Primary Intolerance: Wheat/Gluten

 

Let’s keep this easy…

Wheat and Gluten… say goodbye. Your body will thank you. 10 years ago we would have felt for you, but now, with the hundreds of alternatives and several diets that are wheat free, you are in a good place! Google Whole 30 recipes, Keto recipes, or even Paleo recipes, and for 99% of the time you will not need to substitute a thing.

Below you will find your list of items to avoid, as well as amazing substitutions so that you don’t feel as though you are missing anything at all.  

By cutting out foods that contain your intolerance, you’ll glean benefits from one of the greatest tools in preventative medicine, actionably reducing current inflammation, laying the foundation for a thriving future ahead. Rooted in over a century of clinical application, we’re confident that full avoidance will reap wonderful rewards for you and your body, so take the deep dive and read on while with our following supports, we aim to make your transition as seamless as possible.

Foods, Spices and Additives to

AVOID

Foods, raw and cooked:

Wheat

Spelt

Kamut

Faro

Durum

Bulgur

Semolina

Barley

Rye

Triticale

Oats and Oat Bran

     *(unless certified gluten free)

Beverages:

Whiskey

Vodka (unless potato based)

Beer

Root Beer

Seitan

Malt Vinegar

Malt Beverages (Spiked Seltzer)

Additives:

Wheat Germ

Wheat Oil

Barley Malt

Bouillon Cubes

Caramel Color

Modified Food Starch

Hydrolyzed Vegetable Protein

Dextrin

Artificial Sweeteners – Equal, Sweet & Low, etc.

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Foods That Commonly Contain Wheat or Gluten

These are foods that you will want to pay close attention to. Read the labels intently referencing the above ‘avoid’ list or ask the establishment for their ingredient list.

  • Breads

  • Flours

  • Baked Goods (cookies, cakes, etc.)

  • Pastas and Noodles

  • Crackers

  • Cereal

  • Fried Foods

  • Breaded Foods

  • Soups

  • Gravies

  • Cream Based Sauces

  • Meatballs

  • Imitation Crab

  • Tabbouleh

  • Hot Dogs

  • Sausages

  • Instant Coffee

  • Teriyaki and Soy Sauce

  • Veggie Burgers

  • Marinades

Finally for the good part…

Substitutions

BASIC SUBSTITUTIONS

Soy Sauce - Substitute: Tamari, Coconut Aminos, or Gluten Free Soy Sauce

Thickening Agent for Sauces – Use Oat Flour, Arrowroot Powder, Corn Starch, Potato Starch, Tapioca Starch

Flours – Oat Flour, Rice, Almond, Coconut, Sorghum, Buckwheat, Amaranth, Quinoa

Pastas – Lentil, Chickpea, Rice, Cassava

Grains – Amaranth, Brown Rice, Buckwheat, Polenta, Millet, Quinoa, Sorghum, Teff

PRODUCT DATABASE

The Carroll Institute has put together a constantly evolving database that shows approved products for each intolerance. Follow our How To video below should you find it difficult to navigate.