Among the food sensitivities, intolerances, and allergies that the average consumer is aware of, gluten intolerance (Non-Celiac Gluten Intolerance [NCGI]) and celiac disease are among the top. The gluten-free product market therefore continues to see a massive increase, illustrated by a rise from 2.8% of all US food sales in 2013 to 6.5% only two years later [1]. Now, five years after that, the US gluten-free food market has a projected value of $1.8 billion [1].
Going Gluten-Free
While going gluten-free (GF) once meant being limited to unappealing substitutes, most markets now carry quite palatable and affordable gluten free options. With that said, not all products marked with a “GF” are created equal; think simple-ingredient alternatives versus high-sugar substitutes. In some cases, shifting from a traditional gluten-full diet to a gluten-free diet that contains high amounts of processed food might not improve health. The key when attempting to maintain a healthy, gluten-free diet is within the ingredients. Firstly, if you negatively react to gluten or have tested positive for celiac disease, seriously consider removing gluten from your diet and lifestyle. Next, if you also have sensitivities or allergies to other ingredients, please read entire labels carefully when choosing a GF substitute that works for you. Lastly, consider reaching for the sugar-reduced option. GF products often contain high amounts of sugar and starch to enhance palatability. But high amounts of sugar could lead to or aggravate pre-existing lethargy, gastrointestinal discomfort, poor glucose control or irritability symptoms, as well as induce weight gain. When the goal of a gluten-free diet is to begin a healthier chapter, high amounts of sugar or other additives may cause unexpected setbacks.
The following table is a breakdown of common gluten-containing products, good GF substitute products on the market, and some recommended best GF substitutes and alternatives. This will allow you to make the gradual shift from glutenous to gluten-free with some added, realistic support. Once you feel more confident within your GF journey and want to expand your options, the “best” column will guide you further down multiple-allergen options, and provide plant-based alternatives to try out.
Gluten-Free Substitutes
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Common Gluten-Containing Products |
Good Gluten-Free Substitute |
Best Gluten-Free Substitute |
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Gluten-Containing Grains[2]: Wheat [including: Durum, Einkorn, Emmer, Kamut, and Spelt varieties], Barley, Rye, Triticale {a cross between wheat and rye}, Oats {in some cases} |
Arrowroot, Corn [cornmeal, grits and polenta labeled gluten-free, Hominy], Rice {including wild rice}, Soy, Tapioca [cassava root] Common Gluten-free flours: rice, soy, corn, potato Product Suggestion: Bob’s Red Mill 1-to-1 Gluten Free Baking Flour |
Amaranth, Buckwheat, Flax, Quinoa, Sorghum, Millet, Teff More Unique Gluten-Free flour substitutes: bean flours [chickpea, lentil, etc.], nuts [almonds, cashews, pecans, walnuts, hazelnuts], seeds [flax, sesame, hemp, chia, sunflower] |
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Bread [3] |
Schår Gluten-Free: Gluten-Free Sourdough Bread, Buns, and Rolls O’Doughs Multigrain Sandwich Thins: Potato flour breads, that are vegan-friendly Three Bakers: Great Seed Whole Grain, 7 Seed Bread: Best rice flour bread Udi’s Gluten-Free: Tapioca flour breads, bagels Rudi’s Gluten-Free Bakehouse: Variety of breads Glutino: Variety of breads Franz, Kroger, Trader Joes: In-house Gluten-Free breads at most major supermarkets |
Happy Camper’s, Hemp Hemp Hooray Bread: Best certified organic, free from all major allergens and sugar-free. Canyon BakeHouse Gluten- Free: Best soy free bread; plus dairy-, tree nut- and peanut- free bread, with “best” GF whole grains and seeds. *Not egg-free. Little Northern Bakehouse Seeds + Grains Bread: Best bread for multiple allergies: gluten-, dairy-, egg-, soy-, tree nut- and peanut- free. Outer Aisle Gourmet Cauliflower Sandwich Thins: Best Grain-Free wraps and bread thin substitute. Paleo- and Keto-friendly. |
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Pasta |
Trader Joe’s Organic Brown Rice + Quinoa Fusilli: just 3 ingredients and holds up to cooking and leftovers Tinkyada, Organic Brown Rice Pasta Spaghetti: great taste never turns mushy. Best for al-dente dishes. Jovial, Organic Brown Rice Farfalle Pasta: bouncy texture. Ancient Harvest, Spaghetti: quinoa and corn blend. Cappello’s Fettuccine: Fresh pasta from all natural almond flour, paleo-friendly, grain-, and gluten-free. |
Gluten-Free Protein Pastas: Banza: chickpea based. All pasta varieties, mac+cheese Ancient Harvest Protein: Lentil + quinoa based pasta. Veggie Pasta Alternatives: Spaghetti Squash Spiralized Noodles: Zucchini Beet Carrot Sweet Potato Seaweed [Kelp] Noodles |
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Pizza |
Good GF Frozen Pizzas: Amy’s Kitchen, Gluten-Free Frozen Pizzas: toppings variety, dairy-free options. Contains organic potatoes, rice flour, tapioca flour. Glutino: Gluten-free pizza with brown rice, potato starch, tapioca. Ian’s Natural Foods, French Bread Pizzas Three Bakers: Gluten-free pizza with rice flour and tapioca starch |
Better GF Frozen Pizzas: Against the Grain Gourmet: entirely gluten-, soy-, corn-, and rice-free BOLD Organics: Gluten-Free, Dairy-Free Pizza - ideal for vegans Daiya: Gluten-, dairy-, and soy-free Cauliflower-Crust Pizza Brands: Outer Aisle, Plantpower Pizza Crusts and Wraps |
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Cookies Alternative Source: Communion wafers |
Enjoy Life, Gluten-Free Soft Baked Cookies Tate’s Bake Shop, Gluten-Free Chocolate Chip Cookies |
Contain flour varieties other than standard rice/potato-flour base[4]: Lucy’s Chocolate Chip Cookies: gluten-free oat, chickpea, and fava flours Partake Foods, Sprouted Grain Chocolate Chip Mini Cookies: cassava, sprouted buckwheat, sprouted millet, and oat flours. Simple Mills, Chocolate Chip Crunchy Cookies: almond, coconut, tapioca flours Zema’s Madhouse Foods, Mini Chocolate Chip Cookies: gluten-free oat, teff, millet, and quinoa flours |
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Crackers |
Blue Diamond Almond, NutThins Gluten-Free Crackers: rice flour and almonds Glutino, Table Crackers: great saltine substitute Crunchmaster Multi-Seed Crackers: perfect blend of rice base, with quinoa, sesame, flax, and amaranth seeds Schär, Gluten-Free Entertainment Crackers: also lactose-free + vegan |
Mary’s Gone Crackers + Real Thin Crackers: certified organic, made with whole-grain brown rice, flax seeds, quinoa, and sesame seeds. Saffron Road, Oven Baked Lentil Crackers: herby crackers packed with protein and fiber. Simple Mills, Almond Flour Crackers: Gluten-, soy-, and grain-free; vegan//Paleo-Friendly Hu Sea Salt Grain-Free Crackers: Made with almond, cassava, and coconut flour. Vegan//Paleo-Friendly |
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Cereal [Cold or Warm] |
Nature’s Path Organic EnviroKidz Cereal, Peanut Butter Panda Puffs: organic corn puffs + real peanut butter coating; vegan. Rice Chex Gluten-free Oatmeal: Steel-cut or Quick-Cook Oats Gluten-free granola: |
Nature's Path Organic Superfood Breakfast, Qi’a: Made with Chia, hemp, and buckwheat; sugar-free + vegan. Three Wishes, Grain-Free Cereal: high protein low sugar, with chickpea, pea protein, and tapioca. Forager, Organic Grain-Free O’s Cinnamon: with cassava root, navy beans, and pea protein. Morning Porridge Alternatives: Teff and Amaranth porridge Grain-Free Granola: |
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Candies Licorice, Pretzel/Crispy containing, Wafers/Graham crackers/Cookies ‘N Cream containing Mars Bars |
Jelly Belly’s [5] Tootsie Rolls Nestle’s: Milk Chocolate Bars Butterfinger Bars Raisinets Laffy Taffy See’s Candies Sour Patch Welch's Fruit Snacks |
Unreal Chocolates: Dark Chocolate Gems, Crispy Quinoa: fair-trade 72% vegan dark chocolate, reduced sugar. Choco Nono’s: Vegan + allergen friendly chocolate candies YumEarth, Organic Licorice, Strawberry: gluten- and artificial dye-free, vegan. Cocomel Bites: dairy-free coconut milk caramels Smart Sweets Candy: only 3g sugar per bag with prebiotic fibers + free from artificial sweeteners/colors |
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Beer [2] Ale, Porter, Stout Malt + Malt Flavoring {typically barley derived/containing} |
Gluten-Free Beer[6]: Glutenberg, Blonde or American Pale Ale: with a millet + corn mix; pale ale is stronger + citrus notes Lakefront Brewery, New Grist Pilsner: sorghum + rice, not overly sweet + sour Redbridge Lager: smooth, slightly fruity,` sorghum-only Apple/Fruit Hard Cider: Angry Orchard Crisp Hard Cider |
Hard Kombucha[7]: June Shine: brewed with honey and green tea; 6% ABV Wild Tonic: brewed with honey, fruit, herbs, spices; ABV varies from 5.6-7.6% Kombrewcha: made with organic ingredients, lower alcohol content - 4.4% ABV Boochcraft High Alcohol Kombucha: Uses certified organic and fairtrade ingredients; 7% ABV KYLA Hard Kombucha: Fuses the probiotics benefits and alcohol byproduct of their fermentation, low sugar; 4.5% ABV |
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Liquor Whiskey, Bourbon, Scotch, Brandy, and unfiltered Vodka + Gin |
Highly-distilled: Vodka + Gin Tito’s Mule Rum: Distilled from naturally GF sugars Margaritas Tequila: distilled from naturally GF agave plant La Croix + Tequila Brandy: distilled from wine |
Wine: Red, White, Rose Hard Kombucha La Croix + citrus + herb/fruit juice mocktail |
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Seasoning + Sauce Soy Sauce Cream Sauce made with a Wheat-flour Roux |
San-J Gluten-Free Soy Sauce, Tamari Thai Kitchen Premium Fish Sauce |
Primal Kitchen, Organic and Unsweetened Ketchup Primal Kitchen, Garlic Alfredo Sauce: gluten-, dairy-, soy-, and sugar-free. Made with cashews. |
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Cosmetics Used in and Around Mouth: Lip Stick, Lip Gloss, Lip Balm - can be intentionally ingested; Don’t use a product that contains[8]: Hordeum Vulgare (Barley), Secale Cereale (Rye Seed), Triticum Vulgare (Wheat Bran), Vitamin E (can be derived from Wheat), Tocopherols, Tocotrienols, Oats (unless labeled “gluten-free”) |
Products labeled as gluten-free or gluten-free version: Other GF Lip Products [9]: |
If abiding to a gluten-free + vegan diet, look for products that exclude beeswax and alternatively use candelilla wax: Gluten-Free + SPF: Organic, Soy-, Corn-, and Petroleum-Free: GF + Vegan Lipstick + Lipliner: |
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Gluten-Containing Makeup, Cosmetics, Oral Care, Body products |
Gluten-free makeup brands for symptom-free cosmetic needs[9]: Alima Pure, loose powders Lili Lolo; Mirabella Beauty: everything is GF except their BB cream // skin tint which contains wheat germ // protein Glossier: full spectrum beauty line predominantly GF *with exception to a few wheat-based cleansers* |
Gluten-free products made in completely GF facility and/or are vegan//cruelty-free[9]: Pangea Organics: full spectrum skin-care line considered GF *with exception of Oatmeal Bergamot Bar Soap* |
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Other House-Hold Items: Cleaners, PlayDough Steer clear of product that contain [10]: Tocopherols, Wheat {fermented grain extract, AMP isostearoyl hydrolyzed wheat protein, hydrolyzed wheat gluten, starch, PG-propyl silanetriol, hydroxypropyltrimonium, steardimonium hydroxypropyl protein/PVP crosspolymer, triticum vulgare, bran extract, PG-propyl silanetriol, triticum lipids, germamidopropyldi- monium hydroxypropyl, cyclodextrin, dextrin palm- itate and stearyldimonium- hydroxypropyl}, Wheat Germ Oil {wheat germ glycerides, disodium wheat germamido peg-2 sulfosuccinate, vitamin E, germ oil, triticum vulgare, triticum vulgare germ extract, wheat germ glycerides and wheat germ extract}, Barley derivatives {barley extract, samino peptide complex, hordeum vulgare phytosphingosine extract} |
Soaps + Cleaning Products[10]: Cascade Complete Dawn, gel + detergent Raw Sugar, hand wash + sanitizer Tide, liquid + powder detergent Trader Joe’s, hand soaps |
GF, Vegan, Hypoallergenic Sulfate-, Paraben-, Phosphates-, Cruelty-Free: 365: soaps, detergents, shampoo + conditioners, lotions Baby Care [11]: Johnson’s Kids, Natural 3-in-1 Baby Magic, Hair and Body Wash Babyganics Baby, Shampoo + Body Wash |
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Herbal + Nutritional Supplements Drugs + Over-the-Counter Medications |
While common allergens are often listed on medications and supplements, consult your pharmacist or double check the ingredient label for any hidden gluten sources |
Keep in mind that this is not an exhaustive list. And unfortunately, there are still many hidden sources of gluten - so read labels carefully. When in doubt, “leave it out”: that is, until you can do some research to confirm the product in question is free of gluten, it would be best to not consume it. Overall, remember that no one diet is right for everyone. At Mymee you will not be prescribed a one-size-fits all diet, however we will work to uncover the right foods for you.
Sources:
[1] Statista Research Department. Topic: Gluten-free Foods Market. Statista. Published October 7, 2020. Accessed October 29, 2020. https://www.statista.com/topics/2067/gluten-free-foods-market/
[2] Mayo Clinic Staff. Gluten-Free Diet. Mayo Clinic. Published December 19, 2019. Accessed October 29, 2020. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530
[3] McGrane, MS, RD K, Hatanaka, RDN, L.D. M. The 10 Best Gluten-Free Breads of 2020. Healthline. Published October 16, 2020. Accessed October 29, 2020. https://www.healthline.com/nutrition/best-gluten-free-bread
[4] Dermer E. Best Packaged GF Chocolate Chip Cookies. Gluten Free & More. Published February 26, 2018. Accessed October 29, 2020. https://www.glutenfreeandmore.com/issues/the-best-packaged-gluten-free-chocolate-chip-cookies/
[5] Gluten-Free Candy List. Celiac Disease Foundation. Accessed October 29, 2020. https://celiac.org/gluten-free-living/gluten-free-foods/gluten-free-candy-list/
[6]Bruno A. 8 Gluten-Free Beers People Who Can’t Have Gluten Actually Love. SELF. Accessed October 29, 2020. https://www.self.com/gallery/gluten-free-beers-people-who-cant-have-gluten-love
[7] Harrison O. Hard Kombucha Is About To Be Huge — Here Are 7 Brands To Try. Accessed October 29, 2020. https://www.refinery29.com/en-us/hard-kombucha-brands
[8] Jane Anderson. 13 Gluten-Free Lip Balm Brands With Lip-Smacking Flavors. Verywell Fit. Published July 20, 2020. Accessed November 11, 2020. https://www.verywellfit.com/gluten-free-lip-balm-4174985
[9] Anderson J, Ludwig, MD E. 11 Makeup Brands That Offer Gluten-Free Options. Verywell Health. Published November 22, 2019. Accessed November 11, 2020. https://www.verywellhealth.com/gluten-free-makeup-brands-562443
[10] Children’s National. Gluten-free cleaning products | Children’s National. Rise and Shine by Children’s National. Published March 20, 2020. Accessed November 11, 2020. https://riseandshine.childrensnational.org/gluten-free-cleaning-products/
[11] Gluten Free Body Wash for Kids and Babies. The Celiac Diva. Published April 14, 2019. Accessed November 11, 2020. https://theceliacdiva.com/gluten-free-body-wash-for-kids-and-babies/
