and effort. But soon you will know exactly what you can and cannot eat and once you get into a routine and get some recipes your family enjoys regularly, things get much easier. I can now go to the grocery store and know what is safe to buy without thinking. Nevertheless, every time I buy something, I read the ingredients label and check the front of the package to make sure the item has not been changed. 17
Why aren t things Simply Labeled Gluten Free? It is important to remember that there is not a universal consensus on acceptable levels of gluten or even a standardization of definitions for what is an acceptable level of gluten. Product labeling of gluten free and gluten containing ingredients will continue to vary from country to country. The best you can do is understand the labeling specific to your country and read product labels very carefully. I tend to travel a lot and it can be a struggle especially when the labels are not in your language. But if you take the time to ask questions and not get discouraged and most importantly familiarize yourself with what gluten is, it is really no problem at all. What is Cross Contamination? Cross contamination is when gluten free food comes into contact with food that does contain gluten. In theory, if something is clearly labeled and all of the ingredients appear to be gluten free, then the item should be safe to eat. Unfortunately, cross contamination can be an issue that is not found on the label. Can I prevent Cross Contamination? Unfortunately, there are many ways for cross contamination to happen in homes and restaurants. Here are a few safety tips to help prevent gluten accidents: Make sure utensils have been thoroughly cleaned after preparing gluten containing foods. Some people even have separate sets of utensils for gluten free food preparation. 18
Do your best to not use the same toaster for gluten free bread and regular bread. It is a good idea to have a toaster oven with multiple trays one for gluten bread and one for gluten free. Use different sifters for gluten free flour as you do for regular flours. Labeling the sifters is a good idea. Fry gluten free foods in the different oil used to fry breaded items. (When eating out, it is best to ask whether breaded and non breaded items are fried in the same oil.) Prepare gluten free foods on the different surfaces used to prepare foods with gluten unless the surface has been thoroughly cleaned. (In restaurants, ask the chef if this is possible, if not try something new.) Do your best not to use gluten containing flours in the same kitchen where gluten free food is made. Wheat flour can stay in the air for hours and contaminate surfaces, utensils, and uncovered gluten free food. When eating out remember that, foods prepared in any place that is not gluten free are at risk for contamination. Watch out for crumbs in spreads (for example jellies, butter, cream cheese and dips). Always encourage people to use a clean knife. Cross contamination is also the major reason why most commercial oats are considered unsafe for people Celiac. While oat and wheat proteins may have some similarities, the major problem is that these two grains are usually grown next to each other in the fields, processed in the same grain elevators, milled with the same equipment, and transported using the same containers. 19
Inevitably under these circumstances, the grains co mingle and the oats become contaminated with gluten. Gluten free oats are slowly becoming available. So how do I know if it has Gluten or not? Number #1 thing you can do is read the label. You need to be familiar with safe and unsafe ingredients and then read all labels carefully. If an unsafe item is clearly listed, then it is an easy decision. If it is one of the items listed in this document as a possible hidden source of gluten, check with the manufacturer. If you are still in doubt, simply do not buy it until you are sure. 20
Gluten in Non Food Products Your skin the largest organ of your body and it is the only barrier you have protecting you from the outside world. Obviously, it is vital to our survival. Did you know that up to 60% of anything that is put on the skin is eventually absorbed into the body? More and more people are understanding this fact and looking for products free of gluten and free of other potentially harmful chemicals. It's impossible to ignore that what goes on the body also goes in the body. There is now research available that supports the idea that anything that goes on or into your mouth, like lipsticks/lip balms and toothpastes, should be gluten free. Furthermore, there is research that shows gluten based products that go on the skin such as cosmetics, lotions and soaps can cause symptoms associated with Celiac disease and gluten intolerance. Unfortunately, not every non-food product that comes into contact with your mouth or skin is gluten free. This situation can make living a gluten free life doubly difficult. Not all medical professionals agree or are aware of the new research that shows gluten, or harmful fractions of gluten such as gliadin, could pass into a person's body via the skin and cause harm, but people with Celiac, gluten intolerance or sensitivity should not ignore the risk. The truth is many doctors do not only recommend treating Celiac disease, gluten sensitivity and gluten intolerance with diet, but choose to treat the whole body to relieve all symptoms. For example, Dr. Kenneth Fine, M.D. of EnteroLab.com, states: Gluten sensitivity is a systemic immune reaction to gluten anywhere in the body, not just that entering the body via the gut. Therefore, topically applied lotions, creams, shampoos, etc. containing gluten would indeed provide a source of gluten to the body, and we therefore recommend all such products be discontinued for optimal health. The bottom line is: to eliminate any possibility of gluten entering your body, remove gluten from your diet and remove the products that contain gluten. 21
Here is a list of potential sources of gluten in non food products: Vitamins and medicine. (Ask your pharmacist if your vitamins or prescriptions are gluten free. If he/she is unsure ask for the manufacture information and contact them.) Lotions Soaps Face washes Shampoo Hair Products Hair Spray Makeup and other cosmetics Play dough and other clay modeling toys Dental pastes and creams Be sure to be careful of the products that can accidentally end up in your mouth such as face wash or lotion (from touching your mouth). As with looking for gluten free food, it is important to read the ingredients list. Soon you will become familiar with the ingredients that contain gluten and be able to choose gluten free products. To make examining these ingredient lists easier take a look at the list below: 22
Here is a list of ingredients that contain gluten in common non food products (especially cosmetics, lotions and soaps): BARLEY EXTRACT SAMINO PEPTIDE COMPLEX HORDEUM VULGARE (BARLEY) EXTRACT PHYTOSPHINGOSINE EXTRACT BARLEY LIPIDS FERMENTED GRAIN EXTRACT AMP ISOSTEAROYL HYDROLYZED WHEAT PROTEIN HYDROLYZED WHEAT GLUTEN HYDROLYZED WHEAT STARCH HYDROLYZED WHEAT PROTEIN PG PROPYL SILANETRIOL WHEAT AMINO ACIDS HYDROXYPROPYLTRIMONIUM WHEAT PROTEIN WHEAT AMINO ACIDS STEARDIMONIUM HYDROXYPROPYL HYDROLYZED WHEAT PROTEIN HYDROLYZED WHEAT PROTEIN HYDROLYZED WHEAT PROTEIN/PVP CROSSPOLYMER HYDROLYZED WHEAT PROTEIN (and) HYDROLYZED WHEAT STARCH TRITICUM VULGARE (WHEAT) GLUTEN EXTRACT/WATER WHEAT (TRITICUM VULGARE) BRAN EXTRACT HYDROLYZED WHEAT PROTEIN PG PROPYL SILANETRIOL TRITICUM VULGARE (WHEAT) FLOUR LIPIDS 23
WHEAT GERMAMIDOPROPYLDIMONIUM HYDROXYPROPYL WHEAT GERM EXTRACT Here is a list of ingredients that may or may not contain gluten in common non food products (especially cosmetics, lotions and soaps): WHEAT GERM OIL WHEAT GERM GLYCERIDES DISODIUM WHEAT GERMAMIDO PEG 2 SULFOSUCCINAT VITAMIN E DERIVED FROM WHEAT GERM OIL TRITICUM VULGARE (WHEAT) GERM OIL TRITICUM VULGARE (WHEAT) GERM EXTRACT WHEAT GERM GLYCERIDES WHEAT GERM EXTRACT Here is a list of ingredients that is most likely cross contaminated with gluten in common non food products (especially cosmetics, lotions and soaps) OAT OAT (AVENA SATIVA) FLOUR OAT (AVENA SATIVA) BRAN EXTRACT OAT (AVENA SATIVA) BRAN OAT (AVENA SATIVA) PROTEIN 24
Here is a list of ingredients in common non food products (especially cosmetics, lotions and soaps) which may or may not cause a reaction to people with gluten sensitivities: MILLET These lists are only meant to be educational, however, if you are highly sensitive to gluten I recommend using only gluten free products. Before adding products to your daily regimen that contain or do not contain gluten consult your doctor first. It is my hope that these lists will help you on your path to living 100% gluten free and help you bring a stop to all of the symptoms associated with gluten in or on any part of your body. Wishing you great health and happiness in 2011, Chelsea Jans Based in part on information from Monica Rhodes, Kathleen M. Ariss, MS, Pat Truman, MATC, Michael J. Sexton, MD, Jerry S. Trier, MD Based in part on information from American Celiac Disease Alliance. Thompson T. Gluten contamination of commercial oat products in the United States. New England Journal of Medicine 351: 2021 2022, 2004. Based in part on information from Naturally Dah ling, all researched sourced from www.ewg.org/skindeep, www.thegreenguide.com, & Ventura County Celiacs. 25