gluten free diets

According to studies, 1 in 133 individuals suffers from some degree of gluten intolerance. While there is no known cure for this condition, following a strictly gluten-free diet can help you lead a healthy, more comfortable life.

We offer a great selection of 100% gluten-free foods. Print our gluten-free shopping guide (also available at the Customer Service Desk) to help you find GHM's gluten-free items that you and your family will enjoy! Our gluten-free products are free of hydrogenated oils, high-fructose corn syrup, artificial sweeteners and preservatives. To extend the freshness of these products, it is recommended that you store them in the refrigerator or freezer.

what is gluten?

Glutens are proteins found in crops such as corn, wheat and potatoes. When combined with liquids, these proteins contribute to the elasticity in baked products. However, research shows that only the glutens found in wheat, barley and rye negatively affect people with gluten sensitivity, gluten intolerance, or celiac disease. People with these conditions suffer an inflammatory response in the intestine. A gluten-free diet has also been shown to help some cases of ADD/ADHD, autism, multiple sclerosis, cystic fibrosis, and other autoimmune diseases.

where is gluten found?

Unfortunately, looking for wheat, barley and rye on a label isn’t enough. Gluten can be hidden in additives, other grain flours (oats are often cross-contaminated), and seasonings. But do not become discouraged – there is plenty of good news. First, if you are sensitive to gluten, eliminating gluten from your diet can relieve many if not all of your symptoms. Secondly, the list of foods you CAN eat is much longer than the list of those you must avoid.

gluten-sensitivity spectrum

Gluten causes adverse symptoms for three specific conditions – wheat allergies, gluten intolerance or sensitivity, and celiac disease.

A wheat allergy can be diagnosed by a simple allergy test. Removing wheat gluten alone from your diet may be sufficient to stop the symptoms; barley, rye and oat gluten may still be acceptable.
An intolerance or sensitivity to gluten causes unpleasant symptoms like fatigue, headaches, or digestive distress upon consumption or throughout the day. A blood test can screen you for anti-gluten antibodies that cause this intolerance. Removing gluten from the diet can greatly improve health and well-being.
Celiac disease is a genetic autoimmune disease that causes the body to attack itself when gluten is consumed. The small intestines become damaged, which limits nutrient absorption that leads to malnutrition. Celiac disease is the most common genetic disease of humankind, affecting almost 1% of the population – many of whom experience few symptoms, if any.

Misdiagnosed symptoms associated with gluten intolerance include:

* Gastrointestinal distress (pain, gas, bloating, chronic diarrhea, constipation)
* Fatigue
* Joint pain
* Headaches
* Infertility
* Weight loss
* Depression, schizophrenia
* Anemia
* Dermatitis herpetiformis (skin rash)
* Lactose intolerance
* Stunted growth in children

Gluten-free foods include, but aren’t limited to:

• Amaranth
• Arrowroot
• Annatto
• Baking soda
• Beans
• Buckwheat
• Butter
• Canola oil
• Carob flour
• Cellulose gum
• Cheeses (except Roquefort)
• Chickpea
• Corn
• Cream of tartar
• Distilled vinegar
• Eggs
• Flax
• Fruit
• Gelatin
• Guar gum
• Herbs
• Job’s Tears (cereal grain)
• Kasha (roasted buckwheat) • Locust bean gum
• Maltodextrin
• Maltitol
• Masa (corn)
• Meat
• Millet
• Nut flour
• Mono and Diglycerides
• Oats
• Polenta
• Potatoes
• Quinoa
• Rice
• Sago
• Sorghum
• Sesame
• Soy
• Starch
• Tamari
• Tapioca
• Teff (cereal grain)
• Vegetables
• Xantham gum

Forbidden foods include, but aren’t limited to:

• Barley
• Bran
• Couscous
• Flour
• Kamut (wheat relative)
• Malt (usually barley)
• Malt vinegar
• Matzo
• Pasta
• Rye
• Seitan
• Semolina
• Soy sauce (unless wheat-free like Tamari)
• Spelt (wheat relative)
• Sprouted wheat or barley
• Teriyaki sauce
• Tabouleh
• Triticale (wheat relative)
• Udon
• Wheat

Unusual suspects that may contain wheat or gluten:

• Some low-fat spreads
• Some canned vegetables
• Flour-thickened sauces
• Soups
• Ice creams
• Pudding
• Food coloring
• Modified starches
• Bouillon cubes
• Cottage cheese
• Some herbal teas
• Instant coffee
• Licorice
• Beer
• Marshmallows
• Meat sauce
• Non-dairy creamer
• Salad dressing
• Sour cream
• Tomato sauce

If you are still confused, follow our Good Harvest Market gluten-free product guide through the store. You will find many breads, mixes, soups, cereals, cookies, and more that are specifically designed for the gluten-sensitive individual. We also have several gluten-free cookbooks in our book section for you to reference delicious and easy recipes.
While Good Harvest Market has gone to great lengths to ensure the information in this guide is accurate and up-to-date, we ask that you still read the labels on food items for your own safety. What is gluten-free this month might not be gluten-free the next.

resources

Books

Wheat-Free, Worry-Free: The Art of Happy, Healthy, Gluten-Free Living – Danna Korn

Kids with Celiac Disease: A Family Guide to Raising Happy, Healthy, Gluten-Free Children – Danna Korn

Gluten-Free Diet: A Comprehensive Resource Guide – Shelley Case

Waiter, Is There Wheat In My Soup? The Official Guide on Dining Out, Shopping, And Traveling Gluten-Free and Allergen-Free – LynnRae Ries

Support Groups

The Milwaukee Celiac Sprue Crew
This is the local support group for SE Wisconsin.
They are a chapter of CSA/USA.
8069 N. Sherman Blvd.
Brown Deer, WI 53209
http://www.glutenfreeinfo.com/support/states/wisconsin.htm

Celiac Disease Foundation
13251 Ventura Blvd, Ste 1
Studio City, CA 91604-1838
818-990-2354
www.celiac.org

Celiac Sprue Association/U.S.A.
PO Box 31700
Omaha, NE 68131-0700
402-558-0600
www.csaceliacs.org

Gluten Intolerance Group
15110 10th Ave S.W., Ste A
Seattle, WA 98166-1820
206-246-6652
www.gluten.net

R.O.C.K. (Raising Our Celiac Kids)
3527 Fortuna Ranch Rd
Encinitas, CA 92024
858-395-5421
www.celiackids.com

Internet

www.celiacs.com

Online Shopping – www.glutensolutions.com

Food Allergy Network – www.foodallergy.com

Food Allergy Research and Resource Program – www.farrp.org

Subscription Publications

Gluten-Free Living
19A Broadway
Hawthorne, NY 10532
914-741-5420
www.glutenfreeliving.com

Sully’s Living Without
PO Box 2126
Northbrook, IL 60065
847-480-8810
www.livingwithout.com