{"id":5105,"date":"2013-05-30T14:20:45","date_gmt":"2013-05-30T14:20:45","guid":{"rendered":"http:\/\/health.glutenfreeworks.com\/?p=5105"},"modified":"2020-07-11T10:43:07","modified_gmt":"2020-07-11T14:43:07","slug":"gluten-free-diet-guide","status":"publish","type":"post","link":"https:\/\/glutenfreeworks.com\/health\/gluten-free-diet-guide\/","title":{"rendered":"Gluten Free Diet Guide"},"content":{"rendered":"<p style=\"text-align: justify;\"><a href=\"https:\/\/glutenfreeworks.com\/health\/wp-content\/uploads\/sites\/10\/gluten-free-shopping-cropped.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-full wp-image-8982\" src=\"https:\/\/glutenfreeworks.com\/health\/wp-content\/uploads\/sites\/10\/gluten-free-shopping-cropped.jpg\" alt=\"gluten free diet\" width=\"263\" height=\"251\" \/><\/a>The Gluten-Free Diet simply means not eating\u00a0food that is made from the grains of wheat, barley, rye, and oats.\u00a0 These grains contain a plant protein called gluten, and it is this gluten that must be strictly excluded from the &#8220;gluten-free diet.&#8221;<\/p>\n<p style=\"text-align: justify;\">Gluten in wheat, barley, rye, and oats is made up of specific arrangements of amino acids that can harm the body.\u00a0 While some other grains have &#8220;gluten&#8221; in them, like corn, they are not harmful because their amino acids are differently arranged.<\/p>\n<p style=\"text-align: justify;\">Even small quantities of gluten from wheat, barley, rye, and oats are harmful, preventing remission or inducing relapse.<\/p>\n<p style=\"text-align: justify;\">The strict definition of a gluten-free diet remains controversial due to the lack of an accurate method to detect gluten in food products and the lack of scientific evidence for what constitutes a safe amount of gluten ingestion.\u00a0 Therefore, a zero tolerance approach to gluten ingestion is prudent.<a href=\"#footnote_1_5105\" id=\"identifier_1_5105\" class=\"footnote-link footnote-identifier-link\" title=\"National Institutes of Health, &ldquo;National Institutes of Health Consesus Development Conference Statement, Celiac Disease,&rdquo; August 9, 2004;1-14.\">1<\/a><\/p>\n<p style=\"text-align: justify;\">Food\u00a0that is not made with gluten from wheat, barley, rye, and oats as an ingredient may be safely eaten.\u00a0 Foods that are ordinarily made with gluten, such as pasta and bread, are replaced with those that are gluten-free.\u00a0<em><a href=\"https:\/\/glutenfreeworks.com\/health\/2014\/07\/08\/gluten-food-substitutes\/\">Read more&#8230;GF Food Substitutes<\/a>.<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>Q. Who should follow this diet?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A<\/strong>. People who need to restrict gluten due to a self- or medically diagnosed condition.<\/p>\n<p style=\"text-align: justify;\">The Gluten Free\u00a0Diet is the essential and only treatment for people with any form of Gluten Sensitivity Reaction, particularly Celiac Disease (CD), Non-Celiac Gluten Sensitivity, Gluten Allergy and Dermatitis Herpetiformis (DH).\u00a0Autism, autoimmune disorders,\u00a0and many other disorders\u00a0may\u00a0improve.<br \/>\n<a title=\"Health Condition Search\" href=\"https:\/\/glutenfreeworks.com\/health\/how-to-use-this-website\/health-condition-search\/\"><em>Read more&#8230;Health Conditions.<\/em><\/a><\/p>\n<p style=\"text-align: justify;\"><strong>Q. What must I do?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A.<\/strong> This diet\u00a0is simple and rewarding, but can be\u00a0challenging.\u00a0 Removing gluten from the diet involves more than simply not eating bread, pasta, baked goods, pizza, and cereal. \u00a0It requires us to learn\u00a0how to\u00a0recognize all foods with gluten, called\u00a0&#8220;unsafe&#8221; foods, in order to\u00a0strictly avoid eating\u00a0them. Gluten-free food is called &#8220;safe&#8221; food.\u00a0 There can be no cheating.\u00a0Only 1\/8th of a teaspoon of flour can cause new intestinal damage in people with Celiac Disease and Dermatitis Herpetiformis.<\/p>\n<p style=\"text-align: justify;\"><strong>Q. Is there anything I should avoid at first in addition to gluten?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A<\/strong>. Yes.\u00a0Cane sugar, which is sucrose,\u00a0should\u00a0be used with caution because it is poorly digested\u00a0by\u00a0a damaged small intestine, causing digestive disturbances, such as bloating,\u00a0pain, and bowel changes.\u00a0 This situation\u00a0may produce loss of normal bacteria populations needed for bowel health and encourage overgrowth of pathogenic\u00a0bacteria and yeast (Candida Albicans).\u00a0 What&#8217;s more, sucrose (undigested sugar) can abnormally enter the bloodstream through a\u00a0&#8220;leaky gut.&#8221; \u00a0Leakiness can happen to anyone given the right circumstances, and always happens to celiacs with or without intestinal damage. Studies have not yet been done to determine the effect of sucrose in the blood.<\/p>\n<p style=\"text-align: justify;\">In addition, Lactose\u00a0Intolerance\u00a0is common in Celiac Disease.\u00a0 Undigested lactose (milk sugar) in milk causes bloating, pain, and diarrhea in affected people.\u00a0 Only milk and milk products that have been lactose-reduced should be used until\u00a0normal lactase production\u00a0in the small intestines resumes.<\/p>\n<h2 style=\"text-align: center;\">Food Safety<\/h2>\n<p style=\"text-align: justify;\">The following\u00a0three sections\u00a0can lay the foundation\u00a0that will enable you to protect your health and enjoy your life:<\/p>\n<ul class=\"cp_bullet blue\">\n<li><strong>Learning Safe Versus Unsafe Food. <\/strong><\/li>\n<li><strong>Buying Safe Food. <\/strong><\/li>\n<li><strong>Preparing Safe Food.<\/strong><\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">1.\u00a0\u00a0 Learning About Safe Vs. Unsafe Food<\/h2>\n<p style=\"text-align: justify;\">The chart below\u00a0lists the\u00a0unsafe grains that contain gluten.<\/p>\n<table style=\"width: 60%;\" border=\"1\" width=\"60%\" align=\"center\" bgcolor=\"#dddddd\">\n<tbody>\n<tr>\n<td><strong>UNSAFE GRAINS<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>Wheat<\/strong> and these <strong>wheat strains<\/strong>:\u00a0Durum,\u00a0Kamut,\u00a0Spelt (also called dinkel),\u00a0Einkorn,\u00a0Emmer,\u00a0Farro.<br \/>\n<strong>Rye.<\/strong><br \/>\n<strong> Triticale <\/strong>(wheat \/ rye hybrid).<br \/>\n<strong> Barley.<\/strong><br \/>\n<strong> Oat.<\/strong><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: justify;\">Chart 1.1<\/p>\n<p style=\"text-align: justify;\">To\u00a0use\u00a0the above information\u00a0for constructing a gluten-free diet, we need to understand how the unsafe grains are actually used in\u00a0making food. Then we can\u00a0avoid them and replace them with safe foods.<\/p>\n<p style=\"text-align: justify;\"><strong>Q.\u00a0 How are unsafe grains used in food?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A.<\/strong>\u00a0 The chart below shows various ways that unsafe grains may be used as ingredients in foods. Whether\u00a0making our own food, buying it at a store or restaurant, or eating food made by someone else, we must learn how to look for and recognize suspect food in order to avoid eating gluten.<\/p>\n<h4 style=\"text-align: justify;\">Unsafe Grains as Ingredients in Food<\/h4>\n<table style=\"width: 100%;\" border=\"1\" width=\"100%\" bgcolor=\"#dddddd\">\n<tbody>\n<tr>\n<td><strong>UNPROCESSED <\/strong><\/td>\n<td><strong>PROCESSED\u00a0\u00a0<\/strong><\/td>\n<td><strong>Fermented\/ Distilled<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>Whole &#8211;<br \/>\n<\/strong>Wheat berries, rye, oat groats, rolled oats, barley, pearl barley<\/td>\n<td><strong>Thickeners &#8211;<br \/>\n<\/strong>Starch from wheat, rye, barley, oat.Modified food starch from wheat.Oat gum.<\/td>\n<td>Soy sauce or\u00a0tamari\u00a0made from\u00a0fermented wheat and soy.Malt vinegar fermented from barley.Distilled white vinegar.<\/td>\n<\/tr>\n<tr>\n<td><strong>Cracked grain &#8211;<br \/>\n<\/strong>Wheat (couscous),\u00a0oats, rye, and barley.<\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><strong>Meals\/ coarsely gound grain\u00a0&#8211;<\/strong><strong><br \/>\n<\/strong>Wheat meal, matzo, oat meal, rye meal, barley meal.<\/td>\n<td><strong>Protein polymers-<br \/>\n<\/strong>Hydrolized vegetable protein (HVP) and<br \/>\ntexturized vegetable protein (TVP) from wheat<\/td>\n<td><strong>Brewed &#8211;<br \/>\n<\/strong>Beer, ale, porter made\u00a0using barley.<\/td>\n<\/tr>\n<tr>\n<td><strong>Flours\/ finely milled grains\u00a0&#8211;<br \/>\nWheat flour:<br \/>\n<\/strong>Whole wheat flour, graham flour, all-purpose flour, bread flour, cake flour, pastry flour, semolina flour, durum flour and gluten\u00a0(high protein or vital wheat gluten) flour.<strong>Other strains of wheat:<br \/>\n<\/strong>Emmer flour, kamut flour, spelt flour (also called dinkel), farro flour,\u00a0and einkorn flour.<strong>Rye flour<br \/>\nBarley flour<br \/>\nOat flour<br \/>\nTriticale flour <\/strong>(wheat \/rye hybrid).<\/td>\n<td><strong>Cooked products <\/strong>Seitan (100% gluten)<br \/>\nRegular pasta (all types)<br \/>\nOrzo<br \/>\nRegular noodles( all types)<br \/>\nUdon noodles<br \/>\nPanko noodles<br \/>\nRamen noodles<br \/>\nBulgar (parboiled wheat)Couscous<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><strong>Germ &#8211;<\/strong> Wheat germ and wheat germ oil<strong>.<\/strong><\/td>\n<td><strong>Flavoring &#8211;<br \/>\n<\/strong>Barley malt, malt extract,\u00a0and malt flavoring.<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><strong>Bran<\/strong>\u00a0&#8211; Wheat bran, oat bran.<\/td>\n<td><strong>Syrups &#8211;<br \/>\n<\/strong>Barley malt syrup and oat syrup.<\/td>\n<td><\/td>\n<\/tr>\n<tr>\n<td><\/td>\n<td><\/td>\n<td><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: justify;\">Chart 1.2<\/p>\n<p style=\"text-align: justify;\"><strong>Q.\u00a0 What foods can I eat on a gluten-free diet?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A.<\/strong>\u00a0 There is a vast world of safe food out there waiting to be discovered.\u00a0 Meat, poultry, seafood, fish, eggs, dairy, fruits, vegetables, nuts, beans and other grains such as rice or corn are allowed, as well as all foods made from them &#8211; as long as the food does not contain gluten grains. Most of us who have a problem with gluten, developed it because we have been eating a great amount of it every day.\u00a0\u00a0If you find your diet loaded with bread, pizza, pasta, and doughnuts, overhaul your diet with fruits, vegetables, safe grains, and legumes.<a href=\"https:\/\/glutenfreeworks.com\/health\/2014\/07\/08\/gluten-food-substitutes\/\">\u00a0<\/a><em><a href=\"https:\/\/glutenfreeworks.com\/health\/2014\/07\/08\/gluten-food-substitutes\/\">Read more&#8230;GF\u00a0Food Substitutes<\/a>.<\/em><\/p>\n<p style=\"text-align: justify;\">The comparison chart below shows examples of foods that can be safely eaten and those that must be strictly avoided. For more detailed information, discuss gluten-free choices with a health care specialist or dietitian skilled in this diet.<\/p>\n<h4 style=\"text-align: center;\">Foods Allowed\/Not Allowed<\/h4>\n<p style=\"text-align: justify;\"><em>\u00a0\u00a0*Plain means no gluten ingredients are added to the food.<br \/>\n**Commercially prepared means the product is made by a company for the purpose of selling it.<\/em><\/p>\n<table border=\"1\" width=\"600\" bgcolor=\"#ffd781\">\n<tbody>\n<tr>\n<td><strong>FOOD\u00a0GROUP\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/strong><\/td>\n<td><strong>ALLOWED<\/strong><\/td>\n<td><strong>NOT ALLOWED<\/strong><\/td>\n<\/tr>\n<tr>\n<td><strong>Fruit\u00a0<\/strong><\/td>\n<td>All plain* fresh, frozen, or dried fruit; canned fruit in natural juice.<br \/>\nPie fillings thickened with cornstarch, tapioca,\u00a0or arrowroot.<\/td>\n<td>\u00a0Commercially prepared** canned\u00a0or prepared fruits\/ pie fillings\u00a0thickened with flour.<\/td>\n<\/tr>\n<tr>\n<td><strong>Vegetables<\/strong><\/td>\n<td>All plain* fresh, frozen, or canned vegetables.<br \/>\nGF sauced vegetables;<br \/>\nvegetables\u00a0thickened with cornstarch, tapioca, or arrowroot\u00a0such as Harvard red beets.<\/td>\n<td>Commercially prepared **creamed vegetables and vegetables in sauce thickened with flour.<br \/>\nVegetables with regular bread crumbs or battered and fried such as deep fried onions.<br \/>\nSalads with croutons or with dressing thickened using flour or oat gum.<\/td>\n<\/tr>\n<tr>\n<td><strong>Meat, fish, seafood,\u00a0fowl<\/strong><\/td>\n<td>Plain* fresh, canned,\u00a0or frozen beef, pork, ham, lamb, rabbit, or other eat,\u00a0seafood, fish, poultry, turkey, or\u00a0other birds.<br \/>\nBacon; hotdogs, cold cuts; scrapple and sausage made with safe fillers and binders.<br \/>\nCanned fish, poultry, seafood,<br \/>\nmeat\u00a0in brine or plain water.<br \/>\nGF breaded, battered or otherwise prepared.<\/td>\n<td>Commercially prepared**\u00a0meat, fish, seafood, and fowl or other bird, such as are breaded\/ battered (fried), blended, or injected with solution (as in turkeys\/chickens\/hams).<br \/>\nAny of the following that use gluten-containing fillers: cold cuts, hotdogs,\u00a0scrapple,\u00a0meat\u00a0loaf, sausage, meatballs, meat patties; canned meat, fish, poultry, or seafood using hydrolyzed vegetable protein.<br \/>\nImitation crab, other meat using wheat gluten or seitan.<\/td>\n<\/tr>\n<tr>\n<td><strong>Eggs<\/strong><\/td>\n<td>Fresh eggs boiled, poached, fried, or\u00a0plain*\u00a0scrambled.<\/td>\n<td>Commercially prepared** dried or frozen\u00a0egg products using flour or wheat starch. Souffle, omelet or scrambled eggs thickened with flour or pancake batter.<\/td>\n<\/tr>\n<tr>\n<td><strong>Milk and milk products<\/strong><\/td>\n<td>Plain* fresh or evaporated milk including goat and sheep milk. Plain sour cream, light\/heavy cream; plain yogurt.<\/td>\n<td>Malted milk, commercially prepared**\u00a0chocolate\u00a0 and flavored milk.<br \/>\nYogurt thickened with wheat starch,\u00a0hydrolized protein added, or with granola added.<\/td>\n<\/tr>\n<tr>\n<td><strong>Cheese<\/strong><\/td>\n<td>Plain* aged, chunk\u00a0cheese, such as cheddar, Swiss, edam, Parmesan, Romano, and manchego; cottage cheese, cream cheese, and specially prepared GF spreads\/ mixes.<\/td>\n<td>Cheese product thickened or stabilized with oat gum or wheat starch, such as spread\/ sauce for nachos or macaroni. Some veined cheeses\u00a0aged with moldy bread, such as bleu cheese, stilton, Roquefort, and gorgonzola.<\/td>\n<\/tr>\n<tr>\n<td><strong>Pasta and Noodles<\/strong><\/td>\n<td>Specially prepared GF pasta and noodles made with rice, corn, potato, or other safe flour.<br \/>\nBean thread, rice,\u00a0and wheat-free buckwheat noodles.<\/td>\n<td>Regular pasta such as penne, spaghetti, lasagna, and macaroni.<br \/>\nCouscous.<br \/>\nRegular noodles using wheat flour.<\/td>\n<\/tr>\n<tr>\n<td><strong>Naturally GF starch dishes<\/strong><\/td>\n<td>Plain* rice, wild rice, sweet potatoes, potatoes, yams, buckwheat or kasha, millet, and hominy or polenta.<\/td>\n<td>Commercially prepared** flavored or seasoned rice, wild rice, kasha, or other GF food using wheat starch\/ flour, oat gum, or hydrolized or texturized wheat protein.<br \/>\nFrozen French fries and potato products\u00a0dusted with flour at the plant and\/or coated with seasoned flour at the restaurant. Potatoes stuffed with a flour thickened filling.<\/td>\n<\/tr>\n<tr>\n<td><strong>Breads and yeast raised buns, pizza, and doughnuts<\/strong><\/td>\n<td>Specially prepared GF.<\/td>\n<td>Regular.<\/td>\n<\/tr>\n<tr>\n<td><strong>Flatbreads and tortillas<\/strong><\/td>\n<td>Specially prepared GF flatbreads. Plain* corn tortillas.<\/td>\n<td>Regular flatbreads\/\u00a0flour tortillas.<br \/>\nCorn tortillas with flour or barley added.<\/td>\n<\/tr>\n<tr>\n<td><strong>Quickbreads<\/strong><\/td>\n<td>Plain* corn muffins and corn bread.\u00a0 GF muffins, GF English muffins, GF scones, GF biscuits, GF breads like Irish soda bread, banana, apple, and date\/nut bread.<\/td>\n<td>Regular quickbreads.<\/td>\n<\/tr>\n<tr>\n<td><strong>Baked goods<\/strong><\/td>\n<td>GF cakes, pies, cookies, brownies, pastries, tarts, croissants, and Danish.<\/td>\n<td>Regular baked goods.<\/td>\n<\/tr>\n<tr>\n<td><strong>Doughnuts and fried dough<\/strong><\/td>\n<td>Specially prepared GF doughnuts and fried bread dough.<\/td>\n<td>Regular doughnuts and fried bread dough.<\/td>\n<\/tr>\n<tr>\n<td><strong>Pancakes, waffles, and crepes<\/strong><\/td>\n<td>Plain* buckwheat pancakes.<br \/>\nGF pancakes, waffles, and crepes.<\/td>\n<td>Buckwheat pancakes made with flour. Regular pancakes, waffles, and crepes.<\/td>\n<\/tr>\n<tr>\n<td><strong>Cereals<\/strong><\/td>\n<td>All plain* cereals made from safe foods, such as rice, corn, buckwheat, millet, and amaranth, and are not coated with malt or malt flavoring.<\/td>\n<td>Regular cereal made from wheat, rye, barley, and oats such as wheat flakes, wheat puffs, shredded wheat, wheat germ, cream of wheat, and oatmeal.<br \/>\nAny cold cereals coated with malt syrup or malt flavoring to keep them crisp, including\u00a0 safe grains such as crispy rice or corn flakes.<br \/>\nGranolas,\u00a0muesli,\u00a0and kashi.<\/td>\n<\/tr>\n<tr>\n<td><strong>Soups<\/strong><\/td>\n<td>Homemade broth and soup, and stew using safe ingredients and thickened with cornstarch.<\/td>\n<td>Most canned and dry mix\u00a0soups and stews. Boullion and boullion cubes using hydrolyzed wheat protein.<\/td>\n<\/tr>\n<tr>\n<td><strong>Legumes<\/strong><\/td>\n<td>Plain* beans, peas, lentils, chickpeas, peanuts, and soybeans.<\/td>\n<td>Any made with unsafe ingredients such as baked beans thickened with flour or oat gum, coated or blended with breadcrumbs, or flavored with soy sauce or malt syrup\/ flavoring.<\/td>\n<\/tr>\n<tr>\n<td><strong>Snacks<\/strong><\/td>\n<td>Plain* corn, potato, soy, and vegetable chips.<br \/>\nSpecially made GF breadsticks, pretzels, and\u00a0crackers.<br \/>\nTrail mix made with GF ingredients. Plain nuts and seeds.<br \/>\nPlain fruit bars.<\/td>\n<td>Regular wheat, rye, barley, and oat-based crackers, crisps, and pretzels. Trail mix with wheat nuggets or oat granola.\u00a0 Seasoned roasted nuts. Seeds with unsafe flavoring.<\/td>\n<\/tr>\n<tr>\n<td><strong>Beverages<\/strong><\/td>\n<td>Plain*coffee, tea,\u00a0cocoa, and fruit juices.<br \/>\nWine made in USA, vodka distilled from grapes or potatoes, sake, vermouth, cognac, and tequilla.<br \/>\nGluten-free beer.<\/td>\n<td>Coca-cola, malted milk, commercially made drinks with unsafe grains such as\u00a0\u00a0Ovaltine, Postum, and Tang.\u00a0 Herbal teas\u00a0flavored with barley malt; root beer; some flavored coffees. Some instant decaffeinated coffee.<br \/>\nRegular beer, ale, and porter.<\/td>\n<\/tr>\n<tr>\n<td><strong>Cold Desserts<\/strong><\/td>\n<td>GF ice cream, frozen yogurt,\u00a0sherbet, and sorbet.<br \/>\nGelatin, junket, and custard.<br \/>\nPuddings, such as rice and tapioca, thickened with cornstarch or arrowroot.<\/td>\n<td>Ice cream and sherbets made with gluten stabilizers, cookie dough, cookies, or other cereal additives. Ice cream cones.\u00a0 Pudding mixes and puddings thickened with flour, wheat starch,\u00a0or oat gum.<\/td>\n<\/tr>\n<tr>\n<td><strong>Sweeteners<\/strong><\/td>\n<td>Crystalline fructose, honey, maltitol, sorbitol, rice syrup, pure maple syrup, and pure fruit spreads.<\/td>\n<td>Rice syrup with flour and some corn and pancake syrups using wheat, barley malt or oat gum.<\/td>\n<\/tr>\n<tr>\n<td><strong>Condiments<\/strong><\/td>\n<td>Apple cider vinegar, white vinegar distilled from corn, rice vinegar, balsamic vinegar,\u00a0wine vinegar, and fruit vinegar like plum and raspberry.<br \/>\nMayonnaise, mustard,\u00a0catsup, sauces, pickles, and olives\u00a0made with safe vinegar.<br \/>\nTamari made from soy only. Soy sauce made from soy only.<\/td>\n<td>Soy sauce\u00a0and hoisin sauce made from soy and wheat.Malt vinegar and products made using it.<\/td>\n<\/tr>\n<tr>\n<td><strong>Fats<\/strong><\/td>\n<td>Butter and any oil other than wheat germ oil.<\/td>\n<td>Wheat germ oil. Non-dairy cream substitutes; some commercial salad dressings using wheat germ oil.<\/td>\n<\/tr>\n<tr>\n<td><strong>Sweets<\/strong><\/td>\n<td>GF candy and fruit bars.<\/td>\n<td>Commercially prepared**\u00a0candies dusted with flour to keep from sticking, fillings thickened with flour, wafers and other cereal parts made from unsafe grains, and addition of oats or oat gum or malt flavoring\/ syrup. Twizzler&#8217;s red licorice and\u00a0Goetz&#8217;s Cow Tales are examples using wheat flour.<br \/>\nSome gum drops, and some chewing gum.<\/td>\n<\/tr>\n<tr>\n<td><strong>Deli or salad bar foods<\/strong><\/td>\n<td>Plain* salads\/ vegetables\u00a0without croutons or breadcrumbs.<br \/>\nCaution: may be contaminated by use of utensils used for unsafe foods or by spillage onto them.<\/td>\n<td>Regular tuna, egg, chicken, seafood, fish, and ham salad. Pasta salads. Breaded foods\/ battered foods.<br \/>\nSauced foods.<\/td>\n<\/tr>\n<tr>\n<td><strong>Nutritional bars<\/strong><\/td>\n<td>Specially prepared GF.<\/td>\n<td>Regular bars containing gluten.<\/td>\n<\/tr>\n<tr>\n<td><strong>Thickeners<\/strong><\/td>\n<td>Cornstarch, arrowroot, potato starch, and tapioca starch.<br \/>\nXanthan gum, guar gum, carob bean gum, locust bean gum, gum Arabic, cellulose, and carrageenan.<br \/>\nAgar-agar gelatin.<\/td>\n<td>Wheat starch\/ flour, hydrolized wheat protein, oat gum.<\/td>\n<\/tr>\n<tr>\n<td><strong>Flavorings\u00a0<\/strong><\/td>\n<td>Maltodextrin (in the USA it&#8217;s derived from corn, potato or rice), most spices and herbs.<\/td>\n<td>Barley malt, malt, malt extract,\u00a0and malt syrup, oat syrup. Some spice blends. Dry curry powder.<br \/>\nMaltodextrin is usually derived from barley or wheat outside of USA.<\/td>\n<\/tr>\n<tr>\n<td><strong>Miscellaneous<\/strong><\/td>\n<td>Active dry yeast, bicarbonate of soda, GF baking powder, cream of tartar. Specially prepared communion wafers<\/td>\n<td>Instant dry yeast. Some baking powders.<br \/>\nStandard communion wafers.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Chart 1.3\u00a0Safe and Unsafe Foods.\u00a0<\/strong><em>Adapted from chart provided in &#8220;Celiac Disease.&#8221; National Digestive Diseases Information Clearinghouse.<\/em><\/p>\n<p style=\"text-align: justify;\"><strong>Q. Is distilled white vinegar gluten-free?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong><em>A. <\/em><\/strong>Distilled white vinegar is made from wheat.<strong>\u00a0<\/strong>Traditionally,\u00a0vinegar derived from wheat, barley\u00a0or rye was\u00a0not allowed in the gluten-free diet.\u00a0\u00a0Concern about this\u00a0continues because on one side sensitive\u00a0celiacs continue to report abdominal symptoms when they ingest this vinegar or products made from them.<\/p>\n<p style=\"text-align: justify;\">On the other side, the\u00a0distillation process is said to make the inclusion of gluten (peptides) in vinegar not physically likely.\u00a0\u00a0Research we are able to locate to date is limited to a Flemish study and a Dutch study\u00a0that appear inconclusive because, admittedly, the methodology for testing\u00a0was not designed to detect\u00a0&#8220;small (but still toxic) peptides&#8221; that have recently been discovered.<\/p>\n<p style=\"text-align: justify;\">White vinegar (not distilled white vinegar) by law refers to vinegar made from apples. However, it can be manufactured from corn, potato, rice, or barley but should include the source on the ingedient list.\u00a0 Corn derived vinegar is the most widely used vinegar in manufacture of food in the USA.\u00a0For those of us who react to white vinegar derived from wheat, barley or rye, the FDA advised us that if the vinegar is derived from wheat, it must declare this on the label according to the Allergen Labeling Act\u00a0effective 1\/2006. This would not apply to barley or rye, so the only way to be sure is to contact the manufacturer of the product.<\/p>\n<p style=\"text-align: justify;\"><strong>Q.\u00a0 Are there other sources of gluten I should know about?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A.<\/strong>\u00a0 Yes. There are\u00a0&#8220;hidden sources&#8221;\u00a0 because you wouldn&#8217;t ordinarily suspect them.\u00a0 Gluten, usually as\u00a0starch, modified food starch, or hydrolized vegetable protein (HVP),\u00a0may be used in the following:<\/p>\n<ul class=\"cp_bullet red\">\n<li>Medications.<\/li>\n<li>Lip balm.<\/li>\n<li>Lipstick.<\/li>\n<li style=\"text-align: justify;\">Shampoo and other hair care products like hairspray and mousse. (Yes! People with dermatitis herpetiformis tell us they break out in this specific rash from such products.)<\/li>\n<li>Body care products.<\/li>\n<li>Vitamin and mineral supplements.<\/li>\n<li>Glue on stamps and envelopes (do not lick to seal but rather use water.)<\/li>\n<li>Playdough (toy product for children).<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">2. Buying Safe Food<\/h2>\n<p style=\"text-align: justify;\"><strong>Q. What do\u00a0I need to do?<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>A. <\/strong>Take an inventory of the food you already have, make a food list to take shopping,\u00a0read\u00a0every package label on the items you pick at the store, and develop a routine for shopping.<\/p>\n<ul class=\"cp_check orange\">\n<li style=\"text-align: justify;\"><strong>Inventory<\/strong>. Before shopping, check the pantry and refrigerator first to see what safe food you already have.\u00a0 Remove all items that are unsafe and clean the surfaces. Flour is\u00a0like dust. It can get into everything.\u00a0 The objective is to prevent\u00a0contaminating restocked safe food in your own house. If you must share space with someone not on the GF Diet, put your safe foods in a separate cupboard.\u00a0 In the fridge, put your food in containers or on separate shelves above unsafe foods to avoid contamination.<\/li>\n<\/ul>\n<ul class=\"cp_check orange\" style=\"text-align: justify;\">\n<li><strong>Make a Shopping List<\/strong>. This depends on your food preferences and cooking style.\u00a0<em><a href=\"https:\/\/glutenfreeworks.com\/health\/2014\/07\/08\/gluten-food-substitutes\/\">Read more&#8230;GF Food Substitutes<\/a>.<\/em><\/li>\n<\/ul>\n<ul class=\"cp_bullet orange\">\n<li style=\"text-align: justify;\">Read\u00a0the Ingredient List on Every Food Package Label Every Time.\u00a0 There is no better way to\u00a0find out what&#8217;s in the package before buying. Look for the word &#8220;gluten&#8221; or anything derived from wheat, rye, barley, and oats shown in Chart 1.2 &#8220;UNSAFE GRAINS AS INGREDIENTS&#8221; above.<\/li>\n<li style=\"text-align: justify;\">Note: foods that say\u00a0&#8220;wheat-free&#8221; may, in fact, contain one of the other gluten-containing grains.\u00a0 If\u00a0in doubt, call or e-mail the manufacturer to confirm product is gluten-free. Some people use their cell phones to call the manufacturer while in the store. Don&#8217;t be shy.<\/li>\n<li style=\"text-align: justify;\">Manufacturers are required under the U.S.\u00a0Food and Drug Administration (FDA) regulations to provide consumers the advantage of knowing what is in commercially prepared food by means of an ingredient list on the food label. Here&#8217;s their information:<\/li>\n<\/ul>\n<div class=\"box shadow\"><div class=\"box-inner-block\"><i class=\"tieicon-boxicon\"><\/i>\n\t\t\t\n<p style=\"text-align: justify;\">The ingredient list on a food label is the listing\u00a0of each ingredient in descending order of predominance by weight. That is, the ingredient that weighs the most is listed first and the ingredient that weighs least is listed last. The list is found on the same panel as the name and address of the manufacturer, packer, or distributor.<\/p>\n<p style=\"text-align: justify;\">For example, Ingredients: Pinto beans, Water, and Salt.<\/p>\n<p style=\"text-align: justify;\">A trace ingredient is\u00a0only required to be listed if it is\u00a0present in significant amounts and has a function in the finished product.\u00a0 If a substance is an incidental additive and has no function or technical effect in the finished product, then it need not be declared on the label.\u00a0 An incidental additive is usually present because it is an ingredient of another ingredient.\u00a0 Sulphites are considered to be incidental only if present at less than 10 parts per million.\u00a0((&#8220;A Food Labeling Guide.&#8221; Chapter IV&#8211;Ingredient List. U.S. Food and Drug Administration, Center for Food Safety and Applied Nutrition September, 1994 -Editorial revisions June, 1999.))<\/p>\n<p style=\"text-align: justify;\">As of January 2006, the &#8220;Food Allergen Labeling and Consumer Act of 2003&#8221; requires food manufacturers of food sold in the United States to clearly state in &#8220;plain English&#8221; on the packaging if the product contains wheat (and eggs, fish, shellfish, peanuts, soybeans, and tree nuts). \u00a0Small amounts of such ingredients as colorings, flavorings, and seasonings are included.\u00a0 It does not require declaring of gluten, barley, rye, or oats; however, a separate gluten-free rule has since been established. Only foods containing less than 20 parts per million can be labeled gluten-free in the United States.\n\t\t\t<\/div><\/div>\n<ul class=\"cp_check orange\">\n<li style=\"text-align: justify;\"><strong>Develop a Grocery Store Routine<\/strong>.\u00a0 First, buy all the whole foods you normally choose that do not have gluten, then read package labels on prepared foods you might want. Unless marked on the package as &#8220;gluten-free,&#8221; contact the manufacturer. Question buckwheat, amaranth, millet, quinoa, and teff. \u00a0These are naturally safe foods that can be contaminated at the farm, at the mill, and at the packaging plant.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">To avoid unsafe hidden ingredients, watch for malt and malt flavoring\/ syrup, distilled white vinegar, unsafe or unknown polymers and additives listed in chart 1.2, &#8220;UNSAFE GRAINS AS INGREDIENTS&#8221; on this page top. \u00a0Use chart 1.3, &#8220;FOODS ALLOWED\/ NOT ALLOWED&#8221; as a guide on this page top.<\/p>\n<ul class=\"cp_check orange\">\n<li><strong>12 Helpful Tips When Buying Food:<\/strong><\/li>\n<\/ul>\n<table border=\"1\" bgcolor=\"#d7ffff\">\n<tbody>\n<tr>\n<td>\n<ol>\n<li>\n<h4>Start with the fresh fruit\/ vegetable aisle&#8230;they are all safe.<\/h4>\n<\/li>\n<li>\n<h4>All plain fresh meats, fish, seafood, and poultry are safe.\u00a0 Reject those that are injected with a solution, stuffed with a filling,\u00a0or coated with flour, batter, or bread\u00a0crumbs.<\/h4>\n<\/li>\n<li>\n<h4>Fresh eggs are safe and nutritious.<\/h4>\n<\/li>\n<li>\n<h4>The natural sugar in milk commonly causes Lactose Intolerance.\u00a0Until intestinal damage is repaired, buy lactose-reduced milk, unflavored.\u00a0Or try a\u00a0milk substitute such as\u00a0rice milk.\u00a0Aged cheese\u00a0means the lactose is reduced.<\/h4>\n<\/li>\n<li>\n<h4>Plain seeds, nuts, and dried fruits are safe and healthful.\u00a0 Also, stock up on plain\u00a0dried rice, beans, peas, and lentils. Reject\u00a0flavored rice or other mixes unless\u00a0marked gluten-free.<\/h4>\n<\/li>\n<li>\n<h4>In the canned goods aisle, choose only plain canned fruits, vegetables, tuna, clams,\u00a0sardines\/ fish, and meats. Reject soups and gravies\u00a0unless marked gluten-free.<\/h4>\n<\/li>\n<li>\n<h4>Prepared meats such as hams, bacon, sausages, and hotdogs\u00a0can be safe or\u00a0not&#8230;look for no sugar or filler.<\/h4>\n<\/li>\n<li>\n<h4>Investigate deli meats carefully&#8230;ask to see the ingredient list.\u00a0 Do not chance any of the open salads or dips here&#8230; even if they might be safe otherwise, they are sure to be contaminated by unsafe foods.<\/h4>\n<\/li>\n<li>\n<h4>Go to the gluten-free aisle for GF marked cereal, pasta, flours, snacks, bread and\u00a0baked goods.\u00a0 Otherwise, ask for help.<\/h4>\n<\/li>\n<li>\n<h4>Condiments like mayonnaise, ketchup, mustard, pickles, and BBQ sauce are not safe if\u00a0they contain malt vinegar.<\/h4>\n<\/li>\n<li>\n<h4>The frozen food aisle is hazardous. Only buy plain fruits and fruit juices, vegetables, and meats. \u00a0Frozen dinners and commercially prepared foods cannot be trusted\u00a0unless\u00a0marked GF.<\/h4>\n<\/li>\n<li>\n<h4>The bread\/ bakery\u00a0aisle presents the most danger. Unfortunately, peanut butter,\u00a0honey, fruit\u00a0spreads, juices\u00a0and other good things may be\u00a0here.<\/h4>\n<\/li>\n<\/ol>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"text-align: justify;\">3. Preparing Safe Food<\/h2>\n<p style=\"text-align: justify;\">Here are some helpful guidelines.<\/p>\n<p style=\"text-align: justify;\"><strong>1.\u00a0 Keep your pantry and fridge well stocked so you won&#8217;t fall short and be\u00a0tempted by hunger.<\/strong><\/p>\n<p style=\"text-align: justify;\"><strong>2.\u00a0 Protect your\u00a0safe food from\u00a0contamination by gluten.<\/strong><\/p>\n<ul class=\"cp_bullet red\">\n<li>Do not use the same utensils to make safe and unsafe foods.<\/li>\n<li>Do not use the same utensils to serve safe food either at home or away, such as at work or school, a party or restaurant salad bar.<\/li>\n<li>Do not place safe foods close to unsafe foods when serving.\u00a0 For example, if you place your cake next to an unsafe cake, someone is sure to cut both cakes with the same knife.<\/li>\n<li>Always wash shared counters or other surfaces thoroughly before making GF food.<\/li>\n<li>Always wash shared equipment such as mixers, skillets, or blenders before using.<\/li>\n<li>Keep safe food stored in separate containers or cupboards if sharing space.<\/li>\n<li>Do not use a toaster or toaster oven that is also used for unsafe breads.<\/li>\n<li>Cover your food and place it on a napkin when using a shared microwave, especially at work or school where the oven may not get cleaned properly.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>3.\u00a0 Make your own food from scratch whenever possible. <\/strong><\/p>\n<ul class=\"cp_bullet red\">\n<li style=\"text-align: justify;\">Build your meals around plain meat, eggs, milk, cheese, vegetables and fruits that you season yourself. <em><a href=\"https:\/\/glutenfreeworks.com\/health\/gluten-food-substitutes\/\">Read more&#8230; GF\u00a0 Food Substitutes<\/a><\/em>.<\/li>\n<li style=\"text-align: justify;\">Buy some GF cookbooks or use our online recipes\u00a0for ideas&#8230;go to Recipes.<\/li>\n<li style=\"text-align: justify;\">Double or triple the recipe then freeze for other meals or use for lunches to save time and money.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>4. \u00a0Don&#8217;t make an issue of being different and make\u00a0safe food for the whole family.<\/strong>\u00a0 After all,\u00a0rice pasta tastes and looks like regular pasta.\u00a0 Your family will\u00a0feel better, too.<\/p>\n<p style=\"text-align: justify;\"><strong>5.\u00a0 A child&#8217;s school lunch is safest when packed at home and when the child fully understands\u00a0why only safe food may be eaten<\/strong>. \u00a0Nevertheless,\u00a0you have a right to expect availability of safe\u00a0food at the cafeteria.<\/p>\n<p style=\"text-align: justify;\"><strong>6.\u00a0 When traveling, always pack some safe food.<\/strong>\u00a0\u00a0It&#8217;s a good idea to keep some\u00a0nutritional\u00a0bars and snacks in the glove compartment for emergencies.<\/p>\n<h2 style=\"text-align: justify;\">4. Eating Out<\/h2>\n<ul class=\"cp_bullet red\">\n<li style=\"text-align: justify;\"><strong>Always ask to speak to the manager to tell him you need GF food<\/strong>.<\/li>\n<li style=\"text-align: justify;\">Get to know restaurants with a GF menu or that understand &#8220;gluten-free&#8221;.<\/li>\n<li style=\"text-align: justify;\">Call ahead whenever possible to ascertain the likelihood of food safety.<\/li>\n<li style=\"text-align: justify;\">If the restaurant uses prepared sauces or dishes they do not make from scratch, try another place.<\/li>\n<li style=\"text-align: justify;\">Avoid deep fried foods &#8211; even if they have a safe coating (unlikely), they are certain to be cooked in the same deep fat cooker as unsafe breaded\/ battered food, unless the fryer is used only for safe foods. [Deep fried foods are usually very unhealthy due to trans fats and high calories.]<\/li>\n<li style=\"text-align: justify;\">A dedicated fryer used only for French fries, for example, would be safe provided the fries were cut at the restaurant.\u00a0 Commercial frozen fries and potatoes cannot be trusted.<\/li>\n<li style=\"text-align: justify;\">The same goes for grilled.\u00a0 Always ask if anything other than safe foods like steak is cooked on the grill to ascertain if the grill surface is safe.<\/li>\n<li style=\"text-align: justify;\">Soups, stews, and casserole dishes cannot be trusted unless the cook guarantees all ingredients are safe.<\/li>\n<li style=\"text-align: justify;\">Rather, choose plain cooked or sauteed foods made to order.<\/li>\n<li style=\"text-align: justify;\">Ask for seasonings like olive oil, butter, or apple cider, rice, or wine vinegar\u00a0if you like.<\/li>\n<\/ul>\n<h2 style=\"text-align: justify;\">5. Menu Ideas<strong><br \/>\n<\/strong><\/h2>\n<p style=\"text-align: justify;\">Here are some options to help get started:<\/p>\n<p style=\"text-align: justify;\"><strong>Breakfast foods<\/strong><\/p>\n<ul class=\"cp_bullet orange\">\n<li>Fresh fruit and juices without\u00a0sugar.<\/li>\n<li>Eggs any style, using safe ingredients.<\/li>\n<li>Gluten Free toast with fruit preserves\/ butter.<\/li>\n<li>Gluten Free muffins, scones, coffeecakes, cornbread GF pancakes, waffles &#8211; use fresh fruit or fruit preserves for added nutrition.<\/li>\n<li>Smoothies.<\/li>\n<li>Gluten Free cereal, hot or cold\u00a0&#8211; add fresh fruit, raisins, nuts, or cinnamon for flavor.<\/li>\n<li>Gluten Free yogurt with fresh fruit, nut or cinnamon.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>Snacks<\/strong><\/p>\n<ul class=\"cp_bullet orange\">\n<li>Fresh fruit\/ vegetables cut into bite size pieces.<\/li>\n<li>Gluten Free cheese.<\/li>\n<li>Hard boiled eggs.<\/li>\n<li>Gluten Free trail mix.<\/li>\n<li>Gluten Free nutritional bar.<\/li>\n<li>Gluten Free crackers, chips, pretzels.<\/li>\n<li>Freshly popped corn.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>Lunch<\/strong><\/p>\n<ul class=\"cp_bullet orange\">\n<li>Leftovers from dinner.<\/li>\n<li>Big salad &#8211; using gluten-free dressing with apple cider, rice, or\u00a0wine vinegar &#8211; no sugar, Top with chicken, ham, turkey, egg, cheese, tofu, beans&#8230;other protein source.<\/li>\n<li>Organic corn tortilla\u00a0with choice of filling &#8211; use gluten-free salsa.<\/li>\n<li>Sandwich with gluten-free roll\/ bread and gluten-free condiments.<\/li>\n<li>Gluten-free soup, chili, chowder.<\/li>\n<li>Cottage cheese and fruit.<\/li>\n<li>Gluten-free yogurt with add ins.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\"><strong>Dinner<\/strong><\/p>\n<ul class=\"cp_bullet orange\">\n<li style=\"text-align: justify;\">Center around any fresh, frozen, or canned meat, seafood, fish,\u00a0poultry, or legume\u00a0you like that is not mixed with, covered, or injected\u00a0with unsafe ingredients.<\/li>\n<li style=\"text-align: justify;\">Make sides with any fresh, frozen or canned vegetable that is not mixed with or covered with unsafe ingredients.<\/li>\n<li style=\"text-align: justify;\">Big salad &#8211; using variety of greens, gluten-free dressing with apple cider, rice, or\u00a0wine vinegar &#8211; no sugar (yes, honey). Top with chicken, ham, turkey, egg, cheese, tofu, or legumes&#8230;other protein source.<\/li>\n<li style=\"text-align: justify;\">Starch dish &#8211; use potato, sweet potato, rice (such as plain, gluten-free flavored, risotto, pilaf), sweet corn or cooked GF polenta\/ mush, gluten-free kasha (made from plain buckwheat seeds), plain amaranth seeds, and cooked plain millet.<\/li>\n<li style=\"text-align: justify;\">Gluten-free corn tortilla\u00a0with choice of filling.<\/li>\n<li style=\"text-align: justify;\">Gluten-free pizza\/ calzones.<\/li>\n<li style=\"text-align: justify;\">Hamburger\/ Sloppy Joe\/ steak sandwich with gluten-free bun and gluten-free condiments.<\/li>\n<li style=\"text-align: justify;\">Chili con carne made gluten-free.<\/li>\n<li style=\"text-align: justify;\">Gluten-free soup, stew, casserole.<\/li>\n<\/ul>\n<ol class=\"footnotes\"><li id=\"footnote_1_5105\" class=\"footnote\">National Institutes of Health, &#8220;National Institutes of Health Consesus Development Conference Statement, Celiac Disease,&#8221; August 9, 2004;1-14.<span class=\"footnote-back-link-wrapper\"> [<a href=\"#identifier_1_5105\" class=\"footnote-link footnote-back-link\">&#8617;<\/a>]<\/span><\/li><\/ol>","protected":false},"excerpt":{"rendered":"<p>The Gluten-Free Diet simply means not eating\u00a0food that is made from the grains of wheat, barley, rye, and oats.\u00a0 These grains contain a plant protein called gluten, and it is this gluten that must be strictly excluded from the &#8220;gluten-free diet.&#8221; Gluten in wheat, barley, rye, and oats is made up of specific arrangements of &#8230;<\/p>\n","protected":false},"author":7,"featured_media":8982,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[967],"tags":[961,962,963],"class_list":["post-5105","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluten-free-diet-guide","tag-gluten-free-diet","tag-safe-food-list","tag-unsafe-food-list"],"_links":{"self":[{"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/posts\/5105","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/comments?post=5105"}],"version-history":[{"count":70,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/posts\/5105\/revisions"}],"predecessor-version":[{"id":19067,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/posts\/5105\/revisions\/19067"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/media\/8982"}],"wp:attachment":[{"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/media?parent=5105"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/categories?post=5105"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/glutenfreeworks.com\/health\/wp-json\/wp\/v2\/tags?post=5105"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}