Complete List of Gluten Free Foods for People with Wheat Sensitivity

from Canon 280(1)This is a complete list of gluten free foods for people with wheat sensitivity.

Thanks to Lok for this awesome pic of gluten-free stuffed peppers with rice.

If you have problems with your digestion, with  diarrhea or constipation or both these conditions,  then you could be sensitive to the gluten found in wheat, rye flour and barley.

Note: Do see a health practitioner if you have these problems, in case there is some other disease present.

You might have been diagnosed with coeliac disease:  Both the coeliac condition and allergy or sensitivity to gluten respond well to wheat products, barley and rye all being eliminated from the diet. If your problem is coeliac disease, then you will be best to avoid dairy products and sugar as well, at least until yur condition improves.   But if your problem is specifically gluten sensitivity, then you will find your condition improves radically and dramatically,  simply by leaving out wheat, rye, barley, and all products which may contain gluten.

You may suspect that the gluten in wheat and other food items might be the problem if you have diarrhea, or constipation, irritable bowel syndrome, colitis, a distended stomach, stomach cramps or discomfort after eating a meal,  sinus trouble, skin problems, depression, candida and symptoms of malnutrition due to your food not being processed properly, with accompanying listlessness and a lack of motivation to tackle important tasks.

Of course there are other conditions which can cause the above symptoms, so if you have any of these symptoms, then  it is best to see a health professional to get a proper medical diagnosis.  Meanwhile, you might try a gluten free diet using suggestions from our complete list of gluten free foods to see whether your condition improves.

Doing without gluten in your cooking and your daily diet is actually an easy thing. Take heart, because you can  survive very well without products like wheat flour,  rye and barley. You can also improve your nutrition enormously by using other foods instead of the daily bread and wheat-laden foods to which we are accustomed.

We find the ubiquitous wheat with its problematic gluten in many commercially produced foods such as  sausages, sausage meat, baked beans, textured vegetable protein, sauces, soups, cornflakes,  and a host of other items.  Make sure you avoid all such products and use only the foods from our complete list of gluten free foods, unless, of course, the product indicates specifically that it is gluten free.

It is far better to make all your meals from scratch, at home, with the raw ingredients you can be sure are gluten free, rather than buying any commercially made preparations or meals.  If you do have a sensitivity to gluten, as yet undiagnosed, then you will find your health improving dramatically in a matter of weeks by using the recommended substitutes for wheat which we have listed below.

Generally speaking, rice is the king of grains, best used to replace wheat and rye and barley. Rice  is totally gluten free which is surprising since it has what we call a “glutinous” make-up once it is cooked in plenty of water.  Use rice every day – at every meal if you wish.

Rice can replace those breakfast cereals which contain wheat. It can accompany a meal of protein such as fish, meat or chicken and leafy green vegetables, or it can accompany a vegetarian salad with nuts, seeds, almonds and avocado.

Made into flour, rice  can be used,  in combination with other gluten free grains,  in baking,  to make the most delicious, and nutritious, of cookies and deserts. These treats should be used only occasionally for most people.

For people with multiple sensitivities, candida or hyperglycaemia, sweet foods of any kind, and dairy foods,  are best left out until the condition improves. Butter is usually OK, though, as is ghee, a product made from butter. You can experiment with butter and ghee to see if they do suit you.

Brown rice, of course, is the most nutritious and the best type for the digestion, as the vitamins and fibre in the outer part of the rice are still intact. But white rice ground into flour is a good substitute for white wheat flour, to use in baking biscuits and cakes and bread.

BAKING GLUTEN FREE: Our complete list of gluten free foods for people with wheat sensitivity will begin with the flours and grains which can substitute wheat and rye in your cooking. A mixture of  chick pea four, soy, rice and corn flours is generally a good mix to use in baking cookies and cakes, or to use for thickening stews and gravies.

Tapioca and arrowroot flours are also great gluten free flours to help your baking rise. These flours do not contain any gluten and are therefore safe for people with gluten intolerance.  Use rice flour for about half the measure of flour needed, and make up the rest of the quantity stated in the recipe with some soy and corn flours with a bit of  tapioca or arrowroot flours added for lightness in baking.

Wheat-Free Baking Substitutes: Gluten Free Flours and Grains

Arrowroot Flour

Buckwheat – Groats and Flour Note:  Don’t use buckwheat for now. Will have to research buckwheat a bit more.  I have an idea they may contain a type of gluten similar to that found in oats. This could be OK for most people, but it is best avoided for now.

Chickpeas and Chickpea Flour

Cornmeal – Groats or finely milled yellow cornmeal.

Note about Cornflakes: be cautious when using cornflakes, as some brands have malt added to them. Malt contains gluten. You really can’t go wrong if you stick to  the real yellow groats, or fine yellow cornmeal.

Millet – Ground millet is an especially nourishing breakfast cereal. Made into a porridge, it is good for delicate people and the very young, as well as for those who have an intolerance to gluten.

Oatmeal: Oats are not totally gluten free. They contain a different type of gluten to wheat and rye, and this is a very small amount compared to that found in wheat or rye. Many people who are sensitive to gluten find that they can tolerate small amounts of oats daily: half a cup in a porridge, or in cookies, is generally an acceptable amount. However, in extreme cases of sensitivity to gluten, oats might best be left out, and millet porridge, or rice, used instead.

Pea Flour (from dried green peas, finely ground)

Rice and Rice Flour

Potato Flour

Soy Beans and Soy Flour

Tapioca and Tapioca Flour

Dairy Milk is Gluten Free. If you also wish to avoid dairy products, then you could choose from the following milks, which are also Gluten Free

Almond Milk

Cashew Nut Milk

Coconut Milk

Rice Milk

Sesame seed milk

Sunflower Seed Milk

Soy Milk

Note: Check the product packaging on Soy Milk. Some brands may contain wheat products. Make sure you buy a brand whose labelling you can trust.

Gluten Free Fruits and Vegetables

All root vegetables, and all leafy green vegetables are gluten free with the exception of the Jerusalem Artichoke, which has a small amount of a gluten type substance in its tuber.

 Fruits are also gluten free. These foods are also better nutritionally for you than eating wheat flour bread, pastries and other wheat-based products, even if you are not gluten sensitive.  This is because they provide good quality roughage to the bowel.  Fiber is  just the thing to make you healthy.

Vegetables and fruits also contain large amounts of vitamins and minerals which are not so abundant in cooked wheat flour. Vitamin C is high in all fruit and vegetables, especially when eaten raw as in a salad, or as a desert or a snack. Of course, if you have hyperglycaemia as well as an intolerance to wheat and rye, then you will need to be careful with sweet fruits until your health has recovered somewhat.

Alfalfa Sprouts



Artichoke (Globe Artichoke, not the Jerusalem artichoke)


Aubergine or eggplant







Broad beans – dried or freshly picked



Brussels Sprouts










Chick Pea Sprouts

Chinese Cabbage – Bok Choy, Chi Hi Li


Cumin seed













Green beans

Green Peppers







Lima beans



Melons – Watermelon and Rock melon

Mung bean sprouts (cooked mung beans are also gluten free)




Onions –  all types of onions are gluten free

Oranges (although many people cannot digest oranges so well)

Peanuts (actually a legume)


Passion Fruit

Paw Paw



Peppers – red and green. Also chili peppers





Potato (and Potato flour for baking)




Red Peppers



Silver Beet


Sugar Cane and sugar cane products such as molasses, treacle, golden syrup, and brown and white sugar. Brown sugar and molasses are best, of course, as these contain chromium and other minerals and vitamins which are absent in white sugar. Unadulterated Honey is also gluten free. Maple Syrup is also gluten free.



Sweet Potato (kumara)








FRUIT JUICES.  All fruit juices are gluten free. However, these should be taken in moderation, especially if your bowels are not yet operating normally. Sometimes citrus fruit juices are added to fruit-juice mixes- citrus fruits can be  problematic for some people.  In extreme cases, it might be best to avoid fruit juices until health is restored.  Some people find a grape juice fast, or an apple juice fast to be helpful in the beginning of a treatment: best to get some professional advice on this before you attempt a juice fast, though.

Gluten Free Protein Foods:

You can eat any of the following gluten-free foods:  Almonds,  Cashews, Walnuts,  Avocado, Fish, Meat, Tempeh, Tofu, Eggs,   Nuts, Pumpkin Seeds, Sunflower Seeds, Sesame Seeds.

All Dairy Products- butter, cream, cheese, milk, are gluten free. However, some people might be best to leave dairy foods alone until they have recovered. Butter is generally tolerated by most people, even if they have sensitivites to milk and cheese. Butter is an ideal cooking fat, as it does not make the toxins which most oils do when heated.

All natural protein foods are gluten free. This means you can eat any fish or shell fish, all meats, beef, chicken or mutton, and eggs. Of course, you will try to choose free range products. Tofu, a soy bean curd, is a very good protein-rich food, ideal for people on strict vegetarian diets.



Fish –  cod, eel, herrings, lemon fish, mackerel, mullet, mussels, oysters, sardines, salmon, snapper, terakihi, tuna



Shell fish


Protein-Rich Milks –  All the following are gluten free:

Almond milk

Coconut milk

Cow’s milk

Camel’s milk

Goat’s milk

Nut milk – made from cashews, or hazelnuts or brazil nuts or walnuts

Rice milk

Soy milk

Nuts, Pulses and Seeds-

All nuts, pulses and seeds listed here are gluten free. You can choose from:

Alfalfa – cooked, sprouted, or made into a tea


Black eyed beans or peas

Broad beans – dried or fresh from the vine


Chick peas – cooked, or sprouted, or used as a flour


Lima beans

Macadamia nuts

Mung beans (cooked or sprouted)

Peas and pea flour


Pumpkin seeds

Red Kidney beans

Soy beans

Sunflower Seeds

Tiger beans

Vegetable Oils are Gluten Free

All the following oils are gluten free,  and most are rich sources of Vitamin E and other goodies.

Almond Oil

Avocado oil

Corn oil

Grape seed oil

Olive oil

Peanut Oil

Rice bran oil

Peanut oil

Safflower oil

Soy oil

Sunflower seed oil

Wheatgerm Oil

See merrilyn’s new post entitled  Gluten Free Recipes. You might like to visit  the new site, Gluten Free

HAVE FUN experimenting with this complete list of gluten free foods, as yet to be completed, but we’re almost there.

See Merrilyn’s song, ‘Marianne, Let Us Be’ on Youtube:

No Cancer Notebook(1)

29 thoughts on “Complete List of Gluten Free Foods for People with Wheat Sensitivity”

  1. I’d need to examine with you here. Which isn’t something I usually do! I get pleasure from studying a publish that can make people think. Also, thanks for permitting me to comment!

  2. Thanks Monica. That’s great feed-back. Glad the gluten free list is of some help. Very nice to have that lovely snap shot of you on my blog. Thanks for your comment and the trouble you have taken.
    Best regards,

  3. WOW thanks, I have just been diagnosed and was finding it difficult to find a list of allowed foods other than those in super markets which cost a fortune!

    Thanks this gives me a start whilst I wait for my dietician appointment, Debbs :0)

  4. Thank you for all the great information on allowed foods to we who have Celiac Disease. I’m new to this as I was just diagnosed a week ago and need to learn a lot about what I should avoid.

  5. I worked at a sorority house with 250 girls. in 2007 we had one gluten sensitive girl. next year, because of press releases, we had 35 gluten sensitive girls. Due to the cost of this special diet, the third year we required a dr.s note. then we only had one girl.
    I believe it is eating disorder (read: hysteria) in 95% of the girls much like carpal tunnel syndrome…where have all the wrist braces gone?

  6. Maybe you are 50% right about this. But have you considered that these girls may have had mysterious health problems beforehand, then, due to publicity about the gluten thing, they were either tested for it, or tried the diet, and then found that they felt better for following the gluten-free diet?

    I personally think that processed wheat flour is not good for the health, and that you do not have to be gluten-sensitive to receive benefits from a change of diet which excludes wheat. Processed wheat flour and also sugar, are used too much in most people’s diets. These things are acid-forming and clog up your system, allowing toxins to hang about in the liver and intestines, so that your health is impaired.

    For a start, these foods can make you feel tired and depleted. Wheat flour products and sugar can cause candida-yeast infection which increases nutritional deficiencies, and can cause a range of unpleasant symptoms which can become serious if left untreated through diet. Arthritic symptoms are one common result of candida infection due to eating a diet deficient in protein and alkaline greens, and which is predominant in bread, sugar and flour products.

    The resulting congestion and acid body from eating too much of these foods over a long period of time sets the stage for things such as diabetes,arthritis, Alzheimer’s,cancer, multiple sclerosis, Parkinson’s, arteriosclerosis and such-like diseases to develop.

    Of course, environmental poisons such as radiation, toxic herbicides and pesticides, and other chemicals, can cause candida and other illnesses to develop. But if your diet is high in wheat and sugar, and you have already developed candida overgrowth, then you will be even more susceptible to the bad effects of these environmental poisons.
    So there is a good case for ommitting gluten and all wheat products such as bread from the diet, even if you are not gluten-sensitive. It helps to exclude yeast products and sugar as well when you are tackling candida.

    And of course we should all avoid those toxic insect killers and weed killers, like the plague.
    But thankyou for sending in this comment. I think you do have a good point.

  7. hi .i am 77 years young i havr celica . i am just wondering about meats .can thanks u help me with that ?

  8. Would slippery elm food be ok as I have been diagnosed with Coeliac and need to put some weight on. Thank you.

  9. Hi James. Slippery elm food (Ulmus rubra) should be fine for you, as it is a gluten free food. Slippery elm is a great restorative food which aids the digestion. It is ideal for babies, the elderly and people convalescing after illness.
    Slippery elm will help to soothe and heal the stomach lining and digestive tract. It is sometimes helpful for people who have trouble digesting milk, as it helps separate the protein particles so that they can be absorbed better.

    It is useful for the treatment of stomach ulcers, for colitis, irritable bowel syndrome, and for helping to soothe the bronchial and sinus passages in the case of cold or flu or pneumonia.
    Dosage is one or two teaspoons of slippery elm powder taken between three to six times a day. Simply put a teaspoon or two of slippery elm into a cup. Add a little cold water, enough to make a paste. Top up the cup with boiling water, stirring so that lumps are not created, and leave to stand for 10 minutes. Drink down the cup of soaked slippery elm half an hour before each meal. Take more often if your system is very debilitated.

    If you are on medication of any sort, then taking slippery elm could possibly delay the effect of this medication. This is because slippery elm puts mucilage across the surface of the digestive tract. You need to ask your doctor or naturopath about taking slippery elm if you are taking medication.

    I have found almonds to be very helpful in putting on weight. These are gluten-free. Sesame seeds and sunflower seeds ground to a powder are also useful for weight gain, and are gluten free. These can be added to a banana smoothie, made with your choice of milk. Adding a good handful of ground sesame seeds to your banana smoothie will provide you with more than enough calcium for the day’s quota. You can also add your slippery elm powder to your smoothie drinks. Just stir 2 teaspoons of slippery elm powder into cold water first, then pour on enough hot water to thicken. Add this to your blender bowl, along with the banana and milk.
    Raw egg yolks are also helpful in restoring the health. These can also be added to the blender smoothie. You can take two organic free-range egg yolks per day as a protein food. If you are debilitated, then it is best to use egg yolk, almonds, sesame and sunflowers for your protein instead of cooked meats. A cup of carrot juice per day is a good idea. Eat plenty of cooked greens, salad greens, and easily digested fruits. Grated apple with your cornmeal porridge in the morning is a great start to the day. Leave out the sugar, wheat, and dairy foods if you can. You especially must avoid wheat, barley, and rye.
    Hope this helps you to sort out a nourishing diet.
    Kind Regards,

  10. Greetings Dora,
    I hope you are making progress with your gluten free diet, and that you are getting good advice from your naturopath or health practitioner.
    Following a gluten-free diet is very important for celiac people. Avoiding all wheat, barley and rye is imperative. Sometimes oats are OK. I am a celiac myself and find I can tolerate oatmeal porridge with one raw grated apple taken with it. I prefer to use soy milk, or home-made almond milk or sunflower milk with the porridge. A little butter can be taken with the oatmeal instead of milk, and dates used for sweetening, along with the raw apple. Oats do have a type of gluten, but this is not usually such a problematic one as wheat gluten. However, some people are even sensitive to oats, so be careful with these.

    All meats are OK inasfar as they do not have gluten in them. But you should not eat too much meat.

    Peronally, I find that free-range eggs, sesame, sunflower seeds, almonds, and soya milk are more easily digested than meats. Chicken and fish are probably better for you than eating meat – meat is harder to digest, so it is best not to eat it every day.

    You have to look after your digestive system with celiac disease. For many people, by the time they realize that this is what is wrong with them, the intestines have gotten into a terrible state, with the bowel walls very weakened. So a diet which is fairly free of ‘difficult’ foods is the best one. But some meat, say in a home-made stew with vegetables such as onion, carrot, celery, garlic, with mashed potato or rice, and cooked greens such as broccoli, brussels sprouts, cabbage, or green beans, would be a balanced meal.

    Once a week or so, I like to eat a good Indian curry with vegetables,sometimes vegetarian, sometimes with chicken or lamb, or Korean beef bulgogi which is usually accompanied by rice and vegetables, and fermented kum chi. But generally, I do not eat meat at home.
    If you are debilitated, then slippery elm food could be good for restoring the digestive system and repairing the bowel walls. See my reply to James just before this reply to you – He asks about using slippery elm, and I have given some information on how this can help and can be used.
    Hope this helps.
    Kind Regards,

  11. Please tell me what bread you use that taste deliscous and I appreciate the food list as I am just starting my new life into Gluten free/ celiac disease way of living. I dont get alot of symptons but tests show I have it. I would like recipes as well that you have used that are normal as possible to reg. foods.

  12. Hi Sharon – You were asking about yummy gluten-free bread recipes. Here are a couple of favourites which my family used to love. These are from a book I had published in the 1980’s. One recipe uses canned corn, which makes a nice change. Make sure your canned corn does not contain gluten – the plain kernels are probably the safest.

    Recipe for Simple Cornmeal Bread: First of all – turn your oven on to pre-heat while you mix up the dough. Turn on to 190C or 375F.
    Put all the following ingredients into a big bowl:
    1 1/2 cups fine yellow cornmeal; 1/2 cup soy flour; 1/4 cup pea flour; 2 tbsps goat’s milk powder (or cow’s milk powder); (leave out the milk powder if you are allergic to it, or use soy milk powder) 3 tbsps home-made peanut butter or almond or cashew butter – you can use a ready-made peanut butter if you are sure that it is gluten-free; 3 eggs; 1 teaspoon baking soda; 1 teaspoon cream of tartar; half a teaspoon sea salt. Water to mix.
    This recipe is tasty on its own. But to make a change, and you are not allergic to dairy products of any kind, then you can add a little grated cheese.
    Use enough water to mix into a cake-like consistency. Beat altogether with a wooden spoon for a couple of minutes, then turn into a well-greased iron pan, or a well-greased glass/pyrex dish. Bake for around half an hour, or until the top is nicely browned. I used to use a cast-iron frying pan – this is around the right size for this quantity. Be careful if you use an iron fry-pan – make sure you have plenty of oven cloths around the handle when you bring it out of the oven.

    Corn and Millet Bread
    Pre-heat your oven before you start. Turn on to 190C or 375F. Get your bowl out and put in the ingredients: Use 5 oz millet and 3 oz fine yellow cornmeal: 2 tbsps peanut butter or home-made nut butter; 3 teaspoons baking powder: About a cup of goat’s milk or soy milk or just water; 1 egg; 2 tablespoons olive oil or another oil; half a teaspoon sea salt. Mix altogether. Again, a little grated cheese can be added if you wish.
    Mix altogether and turn out into a greased dish or pan. Cook as the method sates above. This makes a smaller quantity than the above recipe, so you could use a smaller oven-proof dish or tin, such as a loaf tin.

    Canned Corn Pie
    1 tin corn kernels. Put into the blender and whizz up in the juice from the can. Put this into your mixing bowl with:
    3 free-range eggs; 1/2 cup fine yellow cornmeal; 1/4 cup pea flour; 1 diced onion fried in a little butter; 1/2 cup goat’s milk or yoghurt or soy milk; 2 tbsps ground sesame seeds; 1/3 cup olive oil. Mix altogether and pour into a greased oven dish. Bake 190C or 350F-375F for around 20 or 30 minutes. Take out when you can smell the delicious cornbread, and it is nicely browned.
    Hope you like these corn-bread recipes.
    Best Wishes,

  13. Hi. I cannot take biologic rx’s for psoriatic arthritis and there is a small cadre of specialists who think that and psoriasis is caused by gluten allergy. I have nothing left to lose so I’m jumping in. Not going to be easy as I work outside the home… I know that when I tried my hubs diet for with the same kinds of restrictions, I improved somewhat. Here’s hopin’! And thanks for being here! km

  14. I was diagnosed with psoriasis which appeared after we had been sprayed heavily with 245T. I was told it was incurable. But Walter Last’s diet, which excluded dairy foods, all bread and wheat products, and all cane sugar, cured the skin ailment after I had persevered with it for several months. This condition came back again when I relaxed my rules and introduced dairy and the occasional wheat flour item in my diet. I have found that when I keep wheat and dairy foods out, I do not get psoriasis or eczema.
    I think many people must develop allergies to certain foods such as wheat products and dairy foods, after they have been exposed to toxic chemicals. This exposure causes a hyper-sensitivity to chemicals of many kinds. I think that food additives, and the many agricultural chemicals used in the growing of foods such as wheat could be the reason that so many people these days are becoming gluten-intolerant, with problems such as celiac disease, lupus, and irritable bowel syndrome increasing. People who have been exposed to large doses of poisonous chemicals usually have a heightened sensitivity and feel the effects of these bad chemicals in our food more so than other people who have not had this kind of exposure. But all chemicals in agriculture, and food additives of the toxic kind, are bad for all people, even if these people are seemingly insensitive to these chemicals.

  15. Best thing I can think of, for more ‘get up and go’, is to cut out wheat products, sugar, and probably dairy foods. Drinking too much coffee or tea is also not too good for the person who suffers from low energy levels. Drink plenty of good water instead of all that tea and coffee.

    You should ask your health professional before making any changes to your diet, though, as this person will know your health history, your medication, if any, and whether or not you have any special needs in your diet. I would say that the best thing to improve your energy levels is a diet which exludes the above-mentioned foods, and which is high in green vegetables with ample good quality protein.

    You should avoid sugars and wheat, because these foods rapidly shoot the blood sugar levels up high. But this is a temporary situation, and the result is that you end up with a blood sugar level which plummets from high to low in a very short space of time. This is usually the reason that people run out of steam and feel listless and depressed. Hyperglycaemia is the term used for the situation of fluctuating blood sugar. On-going hyperglycaemia can lead to diabetes if you do not work at improving your diet to address the problem. Start stabilizing your blood sugar.

    Protein foods, good quality oils such as olive oil, butter, all help to stabilize the blood sugar levels. Use rice, especially brown rice, to substitute wheat – unless you cannot digest rice, which would be a very unusual situation indeed. Don’t eat too much sweet fruit at one sitting. Eat your fruit with a handful of nuts or have a glass of soy or goat’s milk with it.

    And eat as many raw and cooked green vegetables as you can. Raw celery, raw grated apple on your porridge each morning, lettuce salads – all these are good for you, as they are alkaline foods which keep the blood fresh and cleanse the digestive system.
    Keeping the bowel clean is a must. Toxins hanging about in the intestines get absorbed into the blood stream again, and this effect can certainly make you tired and sluggish. A weekly dose of castor oil, or epsom salts, can help to detox the whole digestive system.
    Herbs such as garlic, pau d’arco, dandelion, turmeric, ginger, and black walnut tincutre can be helpful for detoxifying the system and giving your energy levels a boost. Of course you would choose only two or three herbal remedies to use at a time – you would not take them all at once.

  16. Hi Merrilyn, I have had a sensitivity to wheat and have been gluten free for 6 months. Recently I have started to eat wholegrain rice and corn cakes/crackers which are recommended for Celiacs but have found I have now developed acid reflux and have been on medication for this. Is there a link between wheat sensitivity and corn/ rice products, I realise they don’t contain wheat.
    Any ideas you have would be most appreciated.

  17. Hi Christine. Thankyou for your comment on Gluten Free Foods.
    I have a few ideas about why this acid reflux could be happening, and what could be done to avoid it, but of course, you must stick to the recommendations of your doctor.
    My own experience is that these corn-cakes, or rice-cakes, are very acid-forming. Alkaline foods are best for the health and the digestion, which is why green vegetables and most fruits are very good foods for people to eat. But processed corn and rice cakes are definitely acid-forming, which could be the cause of that acid-reflux.

    And who knows what chemical processes are used to get the corn or rice granules puffed out to use in these cakes, or to make the grains into crackers? Whatever, I find they are not so easily digested.

    Interesting that my wee grandson, who is just 20 months now, loves corn and rice cakes, but they are very constipating to him, although he is a robust child with a strong constitution. Even eating a couple of these round rice cakes affects his bowel motions. This would suggest that corn and rice cakes or crackers are not easy to digest. They are a processed food which one should not eat too much of.
    Walter Last, a clever naturopath whom I had the good fortune to meet around thirty years ago, insisted that all food be eaten with something raw. Oatmeal has a gluten factor, but I find that eating oatmeal porridge with one whole grated apple renders the oats perfectly digestible. This mixture of oats and raw apple was advocated by Dr Max Gerson, in his treatment for curing cancer patients with diet.
    Eating raw salads with meals, and fruits such as apples, pears, peaches, and bananas, help to keep your diet alkaline. You might find that if you were to eat a salad with one or two crackers, the problem of acid-reflux might not occur. But personally, I would limit those crackers, or avoid them altogether until you have overcome the problem.

    Sometimes yeast can cause acid-reflux. All sauces which contain vinegars, beer, wine, mushrooms, and processed foods, should be avoided if yeast is the cause. Yeast products are often used in biscuits and crackers, and so these things are best avoided as well, at least until you sort out the things which are causing the problem.

    Sometimes a lack of pancreatic enzymes can be the cause of acid-reflux, and this could even be the reason why so many people have become sensitive to wheat and other grains. Although I believe that the chemicals used in processing wheat to make flour is the more likely cause for people becoming wheat-sensitive. Flour is bleached with chemicals, and these chemicals must be very injurious to our digestive systems, even reducing our ability to produce enzymes. No wonder people are becoming sensitive to the stuff and developing celiac disease.
    I hope these ideas on the problem might be helpful. Maybe discuss them with your doctor.
    Kind Regards,

  18. thanks for the list–I was told food coloring had gluten in it–if so what do I look for??

  19. Hi Rosalie. Food colourings should be avoided, not because they contain gluten, but because most colourings and preservatives used in food are harmful to the health. Whether or not food colourings have gluten, they should be avoided.

    Many food colourings and preservatives used in food are carcinogens – ie they cause cancer – or they cause behavioural problems in people, such as attention deficit disorder in children – or headaches and migraines – or they cause bone problems and diseases such as arthritis. Of course, many pesticides and herbicides can cause these same problems. But chemicals used in our food are almost as harmful.
    In order to avoid day-to-day headaches and other annoying health problems, or – worse – succumbing to degenerative disease such as cancer, arthritis, multiple sclerosis, or even heart problems and blood pressure abnormalities, you should try to eliminate as many poisons from your food and from your environment as you are able.

    You have a choice over what food to buy, which is why food colourings and food preservatives are relatively easy to eliminate. You simply avoid buying pre-packaged food or fizzy drinks, etc, which have these poisons in them.
    And if you are gluten sensitive, then of course, all wheat, barley, oats and rye should be avoided. I believe that most people who are gluten sensitive would also benefit from leaving out yeast products as well.
    Kind Regards,

  20. Thank you for this most amazing list. I have been searching for this very thing for several hours after having read Wheat Belly. It is comforting to be able to have an approved list while trying to learn what should be avoided. Due to a toxic accident in 1985, I have eaten mostly only food that I have prepared myself but that included far too much pasta and bread. But now I have developed peripheral neuropathy and discovered how wheat increases the pain incrementally and affects the bladder embarrassingly. So, again, thank you.

  21. Hi Leslie. I am glad that this list of gluten-free foods is proving to be helpful. Interesting that wheat increases the pain of ‘peripheral neuropathy’ which you suffer from. Wheat is such a problematic food, isn’t it?
    I am sure that many people with arthritis, and other more obscure and painful conditions, would find their suffering to be less if they were to give up wheat.
    ‘Gluten-free’ is the modern term generally used for a diet which excludes wheat. We used to call the diet simply ‘wheat-free’.
    Dairy-free is often recommended by naturopaths, in combination with the wheat-free diet. Processed dairy milk is another problematic food which can often excacerbate symptoms of ill health. Maybe worth-while experimenting with this one as well.
    Best Wishes and Thanks again

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