The Gluten-Free Prescription Diet

               General Basics for the Gluten-Free Diet

           The Prescription Gluten-Free Diet for Celiacs

        The following guide for interpreting the prescription gluten-free diet is based on the grains, chemicals, and natural or artificial ingredients found to be toxic for patients with the conditions of celiac disease and dermatitis herpetiformis.     

             Allowed Flours and Starches:  [for the gluten-free diet]

        Grains:  non-enhanced rice; corn and popcorn; sorghum (milo); flax; wild rice.

         Roots and Tubers:  tapioca; potato; arrowroot; sweet potato.

         Legumes:  bean; fava bean; soybean; garbanzo bean; lentils; peas; peanuts.

         Nuts:  almond; chestnut; acorn; hazelnut; walnuts, Brazil nuts, cashews, water chestnuts.

         Seeds:  sunflower; mustard; sesame; safflower, coconut, poppy, alfalfa, Montina.

             Grains to Avoid:  [for the gluten-free diet]            

wheat     barley     rye     oats

 spelt     semolina      kamut      triticale     quinoa      millet      buckwheat

 amaranth     tef      far      farro      grano     mir      couscous

         Celiacs must read labels carefully when purchasing any packaged or canned products since ingredients may change from one batch to another.  Ingredients marked as additives, cereals, and cereal grains, colorings, emulsifiers, excipients, derivatives of gluten, flavorings or malt, hydrolyzed plant protein (HHP), hydrolyzed vegetable protein (HVP), preservatives, starches, and modified food starches, vegetable gum, and vinegar—may be derivatives of a gluten-containing grain. 

 Abbreviated Food Listing for the Gluten-Free Diet

FOR A GLUTEN-FREE DIET, CHECK SOURCE OF THESE INGREDIENTS

        Always check the source of the following nebulous ingredients before eating any product in which they are contained.  Use only those products that specifically state the allowed origin.

         All infant formulas are generally gluten-free. They are sold in ready-to-feed, concentrate or powdered forms.   Note that different manufacturers may not always use the same ingredients for the same product.  Secondly, "tried-and-true" safe products may, without notice, change ingredients from batch to batch. 

         Infants should never be fed raw or undercooked eggs and any kind of undercooked meat.  Most egg substitutes are a caution and may contain a derivative of wheat as a stabilizer or preservative.  Know that all ingredients are non-toxic or avoid altogether.  A high caution for parents of infants through age one and for some up through 18 months is the need to avoid feeding raw carrot and celery and selected raw fruits so as to avoid choking.  Finally, because of the high potential for contamination, no child under age 18 months should be fed honey or any of its derivatives. 

         All commercial baking powders have fillers, which may not be gluten-free.  Common acceptable ingredients include bicarbonate of soda, cream of tartar, tartaric acid, and regular yeast [fresh and dried].

         Since many commercial baking powders are high in sodium and contain aluminum salt compounds, some sensitive celiacs will find it easy to make up a batch of their own baking powder mix and thus avoid the problems with a commercial baking powder product.

Celiac patients should discuss their individual needs for calcium in/with baking powder with their physician and make a decision regarding the planning needed.  The following ingredients, when well-blended make an acceptable baking powder substitute:

                 1/4 cup baking soda (or, potassium bicarbonate)

        1/2 cup of cream of tartar

        1/2 cup arrowroot powder

         Stir with a whisk to mix well; use measurements as suggested for any recipe.  Store in a covered container in a dry place.  Do not store in the freezer or refrigerator.  Shake well before measuring.

         Gums generally allowed in the clinical diet for celiacs include the following items:  carob bean; locust bean; cellulose gum; gum arabic; gum acacia; gum tragacanth; xanthan gum.

         Guar gum, although gluten-free, is often used to facilitate diarrhea or relief from constipation  and hard stools.  Because of  these potential side effects, guar is a caution and is generally not recommended.

        Guar gum is not recommended for use by celiacs except by physician direction.  While guar is an excellent binder and works very will with the gluten-free flours, it also is used medically as an aid to relieve constipation.  It is often suggested for celiacs who have an occasional problem with hard stools.  Guar should not be a choice for patients who have a tendency to have diarrhea or who are just getting started on the prescription diet.

        Several commercial food companies stock a bread which uses guar gum as a binder.  This bread can then be an excellent choice for persons who have been advised by their physicians to use this stimulant.

         Oat gum used in fat-free products and lipsticks; contains gluten and is not allowed.

         Xanthan.  When the microorganism Xanthomonas Campestris is allowed to grow under the right conditions, it builds a protective covering  around itself, a cell coat which possesses very special properties.  If the organism is grown in a laboratory, a chemical process can then remove large amounts of this cell coat, dried, and milled  to form a powder called xanthan gum.

         The cell coat of the organism is somewhat similar to the protective shell surrounding a peanut.  Both are polysacchrides,  which means that they are long chains of simple sugars linked together.   But they are joined by links that the human intestine cannot split apart.  This means that they are not readily absorbed and that very few of the sugar units can be used by our cells for energy.  Thus,  the caloric value of xanthan gum is very low.  It provides only 0.5 kcal per gram, one eighth of the amount provided by sugars that  our bodies can fully utilize.  Each tablespoon contains about eight calories.

         The Use for Xanthan.  The special strength, which makes the cell coat valuable to its tiny inhabitant also, makes it useful in foods.   Xanthan gum is added to salad dressings, gravies and sauces, and even  ice creams to give these foods a smoother texture.  It also has the ability to hold the particles of a food together well which makes it  a good stabilizer.  And, as every celiac cook knows, xanthan has been  shown to be a good substitute for gluten in yeast breads.  Note:  celiacs, especially newly-diagnosed patients, who may be sensitive to molds or have  the condition of trehalose intolerance should avoid the use of xanthan.

         Our experimentation has shown the following proportion of xanthan gum to gluten-free flour to give satisfying results: 

         Product Amount of Xanthan to Use:

                 cakes 1/4 teaspoon per 1 cup of flour mix

                 breads 1 teaspoon per 1 cup of flour mix

                 pizza dough 2 teaspoons per 1 cup of flour mix

         gravies, use only a small pinch with your present flour         and starch mix.

         Natural Gum Systems.  A line of seven ingredient systems based on combinations of natural gums is being marketed under the trade name of Rhodigums.  The blends consist of either guar and xanthan and locust bean gums, or all three gums.  These gums are designed to provide a specific functional performance and optimal texture in many food products, including baked goods, cheese spreads, fruit fillings, puddings, sauces, dressings, and whipped toppings.  In some foods, the gum blends function as cost-effective thickening agents to provide rapid viscosity build-up.  In sauces, dressings, and relishes, they can stabilize emulsions and suspensions, as well as enhance cling and pourability.  Some gums will impart very high viscosity and gel strength even at low concentrations.

         In the production of baked goods, yeast serves three primary functions:

         Production of Carbon Dioxide CO-2.  CO-2 is generated by the breakdown of fermentable sugars in the dough.  This causes expansion of the dough by entrapment of CO-2 within the protein structure of the dough.

         Maturing the Dough.  This is accomplished by the chemical reaction of yeast produced alcohols and acids on the protein of the flour and by the physical stretching of the protein by CO-2 gas.  This results in the light, airy physical structure associated with yeast-leavened products.

         Flavor Attributes.  Yeast imparts the characteristic flavor of bread and other yeast leavened goods.  During the fermentation, yeast produces many secondary products such as ketones, higher alcohols, organic acids, alde-hydes, esters, etc.  Some of these (alcohols for example) escape during baking.  Others react with each other and with other dough compounds.  These reactions occur mainly in the crust, and the resultant flavor diffuses into the crumb of the baked bread.

        USE ONLY PROTECTED ACTIVE DRY YEAST (PADY).  PADY contains an emulsifier and is produced by a special drying process to a lower moisture content of 5 to 6%.  Both of these factors result in a more stable product.  An antioxidant (0.1% BHA) is also added to protect the yeast from the damaging effect of oxygen in the air.  This reduces the need for protective packaging.  This product is specifically designed for use in prepared complete flour mixes in which the yeast is in contact with other dry ingredients and with air.  In complete mixes, the moisture content of the flour should not exceed 8 to 9%  since the yeast is not stable at higher moisture levels.

          DO NOT USE INSTANT ACTIVE DRY YEAST (IADY).  This is quite a different form of active dry yeast.  It is grown from a more active yeast strain, and its fermentation activity is greater than that of other dry yeasts.  It is also useful in a wider variety of applications. The product does not need separate rehydration and can be mixed directly with all dry dough ingredients in the mixer.  Therefore, it is called IADY.

        For the celiac, there is concern for the actual content and base of the emulsifier and potential dough conditioner in an IADY. Typically, the emulsifier is an oil; the conditioner is often simply an ascorbic acid or a vitamin C product.  There appears to be several varying answers from a series of professionals for their derivation.  There may be a base of beets and molasses used; there is a potential, however slight, for the oil to vary from batch to batch.  For some batches, it appears that oil is not defined further as to derivation. For some batches, the conditioner may be omitted.

        At this time, we continue to search out for some sort of answer for a potential activator or cause for sensitivity or malabsorption for selected celiac and DH patients who use an Instant Active Dry Yeast. Although we have no research evidence, we do have numerous celiac and dermatitis herpetiformis patients who report minor to moderate reactions from home-baked products which have used an IADY as the leavening agent.  These reactions are not present when an Active Dry Yeast (ADY) is used as the leavening agent for a bread.  Until we have more complete case history data and supporting medical recommendations, we believe that all celiacs should use IADYs with question and caution.  Our strong suggestion is to omit products using Instant Active Dry Yeasts (IADYs) from the diet of all celiac patients.

        For the selected few very sensitive celiacs who appear to have sensitivities to all yeast products, we suggest the use of batter breads with the use of soda and/or small amounts of GF baking powders or egg as leaveners.

          Most soft drinks (except the barley-flavored fruit drinks such as  Hawaiian Punch) are gluten-free.  The dyes in some fruit drinks, however, may  be  toxic to  selected celiacs.  Current technology  has demonstrated that there is a small amount of barley protein in beers and lagers.  Avoid chocolate from vending machines and the small catering packs of tomato juice, which may contain an unsuitable gluten-containing filler.  Review labels of diet soft drinks for the sweetener used and consider if it is based on an offending grain; second, review the base of any preservatives which may be added. 

        Wines and brandies without preservatives (or, with preservatives  that are tolerated, i.e., sulfites) and most added dyes are considered appropriate for the clinical diet.  Celiacs appear to do better on  white wines such as the Chablis and Zinfandels. Try imports from   Germany such as the Rieslings and Mosels (not the French moselles).   In vodkas, choose a potato vodka without grain added, not a grain-based vodka; an example of a potato vodka is Luksusowa, a product of Poland.  Most light  rums and tequilas are permissible.

         Avoid all beers, ales, and anything made from a grain-base or grain  alcohol; avoid all whiskeys, bourbons, Canadian blends, most liqueurs  and corn whiskey since it also uses a grain mash.  There may be trace amounts of distillable nitrogenous compounds such as pyridine, picoline and methyl pyrazine, which are toxic to celiacs.

         Instant cocoa mixes, Postum, Ovaltine, Gevalia flavored coffees, malted  milk, commercial chocolate milk may have cereal grains added or contain toxic chemical residue from processing.  Ground coffees, which contain grain (Mello Roast) and most root beers should be avoided.  Know the product before you use it; read labels, look for excipients and stuffers.

         Individuals with a depressed immune system such as celiacs are  thought to do better on regular green and black teas and fresh perked  coffees.  Our recommendation is to avoid herbal and instant teas.  If the decaffeinating process is water-based for a tea or coffee, it is allowed; if the decaf process is chemically-based or has chemical additives, those products are not recommended for celiac patients. If the decaf process is unknown, stick to regular blends.

          Many commercially-prepared candies may have come into contact with flour during the processing (to aid rolling, molding, or to avoid sticking to conveyor belts) so it is wise to either check them out or avoid until adequate information is in place.  Most solid licorice contains wheat flour.  Use candy and gums from other countries with caution.  Products with artificial sweeteners may cause problems for sensitive celiacs and children.

          The primary concern for cereal products remains the presence of non-allowed grains. Selected flavoring agents such as malt and grain additives may also make a grain cereal unsuitable for the celiac.

The allowed cereals should be determined with physician direction. The physician will have access to an interpretation of blood tests and the present levels of malabsorption.  Included also will be consideration for the wide variety and severity of symptoms presented.  Within these parameters, some or all of the following cereals may be allowed: rice and precooked rice cereals, Puffed Rice, cornmeal and corn or rice grits, hominy, and Cornflakes.  Note that some rice cereals have milk derivatives added and may be packaged in a container that has been sealed with wheat starch.

            Not allowed are wheat and rye cereals, wheat germ, barley, buckwheat, kasha and farina.  Malt flavorings derived from corn are allowed; malt flavorings derived from oats, barley and cereal sludge are not allowed.  Malt extracts are to be avoided. 

 The standards for enrichment of cereal products are listed in detail in the Federal Register of 20 December 1955 and are repeated in part in most nutrition textbooks.  A minimum and maximum standard is defined for foods labeled "enriched."  A caution needs to be made regarding some rice grain which has been enriched in the hull with barley water  before processing.  Those nutrients include the following items:  thiamin, riboflavin, niacin and iron along with the optionals of calcium and vitamin D.  In the U.S. most white rice is enriched or enhanced.

         Grasses grown for their edible seeds are known as cereal grains.  The seed kernel (cereal kernel) is divided into three distinct portions: the pericarp, or bran layer; the endosperm, or inner portion; and the germ layer, which contains the embryo from which a new grain plant develops.

         The bran layer, which comprises about 14 percent of the cereal kernel, contains mostly cellulose and some protein and minerals.  This layer has three parts:  an outer pericarp or epidermis; an inner pericarp; and, a thin seed coat fused to the pericarp called the endocarp.

The endosperm, which makes up about 83 percent of the cereal kernel, is composed of starch granules embedded in a matrix (framework) of protein.  The milling process separates the endosperm from the bran and germ layers.  This is possible because the endosperm is more easily crushed than the other two layers.  Free bran and germ are removed for other uses, including animal feed.  The aleurone is an outer row of thick-walled cells of the endosperm, which is removed with the bran during the milling process.  This layer does not contain any starch or gluten protein but does have a food reserve of oil and non-gluten protein.

         The germ layer is the richest part of the grain, but it is also the  most  unstable.  Comprising  about  3  percent  of   the cereal kernel, it is high in protein, sugar (mostly sucrose), minerals, and fats.  Because of its high fat content, the germ layer is particularly    susceptible to deterioration during storage.  For this reason, the   germ layer is usually removed during milling and sold separately.    The germ layer is composed of two parts:  the embryonic axis, which   develops into the seedling; and the scutellum, which contains most of  the thiamin of the kernel.

         Most natural cheeses (hard cheeses), the ripened cheeses such as Brick, Cheddar, Edam, Gorgonzola, Gouda, Gruyere, Monterey, Muenster and Swiss contain very little, if any, lactose. Check labels of whipped cheeses for additives, flavorings, and colorings not allowed.  Do not use cheese spreads such as Velveeta (most soft cheeses) since they typically contain  flour or a gluten-containing thickening agent.  Avoid all cheese foods, and non-dairy products in the dairy counter such as the chip 'n dip mixes.  Avoid cheese with guar gum added since it is a natural product used to induce diarrhea.  Exception: when used by prescription under physician monitoring for conditions such as constipation and hard stools.  Note the amount of cheese allowed  in your diet because of the potential high salt content of cheese.

         The unripened cheeses such as cottage cheese, cream cheese, Gjetost, Neufchatel and Ricotta, contain lactose.  Ricotta may also contain a grain-based vinegar.  Most Roquefort cheese has the mold introduced into the cheese on bread crumbs.  Unfortunately, it is very difficult to ascertain how much, if any, of the gluten is broken down by the action of the mold during the maturation process.  The best advice is to avoid Roquefort until more complete research information is available.

         Cheese-like Products.  Cheeses made from soy milk or tofu are usually lactose-free, but labels must be checked.  The following are lactose-free products:  Soya Kaas, Cheddar, Mexi-Kaas and Mozzarella-style; Soy-a-Melt (Imitation Cheese), Cheddar and Monterey Jack-style.  

          Cheese as an Additive.  We do not have adequate information on cheese as an additive to products such as cheese snacks and chips, au gratin potatoes, and cheese popcorns.

           Butter, margarine, lard, cooking oils of all types, reduced and the low-fat spreads are all represented as gluten-free.  Some of the low-fat spreads have non-labeled starches present and should  be avoided until further information becomes available.

         Choose 100% corn oil when possible and not a label of vegetable oil unless it is clearly known what the added oils may be.  Note: when the general category of oils is used it may mean it contains wheat germ oil.  Do not be accepting of oils which have labels with 60% corn oil with the remainder a non-defined vegetable oil.  Many children, older adults, and sensitive celiacs do not do well on Canola Oil.  Until more exact research information is known, we do not recommend the use of Canola or its several by-products by celiac patients.  Most celiacs do well on olive oil, safflower, coconut oil, and oils without a yellow dye added.  Purchase a 100% fat or oil with no enhancers, preservatives, or colorings added.  In general, avoid all cooking spray mixtures in pressurized containers.  Instead, put first pressing olive oil in a spray bottle to make your own quick spray system. Listings from manufacturers may mentions oils that are non-defined (no origin is stated).  Fat and oil substitutes such as Oatrim and Replace are not recommended for use by celiacs.

         Many excellent flours and baking mixes are to be found in the commercial market.  And, every cook has his or her favorite flour mix for use in yeast and batter breads, muffins, pancakes, pizza  dough, etc.  It is typically easier to start with a basic recipe  for a flour mix such as the following, but be sure to do some  experimenting and come up with your own. 

    Flour mix:      1 c cornstarch            1/2 c soy flour

     3 c rice flour 3 c potato starch flour

Use this mix for flours in breads; for muffins, substitute rice polish for the soy flour; for pancakes, omit the soy flour; for pizza, use as is for breads, or add one tablespoon of tapioca flour per cup of the mix used; and for pizza, add two tablespoons of corn flour and then use corn flour to dust the pan.  Add a binder such as xanthan gum at the time of mixing the product for baking. 

         The following abbreviated listing of grains and flours is intended for use as a reference for patients who are concerned with problems of malabsorption and sensitivities for the conditions of celiac disease and dermatitis herpetiformis.  It is directed to the malabsorption syndrome associated with gluten-sensitive enteropathy.

         Acorn  -  Quercus prinus, Q. Emoroyi, Q lobata, available through vegetarian sources; does not bind well; is excellent in chocolate and spice products and in pizza dough; for the home gatherer, dry well, shell, finish in a 2-minute 350-degree oven; then run through the food processor or mill on medium coarse.  Store in the freezer to avoid rancidity. 

        Almond  -  Prunus amydgalus, a good choice for celiacs; works well in breads, pastries and cakes; can be used in the form of coarse bits or as a flour; is an excellent addition to white or brown breads; the use of almond in rice bread makes an excellent taste difference.  Can be used as a single flour with binders for an excellent chocolate cake.

        amaranth  -  Amaranthas candatas.  [principal food of the Aztecs].  is often used as an unnamed thickener;  has a slightly gummy texture, like okra. As many as 30 to 40 percent of celiacs in a survey study reported minimal and moderate reactions to amaranth; is typically referred to as pigweed or tumbleweed; refers to any number of related plants, usually with colorful leaves and in some cases, showy, tassel-like flowers; since both CS and DH patients report sensitivities and reactions, it is not recommended.  Note also:  the FDA has placed the dyes obtained from red amaranth on the questionable list for any use by humans.  One researcher has offered that it may in reality be the coloring, which carries over into the seed, which becomes the toxic ingredient for celiacs.  Other observers feel that amaranth is an example of contamination both in growing and in storage.  

         Arrowroot  -  Maranta arundinaces, a tropical American plant with large leaves, white flowers and starch roots; the starch made from the roots is typically used as a thickening agent; it blends well with the common gluten-free flours; arrowroot is not a problem for celiacs.  Referred to in the literature as both a starch and a flour or as arrowroot starch flour.

        Artichoke  -  Articiocco.  The flower head of this thistle like plant may be cooked and eaten as a vegetable.  The dried artichoke may be ground into flour; it is an excellent addition to the rice-potato-tapioca flour combinations for breads and coffeecakes.  Makes up into an excellent flat bread to serve with soups and stews.  Artichoke flour is seen as an appropriate product for use by celiacs.

barley  -  Hordeum vulgare.  Should be avoided in all of its forms; can be a part of many products, but is often used in flavorings, colorings, malt and as a flavor enhancer--especially for cereals; may be used as a part of hydrolyzed plant protein [HPP].  Some food chemists indicate that it may also be a part of hydrolyzed vegetable protein [HVP] as a non-identified extender.  When used as an enhancement or enrichment for products such as rice, it may then cause toxic reactions for the celiac patient.  Protein or barley is known as hordein.

        buckwheat  -  Fagopyrum esculentum.  (see also rye buckwheat, F. tataricum).  Most physicians feel that the information on buckwheat is not yet all in.  Although there is no formal research available, there is action research--patient examples and case histories--of reactions to this grain.  It is recommended that celiac patients avoid all buckwheats grown in the U.S.

         bulgur  -  Sometimes referred to as burghul in foreign literature;  is wheat and should not be used by celiacs.  Often seen as a par-boiled, soaked product which has then been dried; may be seen as wheat nuts; may be touted as gluten-free [or wheat-free] with the reasoning that the gluten has been removed by soaking; this is seen as an unreasonable assumption.  Bulgur and/or wheat in its natural state may be found with [or mixed with] carob and soybeans and then represented as gluten-free flour in health food stores.  These flour mixes are not recommended for use by celiacs.  Beware of the slick, 4-color brochures which tout bulgur as gluten-free, it is still wheat [one of the triticums] and should be avoided.

         Cassava  -  [tapioca].  Manihot esculenta.  Excellent as a thickener for soups, puddings, and gravies; works best when finely ground to a flour consistency; mills well and keeps well in the freezer; celiacs do well on tapioca.  The popular Chebe bread mix shipped into the U.S. from Brazil is based on cassava.  

        Chestnut  -  Castanea.  a smooth-shelled, sweet, edible nut of any genus of the castanea trees;  sometimes referred to as beechnut or horse chestnut;  works well as a flour; does not bind well; is tastier if roasted before grinding as flour; a good choice for celiacs; works well in spice cakes, brown breads, and pancakes.

        Corn  -  Zea mays.  Protein of corn is known as zein.  A smooth flour that can be milled from the entire kernel of corn;  it can be blended with corn meal and small amounts of other flours for making cornbread and cornmeal mush.  Is a good, basic grain product for celiacs.  Exception:  Freeze corn flours to avoid molds and an infestation of bugs.  When molds are a sensitivity as is often the case for newly-diagnosed celiacs, then molded or rancid corn flours can also become a toxic problem for the celiac.  Buy a good product; then store appropriately.

        Cornmeal  -  do not confuse with corn flour or cornstarch; is made in a coarser grade; an excellent cornmeal can be milled at home--use a popcorn or dried sweet corn for a taste change.  Check the ingredient label on commercial cornmeal products for the addition of wheat flour; most commercial products do have wheat added; look for the pure or 100% pure label with no additives for use in the gluten-free diet.  Cornmeal/blue and cornmeal/yellow or white are each gluten-free.  Sweet corn and popcorn are also in the Zea mays botanic group and are excellent choices for celiacs.  Note that maizmeal or maize meal can be corn or wheat.  Review with caution cornmeal and corn flour products not produced within the U.S. for low gluten content or contamination.  Note that several companies are now buying cheaper corn-based products from other countries and then have re-packaged them with gluten-free listings. 

        Cornstarch  -  a carbohydrate polymer derived from corn of various types, composed of 25% amylose and 75% amylopectin.  A white powder which swells in water; is the most widely used starch in the U.S.  Its chief uses are as a source of glucose, in the food industry as a filler in baking powder and a thickening agent in various food products.  Cornstarch is used to make corn sugar and corn syrup.  In the U.S. cornstarch and corn flour are seen as two different products; several foreign sources name cornstarch as corn flour.  All cornstarch flour is used for pretzels;  part cornstarch in a flour mix is often used in making GF doughnuts.

        Cottonseed  -  Gosyplum.  Can be used as flour or as a seed;  may be found seasonally;  more typically pressed and used as an oil for margarine,  cooking oil, and soap.  Appropriate for use by celiacs.

        couscous – a term from the Berbers of Africa;  originally meant to grind and pound;  currently, means a dish made with crushed grain (pounded grain); it usually is steamed and served with lamb or chicken.  Neither the grain nor the mix is seen as gluten-free in the U.S. but it is sold in some commercial outlets as being natural and gluten-free.  Couscous should not be used as a part of the gluten-free diet.

        far  [farro]  -  also called farina and has other spellings; a low-gluten containing grain not recommended for use by celiacs.  Far originally was a buckwheat; present farinas are usually made from wheat.

         Fava Bean*  -  Faba.  same as broad bean.  leguminose.  One of more than a hundred legumes and beans.  Can be used in many variations by celiacs; is especially useful as a flour.  *Some children and older adults may suffer from fauvism, however; an intense allergy to the beans [not a toxicity] that can cause migraine headaches and related symptoms.  Removed from their pods and steamed, fresh favas taste very sweet and buttery.  Dried fava beans should be soaked and then simmered in water with two tablespoons of oil just like any other bean.  Many recipes exist for the preparation of favas with olive oil, garlic, tomatoes and spinach.  Generally not recommended for use by children nor by older adults and selected celiac patients who are defined as having additional sensitivities. 

         Flax  -  Usitatissiumum linn.  Not seen as a problem grain; typically listed as flax seed or flax seed oil on labels; may be listed as fiber in bulking agents and in high fiber foods.  Note:  additives and colorings, which blend very easily with flax, may then be toxic.  Ex: celiacs report reactions to flax oil capsules which may have a yellow dye or additive.  

         Garbanzo  -  Leguminose.  also known as chickpea; excellent as a flour;  many recipes available in Spanish cookbooks; used in salads and stews; canned products may have inappropriate vinegars or preservatives added; use dry garbanzos without insect repellents added.  Use dry;  may need freezer storage for garbanzos since they pick up moisture and vermin easily in home storage.

Grits  -  a cereal product made by grinding corn to a coarse consistency.  Seen as excellent for the GF diet.  Some commercial products have milk added.  One brand uses a cardboard box container that has been sealed with wheat starch [wheat glue] and could thus become contaminated.  See Southern U.S. cookbooks for recipes.

grano  -  an Italian term for grain; is essentially polished durum wheat, a variety of wheat used to make pasta;  it has a golden hue and has an appealing chewiness when cooked.   The bran of the seed has been removed so the starch is then more accessible.  Grano is used primarily in soups, stews, salads, and in dishes in which you might use a small wheat pasta such as orzo.  As is true of the other durum wheat varieties, grano is not gluten-free.   

groats  -  oat grain with the hull removed. 

Hominy – a type of grits; typically made from white corn; the preservative for hominy may make it not appropriate for the diet of some celiacs.   Review ingredients and use with caution.