Your Wellbeing, LLC Gluten Free Guide
The following are a list of educational material available to Your Wellbeing, LLC
patients. This information (including diet plans) can be found on Your Wellbeing’s
health portal under the Diet section tab. Please note that each educational listing is
speciﬁcally designed to assist a patient’s eating habits based off the correlating
condition speciﬁed in the diet. These diets may not be used by anyone and everyone. If
you have other health related issues that might be affected by our diet plans please
contact a doctor for further guidance.
Gluten Free Diet
Purpose: This diet is designed to provide adequate nutrition while eliminating foods that
contain gliadin, which is the alcohol-soluble extract of gluten, a protein found in barley, oats,
rye, wheat, and wheat derivatives.
The dietary guidelines below are intended for people with celiac sprue (also known variously as
"celiac disease," "celiac syndrome," "gluten-induced enteropathy," "gluten-induced sprue,"
"idiopathic steatorrhea," and "nontropical sprue") and/or dermatitis herpetiformis (DH or
Duhring's disease), for whom a gluten-free diet will help to prevent such complications as
abdominal cramping and bloating, diarrhea, fatigue, excess intestinal gas, and weight loss.
People with celiac sprue and/or DH must follow a gluten-free diet for life.
For tips and information on reading food products' ingredient labels and on avoiding gluten
when dining out, see the following sections.
If you must avoid gluten, you can still eat a variety of foods In fact, by experimenting with a
range of gluten-free products, you will be better able to provide your body with the nutrients it
needs both safely and enjoyably. In addition to shopping for gluten-free products at your local
supermarket or health-food store, you can order foods directly from the manufacturer or
through the Gluten-Free Food Vendor Directory. However you choose to do your shopping, you
will need to be very careful not only about reading food labels but also about verifying the
ingredients of any medications you purchase. The tips and information below may be helpful:
• In addition to avoiding all foods that list barley, oats, rye, wheat, or wheat derivatives in
the ingredients, avoid products containing gluten stabilizers, hydrolyzed vegetable
protein (HVP), and texturized vegetable protein (TVP).
• Ingredients marked as additives, cereals and cereal grains, colorings, emulsiﬁers,
excipients, ﬂavorings, hydrolyzed plant protein (HPP), malts, preservatives, starches
(including modiﬁed starch or modiﬁed food starch), vegetable gum, and vinegar may be
derivatives of gluten-containing grains
• If an ingredient list does not appear on a food product's label, contact the manufacturer
for detailed information (the manufacturer's name and address must appear on the
label). There are no laws requiring that a product label indicate the inclusion of food
sources that contain gluten, and food manufacturers and processors may change a
product's formula without announcement. When in doubt about the contents of any
commercial product, do not use the product until you have obtained the necessary
ingredient information from the manufacturer. Most food manufacturers will provide
information about their products upon request.
• Before you take any medication, check with your pharmacist or the product
manufacturer to make sure that the medication is gluten-free. All medications have
ﬁllers or dispersing agents, some of which may include wheat starch.
Restaurant menus almost never provide explicit information about the inclusion of gluten in
dishes If you must avoid gluten, order very carefully Always ask your waiter to list the
ingredients in dishes, and follow these guidelines:
• Ask your waiter speciﬁcally whether the dishes that you are interested in contain any of
the following ingredients: barley, bran, bulgur, cereal additives or products, durham,
emulsiﬁers, ﬂour, graham, HVP or TVP, malt or malt ﬂavoring, millet, oats, rye, starch
(modiﬁed starch or modiﬁed food starch), wheat, wheat germ, vegetable gum.
• Inquire about the methods of preparation as well as about the foods themselves. Flour
and cereal products that contain gluten are often used in the preparation of dishes.
Order meat, poultry, or ﬁsh, for example, only if the dish is prepared without breading,
gravy, or sauce.
• Beware of food that is grilled; a restaurant's grill may be contaminated with gluten from
• Beware of fried foods; the grease in which a restaurant fries food may be contaminated
with gluten from other foods.
GLUTEN FREE ADDITIVES
This is only a short, partial listing
• Beta Carotene
• Calcium Phosphate
• Calcium Chloride
• Calcium Pantothenate
• Citric Acid
• Corn Sweetner
• Corn Syrup Solids
• Demineralized Whey
• Dioctyl Sodium Sulfosuccinate
• Folic Acid-Folacin
• Fumaric Acid
• Invert Sugar
6. Pea, Bean, Mung, Bean, Lentil Flours
7. Potato Flour
8. Potato Starch Flour
9. Rice Flour
10. Sago Flour
11. Soy Flour
12. Sweet Rice Flour
13. Tapioca Flour
Substitutions for 1-Tablespoon wheat ﬂour
• 1/2 Tablespoon arrowroot starch
• 1/2 Tablespoon cornstarch
• 1/2 Tablespoon potato starch ﬂour
• 1/2 Tablespoon rice starch
• 1/2 teaspoon Quick cooking tapioca
• 1/2 Tablespoon rice ﬂour
• 1/2 Tablespoon sago (sago palm starch)
• 1/2 Tablespoon gelatin
• 2/3 Tablespoon tapioca ﬂour
Substitutions for 1 cup wheat ﬂour:
• 1 cup corn ﬂour (if ﬁnely milled)
• 3/4 cup coarse cornmeal
• 1 scant cup ﬁne cornmeal
• 5/8 cup (10 Tablespoons) potato starch ﬂour
• 7/8 cup (14 Tablespoons) rice ﬂour
• 1 cup Soya ﬂour plus 3 Tablespoons potato starch ﬂour
• 1 cup (puriﬁed) wheat starch
• 1/3 cup soy ﬂour, 1/3 cup potato ﬂour, plus 1/3 cup rice ﬂour
• 1/2 cup soy ﬂour plus ½ cup rice ﬂour
• 1 cup Soya ﬂour plus ¼ cup potato ﬂour
Gluten free ﬂour substitute mix
• Can be substituted for wheat ﬂour in any recipe except yeast bread.
• 1 cup cornstarch
• 1 cup brown rice ﬂour
• 1 cup white rice ﬂour
• 3 cups soy ﬂour
• 3 cups potato starch (not ﬂour)
Mix together and sift 8 times (it is important to sift 8 times.)
Mixture must be kept refrigerated.
Suggestions for use:
• Good thickening agents starch- Arrowroot starch, cornstarch, tapioca starch, rice
• Good when combined with other ﬂours - Cornﬂour, cornmeal potato ﬂour, potato starch
ﬂour, rice bran, rice ﬂours (plain, brown, sweet), rice polish, soy ﬂour
• Best combined with milk and eggs in baked product - Cornﬂour, cornmeal, potato ﬂour,
potato starch ﬂour, rice ﬂours (plain, brown, sweet) rice polish, soy ﬂour
• Grainy-textured products - Cornﬂour, cornmeal, sweet rice ﬂour
• Drier product than with other ﬂours - potato ﬂour, potato starch ﬂour plain and brown
• Moister product than with other ﬂours - sweet rice ﬂour
• Adds distinct ﬂavor to products: use with moderation-rice polish, soy ﬂour.
There are some problems in the use of substitutes for wheat ﬂour. The following suggestions
will improve the quality of the ﬁnal product:
• Rice ﬂour and cornmeal tend to have a grainy texture. A smoother texture may be
obtained by mixing the rice ﬂour or cornmeal with the liquid called for in the recipe.
Bring this mixture to a boil and then cool before adding to the other ingredients.
• Soy ﬂour must always be used in combination with ﬂour, not as the only ﬂour in a
• When using other than wheat ﬂour in baking, longer and slower baking is required. This
is particularly necessary when the product is made without milk and eggs.
• When using coarse meals and ﬂours in place of wheat ﬂour, the amount of leavening
must be increased. For each cup of coarse ﬂour use 22 tsp. of baking powder.
• Substitutes for wheat ﬂour do not make satisfactory yeast bread.
• Muffins or biscuits, when made with other than wheat ﬂour are of better texture if baked
in small sizes.
• Dryness is a common characteristic of cakes made with ﬂours other than wheat.
Moisture may be preserved by (a) frosting or (b) storing in closed containers.
SAMPLE MENU FOR GLUTEN FREE DIET
Orange juice (3/4 Cup)
Cream of rice cereal (1/2 Cup)
Gluten-free toast (2 slices)
Margarine (2 tsp.)
Jelly (1 tbsp.)
Milk (1 cup)
Grilled hamburger (3 oz)
Gluten-free bread (2 slices)
Pure mayonnaise (1 tbsp.)
Tomato and lettuce
Milk (1 cup)
Coffee or tea
Rice Krispie bar (1)
Fruit juice (3/4 Cup)
Tossed green salad (1 cup)
Pure oil and vinegar dressing (1 tbsp.)
Grilled chicken breast (3 oz)
Roasted garlic potatoes (1/2 Cup)
Steamed carrots (1/2 cup)
Gluten-free bread (1 slice)
Margarine (2 tsp.)
Gelatin (1/2 cup)