Gluten free living – What can I eat

“Gluten free” living could be quite challenging and it may take you a while to grasp the gluten gamut especially if you’re newly diagnosed. Today’s supermarket aisles provide endless food options and knowing what to choose is key.

We can all agree on the fact that gluten is present in Wheat, barley and rye. So we can avoid them and that’s about it, right? WRONG! The biggest difficulty in avoiding gluten is that it’s often used as an additive in processed foods. It is added to foods where you wouldn’t expect to find it. It can turn up in seasoning, Chips, cold cuts, sausages, ice cream, chocolate spreads, ketchup, mustard, gravies, baking powder, soups, ready meals, soy sauce, etc.

Having said that, following a gluten free diet means that you have to choose foods that are naturally gluten free: fruits and vegetables, meat and fish, eggs, milk and dairy products. Another option for processed foods would be to choose the ones that are labelled as “gluten free” or that show the symbol of the crossed grain.

crossed grain gluten free symbol

Finally, you have to look out from “gluten-free” goods produced in otherwise gluten-containing bakeries. This is an emerging problem in Lebanon and celiac patients in particular should be on the lookout. “Wheat flour can stay airborne for many hours in a bakery and contaminate exposed preparation surfaces and utensils or uncovered gluten-free products” Read more at https://celiac.org/live-gluten-free/glutenfreediet/sources-of-gluten/#Gx3IsjWt7AsD8t4q.99

So the next time you want to purchase a “gluten free” product made in Lebanon you ought to ask if it’s produced in a 100% gluten free facility!

You need to be careful when it comes to the following products. Would you have thought they contain gluten?

Gluten containing:

• spelt, oats (unless labeled gluten free), bulgur, couscous, freekeh, rye, barley, muesli, brewer’s yeast, semolina
• croissants, man2ouche, pasta, pizza, pita, frozen French fries, gnocchi, pancakes
• vegetables in breadcrumbs, Fish or meat in breadcrumbs, marinated meat
• beer, malt whiskey
• béchamel sauce, custard, cheese spreads, chocolate spreads
• vinegar, soy sauce, etc.

Gluten free:

• rice, cassava, quinoa, buckwheat, millet, corn, amaranth, tapioca
• tea, soft drinks, fruit juices
• oil, butter, margarine
• jams, marmalade, etc.

Bites of Delight products are produced in a 100% gluten free factory. They are vegan, yeast free, low in calories and completely natural. The production process is supervised by experienced dietitians. Click here to check our products!