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Day 8 Of 8 Benefits Of Black Rice

Black rice has been linked to help reduce blood sugar levels.
Again more human studies need to be done.
It also has been linked to help with fatty liver disease.

Cooking black rice is easy and similar to cooking other rices.
Black rice is a more nutritious grain and when cooked can
make even the basic meal visually stunning.
It is definitely worth a try.

Day 7 Of 8 Benefits Of Black Rice

Black rice may help with weight loss

Black rice is a good source of protein and fiber, both which
can help promote weight loss by reducing appetite.
Some studies have shown that anthocyanins  may also reduce
body weight and body fat percentage.
While research on its role in weight loss is limited, what
studies that have been done are promising.

Day 6 Of 8 Benefits Of Black Rice

Black rice is naturally gluten free

Gluten is a type of protein found in wheat, rye and barely.
People with Celiac disease or intolerance need to avoid
gluten.
While many whole grains contain gluten, black rice is a
nutritious, naturally gluten free option that can be enjoyed
by all.

Day 5 Of 8 Benefits Of Black Rice

Black rice may have anti cancer properties and help the eyes.

Anthocyanins from black rice have been associated with a
lower risk of certain cancers.
Black rice contains high amounts of lutein and zeaxanthin-
two types of carotenoids that are associated with eye health.
These compounds work to help protect your eyes from
potentially damaging free radicals.

Day 4 Of 8 Benefits Of Black Rice

Black rice can help with heart health

Many of the antioxidants found in black rice have been
associated to help protect against heart disease.
Flavonoids like those found in black rice have been
shown to help with decreasing the risk of heart disease.
Some research has linked anthocyanins with benefitting
cholesterol and triglyceride levels.
More research has to be done.

Day 3 Of 8 Benefits Of Black Rice

Black rice contains the plant compound Anthocyanin


Anthocyanins are a group of flavonoid plant pigments
that are responsible for the purple black color of the rice.
They are also found in blueberries, and purple sweet
potatoes.
Research has shown that anthocyanins have a strong
anti-inflammatory, antioxidant, and anticancer effects.

Day 2 Of 8 Benefits Of Black Rice

Black rice is rich in antioxidants.

Antioxidants are compounds that protect your cells
against oxidative stress caused by free radials.
They are important, as oxidative stress has been
linked to an increased risk of several chronic
conditions, including heart disease, and certain
forms of cancer.
Despite being less popular than other rices, black
rice is shown to contain the highest antioxidant
activity.
It also has been found to contain over 23 plant
compounds, including several types of flavonoids
and carotenoids.

Day 1 Of 8 Benefits Of Black Rice

Black rice also called forbidden or purple rice, it belongs
to the Oryza sativa L. species.  It gets its black purple
color from a pigment called anthocyanin, which has
potent antioxidant properties.
Here is one of its many benefits.

Compared with other types of rice, black rice is
highest in protein.
Per 3 1/2 ounces, contains 9 grams of protein,
compared with 7 grams for brown rice.
It is a great source of iron.
A 1/4 cup serving of uncooked black rice provides:

• Calories-160
• Fat- 1.5 grams
• Protein- 4 grams
• Carbs- 34 grams
• Fiber- 1 gram
• Iron- 6% of the Daily Value

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Gluten Free Candy Options

Following a gluten free diet doesn't mean you have
to swear off all sweets.  How you should approach
finding out if a candy is gluten free.  You should
first check the candy's ingredients.  That may mean
passing up on a community candy bowl, some
varieties of candy corn, candy canes, etc., are gluten
free while others are not.  As long as you have the
ingredient list you are good to go.  Many candies
you may think are gluten free, have wheat.  Be careful
and read the labels. 

Oat Milk

Oat drinks, also known as oat milk, is a plant
based beverage made from oats.  They are
cost effective and easy to make.  It is a healthy
and nutritionally rich beverage which comes
in many flavors.
The changing lifestyles of consumers have
increased the occurrence of obesity and the
fear of gaining weight is driving these
consumers toward low fat products.  Oat
milk is a popular choice for those allergic
to dairy and those who are looking to limit
the amount of saturated fats in their diet.
People with Celiac disease and gluten
sensitivity are choosing this new alternative.

What Not To Share In A Kitchen

Eating gluten free is tough enough, however
you must also think about cross contamination.
Here is a list of what not to share in any kitchen.

• Cutting boards
• Toasters
• Frying pans
• Waffle or pancake irons
• Dish towels
• Condiments such as butter or cream cheese

I would also would recommend having your own shelf

in the cabinet to avoid any chance of cross contamination.

Foods That Are Suprisingly Not Gluten Free

Here is a list of foods that contain gluten.

Bulgar Wheat             Soy Sauce
Durum Wheat             Soup Cubes
Einkorn                       Corn flakes
Faro                             Rice Krispies
Pearl Barley                 Some blue cheese
Rye                               Licorice
Semolina                      Beer
Spelt                             Couscous
Triticale                        Some hot chocolates.

After Diagnosis

After the stomach biopsy comes back positive for
Celiac disease, a gluten free diet is a must.  You
have to give up all sources of gluten for life to
prevent from further damaging the lining of
your intestines.
Your symptoms will not get better if you continue
to eat gluten.  Once gluten free you should start to
feel better right away, however it can take up to
1 year to heal completely.
You should see a specialist to assess your height
and weight, and review  your symptoms.  You
should have blood tests done yearly.

Is Celiac Disease Hereditary?

Celiac disease often runs in families. If
you have a close relative with the disease,
such as a parent or sibling, your chance of
also developing the disease is increased
by 10%. 

Celiac Disease Rash

Dermatitis Herpetiformis is the name of the skin
rash related to Celiac disease.

This rash affects around 1 in 3300 and usually
presents as an itchy, stinging rash.  It is red in
color and has raised patches.  It is most commonly
found on the elbows, knees, shoulders, buttocks, and
face.

A skin biopsy can be done to confirm the diagnosis and
can be treated by a life long gluten free diet.

Lactose Intolerance and Celiac Disease

Lactose intolerance is when a person has difficulty
absorbing and digesting lactose, a sugar found in
dairy products.  When a person is first diagnosed
with Celiac disease the lining of the gut is damaged
from eating gluten which can mean that the body
does not make enough lactase.
Symptoms of lactose intolerance are, nausea, bloating,
gas, stomach pain and diarrhea.
Once the stomach lining has healed, most people are
able to tolerate dairy again.

Lunch Box Cheat Sheet

Lunch box cheat sheet

• Grilled cheese on gluten free bread
• Gluten  free soup ( chicken, beef or tomato)
• Taco salad
• Chicken salad in a corn tortilla
• Turkey cheese wrap 
• burger on a gluten free bun
• Salad with grill chicken or meat
• Hero sandwich gluten free 
• Tuna with gluten free crackers
• Black bean and cheese quesadillas with brown rice
• Lentil soup
• Gluten free meatballs on a gluten free bun

What Is Gluten??

Gluten is found in the seeds of grass such as wheat, barley,
and rye.  These grains contain gluten which is a protein that
helps food keep its shape.
If you have Celiac disease, eating gluten will cause the immune
system to attack the foreign protein.  This will cause damage
to the stomach lining.

Vegetarianism and Celiac Disease

Being a vegetarian and having Celiac disease means
that you are consuming a more limited diet.  You will
need to take extra care to not develop any deficiencies.
Some alternative sources of nutrition:
Protein- eggs, tofu, nuts, seitian, beans
Calcium- tofu, dark green vegetables, seeds, beans, dried
fruit, almond milk
Vitamin D- eggs, yogurts, almond milk and supplements if
needed.
Iron- eggs, beans, kale, nuts, seeds, broccoli
Vit B 12- Fortified cereals, and supplements if needed.

Tamari

Tamari and Soy sauce are similar in color and taste,
however there is actually a number of differences
between the two.  Both soy sauce and tamari are
byproducts of soybeans, but the most important
difference is the presence of wheat.  Tamari is
not processed with wheat however soy sauce is.
As always read and check the labels to make sure.

What Is Wheat Grass????

Wheat grass is the fresh sprouted leaves of the wheat plant.
Wheat grass is full of fiber, iron, potassium, Vitamins A, C,
B and K.  It is used in many juices and supplements.
Is it gluten free?
The grass itself does not contain gluten, if it is cut before
it can grow seeds.  Unfortunately, there is a risk of cross
contamination.  It is recommended to avoid unless it is
certified gluten free.

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Some Easy Gluten Free Swaps

It is also sometimes extremely easy to sway foods
containing gluten for those that do not.  Swapping
corn tortillas for flour is a prime example.  Others
include:

• Rice cakes for crackers or bagels
• Cauliflower crust for pizza crust
• Oat flour pancakes
• Chopped nuts for granola
• Tamari sauce instead of soy sauce

Always check in with the Registered Dietitian on

staff at the University or college.  Always check

your resources and make the best choices for

gluten free.

Gluten Free Foods Easy For College Dorms

Here are some gluten free foods that are easily
cooked in a dorm microwave:

• Baked or scalloped potatoes
• Bacon (put on gluten free bread)
• Quesadillas with salsa
• Eggs
• Steamed vegetables, add cheese
• Nachos with cheese, canned chili and salsa
• Popcorn (of course)

If You Continue To Eat Wheat After A Celiac Diagnosis

There are potential complications of Celiac disease for
those who do not adopt the gluten free diet. Here is a small
list of some of the complications:

• Osteoporosis
• Iron deficiency
• Vitamin B12 deficiency
• Pregnancy complications
• Greater risk of Coronary artery disease
• Greater risk of developing small bowel cancer
• Development of lactose intolerance.

Even the tiniest amount of gluten can trigger symptoms

and increase your risk for complications.

Gluten Free Flours

Gluten free flours and what they are good for.

• Almond- baked goods, bread crumbs
• Buckwheat- pancakes, waffles
• Millet- cookies and muffins
• Brown rice- Thickening gravies
• Corn- tortillas and muffins
• Chickpea- hummus, falafel
• Coconut- desserts, breads
• Tapioca- baked goods
• Teff- shortbread's, pie crusts and scones

What Is An Autoimmune Disease?

An  Autoimmune disease is a condition in which your
immune system attacks itself.  The immune system
normally guards against bacteria and viruses.  When
it senses these foreign invaders, it sends out an army
of fighter cells to attack them.

Normally, the immune system can tell the difference
between foreign cells and your own cells.  However if
you have an autoimmune disease, the immune system
mistakes part of your body as foreign and it releases
proteins called auto antibodies that attack your
healthy cells.

When you have Celiac disease, when you eat gluten the
immune system attacks the small intestine and causes
inflammation.

Vitamin B12 Deficiency

Nutrient deficiencies, due to malabsorption are common
in people with Celiac.  These deficiencies occur because
some nutrients are unable to be absorbed in the intestine
where damage has occurred from the disease.
Common deficiencies include iron, calcium, folate
and B12.
Symptoms of Vitamin B12 deficiency include: tiredness,
lack of energy, shortness of breath, increase heart beats, and
pale skin.
Vitamin B12 and folic acid work together to help the body
produce red blood cells so it is recommended to keep B12
in your diet through consumption of meat, dairy products,
and eggs.
If you are vegan, use products that are fortified with B12,
and/or add a supplement to ensure your B12  intake
is adequate.

How To Avoid Cross Contamination At Home

Cross contamination is important to avoid at all times. Even
the slightest crumb can cause a reaction.  Here are some tips
to avoid cross contamination at home.

• Use a separate cutting board for bread items
• Thoroughly clean pots and pans between uses.
• Always use a separate toaster.
• Use a different frying pan.
• Keep all gluten free items in same area.
• Use your own cream cheese or/and butter.
• Label all your gluten free foods.

Those are just a few ways to avoid cross contamination

at home.

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Secret Places Gluten Hides

Here is a list of foods that may seem gluten free, but
may contain gluten.

• Communion wafer
• Matzo
• Licorice
• Pringles
• Doritos(some flavors are gluten free)
• Worcestershire sauce
• Broths
• Soups
• Soy sauce
• Some gums
• Play Doh
• Malt vinegar
• Medications and vitamins

When in doubt, always read the label!!!!!!!!!

Lactose Free Diet

Some but not all patients with Celiac are lactose
intolerant.  A lactose free diet is not usually
recommended unless there is an obvious lactose
issue.  This varies person to person.  Many patients
are have a lactose intolerance when first
going gluten free.  Over time many people start
tolerating lactose again. 

Oats

Oats are considered to be gluten free.  The contamination
issue can be avoided by using oats that are labeled certified
gluten free.
Before introducing gluten free oats, Celiac disease should be
well controlled on a gluten free diet.  Oats add fiber and
nutrition to the diet.  Due to the fiber content, they may
cause gas and a change in stool pattern.  These symptoms
should resolve over time.

Supplements

Specific vitamins that are both gluten free and
contain regular daily required amounts of vitamins
are recommended.  Excessive quantities of vitamins
may be toxic.  Especially fat soluble ones (ADEK).
In addition as mentioned before, calcium is recommended
because of reduced bone density.  This is common in
people with Celiac disease.

Osteoporosis And Celiac Disease

Osteoporosis is when your bones become soft and
brittle.  This is sometimes associated with calcium
deficiency.  It can also be associated with Celiac
disease as the gut damage can lead to malabsorption
of calcium.  Diagnosis can be determined by your
doctor.
To help minimize the risk of developing osteoporosis
you can try and consume 1000 mg of calcium a day.
It can also help to exercise and avoid too much alcohol
and tobacco.
Foods high in calcium include dairy, eggs and fish.

Dermatitis Herpetiformis

Many people with gluten intolerance develop a
chronic disease of the skin called dermatitis
herpetiformis DH).  Patches of itchy raised spots
appear and frequently become blisters resembling
herpes.  They usually appear symmetrically on the
body, for example on both elbows or knees.  However
it can appear anywhere on the body. 

Everyone with DH is considered to have celiac disease,
even if the results of the biopsy in the small intestine may
be normal.  In these cases, DH is a classical sign of gluten
sensitivity.

Forms Of Celiac Disease

Celiac disease is classified into two main types-
classical or atypical.  Classical includes those
with predominant gastrointestinal symptoms
including diarrhea.  While the "atypical" form
includes those with anemia, osteoporosis, and
other manifestations including those who are
asymptomatic or picked up through screening.
Gluten sensitivity in individuals with DH is
manifested by an intensely itch blistering rash.

What Causes Celiac Disease

Celiac disease occurs as a result of genetic factors,
gluten, and other environmental factors.  The genes
necessary for the disease to occur include HLA DQ2
or DQ8.  However, these genes are common, occurring
in about 30% of the general population.
Celiac disease may develop at any age from infancy
to old age and occurs equally in males and females.
Who is at risk for developing the disease? Anyone is at risk
for developing the disease, the risk increases if you have the
following:

• Relatives of those with celiac
• Those with type 1 diabetes
• Those with Autoimmune thyroid disease
• Those with down syndrome or turner syndrome

Foods That Are Suprisingly Not Gluten Free

Foods You Think Are Gluten Free But Are Not

• Faro
• Rye
• Semolina
• Spelt
• Tritical
• Soy Sauce
• Stock cubes
• Corn Flakes
• Pickled vegetables
• Some cheese
• Some gums
• Couscous

Gluten Free Flour and Their Use

Gluten Free Flours and What They Are Good For

Almond- baked goods, breadcrumbs
Buckwheat- pancakes, pastas, crepes
Millet- cookies, baked goods
Brown rice- thickening gravy or sauces
Corn- tortillas and breads
Chickpea- hummus, falafel, flatbread
Coconut- desserts, bread
Tapioca- baked goods
Hemp- dark bread and gingerbread
Teff- short bread, pie crust

Gluten Free Grains

Gluten Free Grains
                                                                                                                                                                                                                                            

• Almond           Agar
• Amaranth        Maize
• Buckwheat      Polenta
• Carageenan     Potato
• Cassava           Beans
• Chestnut          Quinoa
• Corn                Rice
• Flax                Sesame
• Hemp             Sorghum
• Hops

Are Oats Gluten Free?

Answer- Sometimes

Oats are not gluten free when-
They have been cut with other grains.  Oats are often produced
at the same factories as wheat, barley and malt, and are
therefore contaminated and not safe for people with Celiac
disease.  Always, always check the label.
Oats are gluten free when-
They are listed as gluten free, when they test at 20 ppm or less.
This means they were harvested, processed and packaged
on uncontaminated equipment.
However-
There are still many that may not be able to tolerate any oats.
This is because oats contain avenin, a protein that is similar
to gluten. 

Avoiding Cross Contamination In Your Home

Here are some tips to help you avoid cross contamination
in your home.

1. Use separate cutting boards.  Designate one as gluten  free.
2. Colander ( designate one as gluten free).
3. Toaster, never share toasters anywhere.
4. Condiments such as butter or cream cheese.  Have gluten free one .

Set up your kitchen so it is easy to eat gluten free.  Label all foods and store
gluten free snacks and foods in a separate area.                                                                

Things To Replace

Once you are committed to gluten free you will need to
replace certain foods in your life.  These are Breads, cereals,
cookies, crackers, and pasta.

Make sure to always read labels carefully.  You will soon
learn that there are many things you can eat.  Always focus
on what you can eat, not what you can't eat.

Naturally Gluten Free Choices

Remember that many of the foods that you have in
your kitchen and fridge are already gluten free.  Here
is a list to help you sort it all out.

Dairy
Cheese ( all except beer and ale cheese)
Ice Cream ( all plain with out added cookie dough or
brownie flavor, read the label)
Milk
Yogurt (most fruit yogurts are safe)

Fruits and Vegetables
Canned fruits and vegetables (most safe, always read the
label)
All fresh fruits and vegetables
Frozen fruits and vegetables (no sauce)

Safe Additives

These additives are generally safe,

1. Artificial color and flavor
2. Baking powder
3. Baking soda
4. Caramel color
5. Citric acid
6. Dextrin
7. Hydrolysed soy protein
8. Maltodextrin
9. Modified food starch
10. Mono and diglycerides
11. Monosodium glutamate (MSG)
12. Natural color and flavor
13. Soy
14. Soy lecithin
15. Vanilla
16. Vinegar (NOT MALT VINEGAR)
17. Whey

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Happy Mothers Day

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May Is Celiac Awareness Month

What Is MCT Oil?

In today's oversaturated wellness world, there are as many types
of oils out there as there are milk alternatives.  So what is all
the hype about MCT oil.  MCT stands for "medium chain
triglycerides," and it's essentially a type of fat.
Triglycerides are a type of fat that are made up of a glycerol
molecule and three fatty acids. 
Although MCT oil is often marketed as a wellness product,
MCT's are traditionally used in a clinical setting for a variety
of reasons.  They can be used as part of treatment for
gastrointestinal disorders that affect the body's ability
to absorb dietary fat.  They have been used for weight
loss.  Still little is known of the role they play in our
diet.

Bath Products, Medication and Vitamins

Laundry detergent, bath soaps, shampoos, conditioner, lotions and bubble baths are all safe because they are not ingested.

All medications and supplements, both over the counter and prescription, need to be checked for gluten content.  Here is a website to check your meds. www.glutenfreedrugs.com.

It is suggested to have your vitamin levels checked yearly, for any deficiencies.  A multivitamin is always recommended.
 

Folate

Folate is necessary for the production and maintenance of new cells.  This is especially important during periods of rapid growth.  The daily reference intake for folate is 400 micrograms.
Sources of folate:

• Banana
• Liver
• Chicken pea flour
• Enriched corn flour
• Enriched white rice
• Ground flax
• Legumes
• Millet
• Peanuts
• Sesame Seeds
• walnuts
• Wild rice

Oats And Gluten Free

Oats

Studies have shown that 97% of people with Celiac disease can tolerate gluten free oats.  Before introducing oats there should be no GI complaints and Celiac disease should be well controlled on a gluten free diet.  Celiac antibodies should be normal before introducing oats and repeated every 3 months later to make sure they stay normal.  Some oats are pure and uncontaminated.  Other oats are mechanically sorted to be gluten free. 

Grocery Shopping Tips

Here are some grocery shopping tips to remember:

• Always read food labels.
• Wheat free does not always mean gluten free.
• When in doubt do without.
• Watch out for cross contamination.

Cross contmination

Here are some tips to help you avoid cross-contamination:

• Cutting board (designate as gluten free or clean well   between uses.)
• Colander (designate as gluten free.)
• Toaster ( must not be shared)
• Toaster oven ( can be shared, use foil to prevent contamination.
• Use separate butter, mayonnaise, peanut butter, or anything you dip into.

Make sure you clean all plates and utensils well.  Try to keep your gluten free items in different area than the ones with gluten.                                                                  

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Oats

Are oats gluten free?  The answer is yes-non
contaminated, pure oats are gluten free.  They
are safe for most people with gluten intolerance.
The main problem with oats in gluten free
eating is cross contamination.  Most commercial
oats are grown and are processed in facilities that
 also process wheat, barley and rye.  If the oats
are certified gluten free, it is most likely
safe to eat. 

What Is Buckwheat

Buckwheat sounds scary if you are on
a gluten free diet.  Despite its name,
buckwheat is not wheat.  It is a seed
rather than a grain, which means it is
gluten free and safe for those with Celiac
disease or non celiac sensitivity.

Almond Flour

A great gluten free flour is almond flour.
It is made from almonds that have been
blanched to remove the skins, then ground
to a fine texture that is great for baking.
Almond flour is gluten free, low in
carbohydrates, high in fiber and a good
source of protein.  It is also rich in
vitamins and minerals.

Happy National Nutrition Month 2019

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Food Recall Evirokidz Cereal

Natures path foods are recalling various
Envirokidz brand cereals from the stores
because they many contain wheat and gluten
which are not declared on the label.  This
includes: Gorilla munch corn puffs
                Jungle munch cinnamon
                Choco chimps chocolate

What Is Celiac Disease?

Celiac disease is an autoimmune condition which
involves an immune reaction to the gluten protein,
found I wheat, rye and barley products.  This immune
reaction results in the inflammation of the small
intestine, which can result in digestive issues and
problems such as anemia, gas, bloating and diarrhea.

Symptoms are often revolved around digestive issues.
The only treatment at this time is a strict gluten
free diet.

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Happy Valentines Day!

Celiac Mom R.D.: What Is Gluten?

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Downside To Eating Gluten Free

Most products in the US, are required to be
fortified with B vitamins niacin, thiamine,
riboflavin, and folic acid.  However, gluten
free versions of these foods are not required
to be fortified.  This can increase your risk
for deficiencies.  Also, many gluten free
products are not high in fiber.

Gluten free products are usually double the
price of non gluten free.  There is less
flexibility when eating out, or at parties,
or with friends.

Overtime, it does get easier, you learn how
to prepare, and bring snacks when needed.
Staying positive and focusing on the foods
you can eat, rather than those you can't, helps
make the gluten free diet more enjoyable.

Sample Gluten Free Dinners

Sample of gluten free dinners

Chicken stir fry with gluten free
soy sauce.

Tacos with peppers and onions, in
corn tortillas.

Baked chicken with gluten free
pasta and vegetables.

Gluten free pizza.

Beef with potatoes, carrots, and
onions.

Lentil pasta with gluten free
meatballs and a salad.

Gluten Free Lunch Samples

Sample Gluten Free Lunches

Lettuce wrap with sliced turkey
breast, avocado and potato chips.

Chicken Stir fry.

Salad with spinach, quinoa, vegetables,
chickpea and grilled chicken.

Gluten free pizza and a salad.

Chili with vegetables topped
with cheese.

Sandwich with gluten free bread,
salad and a pickle.

Burger on lettuce with a baked
potato.

Sample Gluten Free Breakfasts

Sample Breakfasts

Hard boiled eggs with fresh fruit and
some mixed nuts.

Greek yogurt with fruit and gluten free
granola.

Gluten free bagel with avocado and
eggs.

Fruit smoothie with fruit and Greek
yogurt.

Gluten free oats with fruit.
Bacon eggs with potatoes.

Omelet with peppers and onions,
with gluten free toast and fruit.

Foods To Avoid

Now that you are eating gluten free, there
are some foods you need to avoid.  Here
are some that contain gluten.

• Wheat
• Dinkel
• Farina
• Durum
• Einkorn
• Graham
• Spelt
• Wheat germ
• Wheat bran
• Barley
• Rye

Breakfast and baked goods:  Bagels, biscuits, bread,
cornbread, crepes, donuts, flatbread, flour tortillas,
muffins, pancakes, waffles.
Pasta: Chow mein, couscous, dumplings, egg noodles,
soba noodles, udon noodles.
Snacks: Crackers, graham crackers, and pretzels.
Drinks: Beer and malted beverages.
Others: Breadcrumbs, croutons, wheat flour, gravy,
soy sauce, stuffing, and licorice.

What To Eat Gluten Free

There are many naturally gluten free foods you
can enjoy.

Fruits and vegetables:  All fruits and vegetables
in any form.
Protein from animals:  Beef, chicken, dairy,
eggs, lamb, pork, seafood and turkey
Fats: Oils, avocado, coconut, olives, nuts
Gluten free grains: Corn, millet, quinoa,
rice, sorghum, buckwheat, amaranth, and
teff
Spices and herbs:  All fresh and dried herbs
and spices are naturally gluten free.
Legumes: Beans, lentils, peanuts, peas, and
soy.
Nuts and seeds:  Any nut or seed

Benefits of A Celiac Diet?

Having Celiac disease requires you to follow
a strict gluten free diet.  When followed there
are many benefits.  Following a gluten free
diet for at least one year  has been shown to
improve symptoms such as diarrhea, fatigue,
headaches, and abdominal pain in more
than 90% of people.
Eating gluten free allows the small intestine to
heal and return to normal function. This may
take some time, being vigilant about avoiding
gluten is crucial.
Nutrient deficiencies are prevalent in people
with celiac disease due to poor absorption
in the damaged small intestine. Following
a gluten free diet with help with healing
and absorbing nutrients once again.

What Is Celiac Disease?

Celiac disease is an autoimmune condition that causes
severe damage to the lining of the small intestine.
Gluten which is a protein found in wheat, rye and
barley, triggers its symptoms.
There is no cure for celiac disease.  A strict gluten
free diet must be followed to allow your body
to heal.  Even in small amounts, gluten can
damage your intestines.