Living without gluten is one of the absolute paramount choices you can make to protect your health and improve your overall quality of life. But remember what I said earlier: Removing items from your diet without replacing them is a dangerous game. The G-free diet is not about deprivation. On the contrary, it’s about feeding your body healthful, delicious foods that will sustain, nurture, and heal you. G-free or not, you need a varied, well-rounded diet in order to thrive.
We are all human. I still hit that cupboard late at night and root around for food, exactly as I did in my gluten-eating days. After my husband and I put the kids to bed, I want a good snack as much as any other parent. You, too, will probably be seized by cravings on a regular basis. The last thing you want to happen is to open the cupboard after a long day, and find absolutely nothing there you can eat. I have been there, and it is no fun. You will be faced with a choice at this vulnerable moment: either to go unsatisfied, or to binge on an unsafe food that will land your stomach in turmoil for the next three days. To avoid such digestive mishaps, load your kitchen with foods that can satisfy those cravings without making you sick.
Whether you have celiac disease, are trying to lose weight, or you just want to feel more energized by giving your body the best possible nutrition, you should always stock your refrigerator and pantry with foods that you can have so that you won’t be tempted to eat foods that you cannot. Arm yourself with an interesting variety of staples and snacks: plenty of fresh fruits and veggies; some commercially prepackaged G-free frozen dinners; G-free chips, nuts, seeds, and crackers; candy or ice cream—whatever your comfort foods are in the salty, sweet, crunchy, hot, and cold categories, make certain they are there. Sometimes, I imagine that I am having G-free guests over and shop to stock up on new goodies. It is a fantastic strategy to try some new items, as well as to make certain you have a shelf packed with treats for that late-night chow-fest!
Now… let’s go shopping!
Finding your way around a grocery store is one of the first skills you need to master in your early days of living without gluten. It can be both confusing and intimidating to go shopping immediately after making the switch to being G-free—but once mastered, shopping can also be an incredibly empowering activity. The more familiar you are with all the gluten-free options out there, the less you will miss the foods that were making you sick.
Some foods (ordinary bagels, muffins, and so on) are obviously banned on the gluten-free diet. Other foods (fish, fruits, veggies, nuts) naturally contain zero gluten; these are described in detail on here. But many, many other foods fall into a more mysterious middle category, forcing you to ask: Do they or do they not contain gluten?
Arriving at satisfactory answers will require dedication on your part. Early on, you may find yourself examining the label of each and every food you buy every time you go to the supermarket. And that’s not all. What happens if, even after staring at the fine print for a good ten minutes, you are still not sure whether a food contains gluten? I will walk you through my methods for determining which foods are safe and which foods are anything but.
Twenty minutes of online research could save you twenty dollars or more—to say nothing of the cost of ingesting a food that is not meant to be in your body. So before you grab a cart, grab your computer!
Step 1: Research manufacturers’ Web sites. Before you do anything else, visit the manufacturers’ Web sites of foods you usually shop for to see if they contain gluten.
At the same time, you can visit the Frequently Asked Questions page of the company Web site to see if the manufacturers have already addressed the product’s gluten content.
If you find that your favorite foods do contain gluten, research some smart alternatives on the Web. This way, even before you get to the grocery store, your “scavenger hunt” will be easier because you already know certain items are safe. Once you get there, with your list of G-free options, you can have fun loading the cart!
Step 2: Follow up your research on Google. If, after poring over a company’s Web site, you still have unanswered questions about a food, Google is a good second line of defense. Try typing the brand/product name and “gluten” in the search bar to see what pops up. Do be warned, though, that not all Web sites are created equal, and some “information” on the Internet is unresearched and too subjective to be trusted. Opinions do not count as facts, so be certain that whatever you are reading is substantiated.
Step 3: Visit some celiac forums. You might also hit your favorite online celiac forums to see if other consumers have wondered about the very food you are itching to try. Blogs like www.glutenfreegirl.com, celiac disease forums (www.glutenfreeforum.com and www.forums.glutenfree.com), and general Web sites like www.celiac.com all have reliable information on the gluten content of specific products.
The beauty of the Internet is that you can visit all these Web sites simultaneously. Browse them all, contact companies when you can, and begin building your own go-to-G-free grocery cart! And remember: For your first time shopping, do not panic… It is a process.
Your investigation picks up the moment you walk through the automatic doors. At first, this experience might seem like going to a Yankees game in a Red Sox T-shirt: You will absolutely feel out of place. But don’t worry! Before too long, you will feel as comfortable and in command as you always did when browsing the aisles.
Step 1: Take a deep breath. There are two (perfectly understandable) knee-jerk responses you should try to avoid:
Neither reaction was productive, or much fun for that matter. Take a breath, take out your list, and take that store by storm. Sooner than you think, shopping will become not about what you cannot have, but what you can have. Trust me.
Step 2: Scrutinize the label—every last word. Good work: You have gotten over the first and most difficult hurdle. Now that you have that cart rolling, keep your eyes peeled for foods that seem fairly natural, meaning they look like they came from the earth. Study the label carefully, going over every last ingredient and looking out for words like “modified” and “hydrogenated.” Suspiciously vague terms like “natural flavors” or just straight-up “flavors” are also usually a sign that you should put the product on the shelf, or on your “Web-vestigate” list to refer to when you get back home. Unless you can confirm the source with the companies, I would avoid foods containing these ingredients.
Once you’re at the store, you probably do not want to limit yourself only to the foods you researched in advance. Before making any purchases, though, you should always study the label carefully. If you don’t see any dead-giveaway code words for “gluten” on the label (refer to here for a list) and decide the product is safe to buy, still get back on the Internet when you return home.
Step 1: Check again online. Before you tear into food you purchased but are unsure about, learn more about it. First you can go back online.
Step 2: Call the company directly. Still not sure? Now your only line of action is to call the company directly. Become a straight-to-the-source consumer. (I call up companies all the time: When I was pregnant, I was always craving a new food, and was on the phone with a different business nearly every day.)
In most cases, you will find customer service representatives eager and willing to help you out—most of them chose their careers because they love talking with and assisting people. One of my very favorite calls happened when I was pregnant and called up M&M’s. The most wonderful woman talked me through every variety of M&M’s. She also told me that callers asked her about gluten “all the time.” Not only did I open up a bag of M&M’s immediately after getting off the phone, but I felt a sense of fellowship with other people who had been in the exact same position before me!
Many food manufacturers will even have an on-site nutritionist or allergen specialist to consult with you. Additionally, the companies have their own stake in providing you with accurate information: After all, they don’t want a lawsuit on their hands. So don’t be shy about asking questions, and don’t hang up until you are sure you have the most up-to-date information.
Step 3: Call back periodically. Yes, it sounds like a hassle, but “better safe than sorry” is your new mantra, and following up with companies can pay off. Call back every so often to make sure any once-questionable foods are still gluten-free. Companies frequently change their manufacturing sites or acquire a new brand without altering their product labels. If you are buying chips, cereal, or any other grain-based food from a major company, you want to check that the product is not only G-free, but processed in G-free facilities as well. A corn chip could be riding down a clean conveyor belt one week, and dusted with wheat cracker residue the next. Even if you’ve been G-free for years, you may want to do these follow-ups on a regular basis.
Last but not least… Step 4: Bon appétit! If, after completing all these steps, you are confident that your new purchase is G-free, then the only thing left to do is rip into it and chow down! You will enjoy the food that much more if you know it’s not going to hurt you.
Yes, it sounds like a lot of work, but this process is a big step toward putting you in control of your health. And trust me, if you’ve suffered through years of unexplained illnesses, it can feel pretty exhilarating to sit in the driver’s seat for a change.
The foods on the outer aisles of the supermarket should be the foundation of your diet—of any diet, really, with or without the gluten. Basic, natural foods that have kept humans going since long before the invention of sliced bread…
But first, one general guideline: You will notice in the next few pages that I use the word “pure” over and over again. That’s no accident. I really can’t emphasize enough the importance of selecting foods as close to nature as possible, in every sense of the term. In the produce section, that means fruits and vegetables that haven’t been sliced, diced, mixed, or otherwise altered. In the meat section, that means chicken, meat, and seafood that have not been premarinated, precooked, presliced, or combined with other ingredients. There’s no such thing as too pure at the grocery store!
Fruits: There’s no more satisfying snack than a piece of fresh, delicious fruit. Always have apples, oranges, bananas, berries, or whatever else is in season in your kitchen. Canned and frozen fruits, in their own juices, are usually safe, since fruits aren’t usually processed in wheat-containing facilities (unlike, say, oats, which almost always are). But do check the label to make sure no unspecified preservatives or emulsifiers have been added—that’s where you could run into problems. As for fruits that have been cut and packaged in the store, be on alert: You just don’t know what that knife was doing before it cut into that watermelon or pineapple. Though I have to admit, the cut watermelon still always ends up in my basket!
Vegetables: It’s easy to get your greens on a gluten-free diet! Vegetables in their pure form are always 100 percent G-free, but do be wary of presliced veggies and store-mixed salads, which might be prepared with gluten-contaminated utensils.
Meats: Lamb, pork chops, ground beef, steaks, and other red meats are naturally gluten-free. Study the labels carefully to make sure no cross-contamination has occurred. I’d steer clear of bacon and sausages not specifically labeled gluten-free, as they might contain gluten fillers. Veggie burgers and other vegetarian meat alternatives are also risky, as most are made from wheat-based seitan. Telling the butcher that you have a serious allergy and asking him to put on a fresh pair of gloves is always a good strategy.
Poultry: Chicken, turkey, duck, quail, and other birds are gluten-free. But again, make sure the poultry you buy has been packaged and stored out of gluten’s reach. And ask lots of questions before bringing home any preseasoned turkey or chicken burgers. To be on the safe side, you should always marinate everything yourself.
Fish and seafood: Tuna, salmon, trout, cod, shrimp, scallops, anchovies, sardines, clams, mussels, lobsters, oysters—you can eat these and many other creatures of the sea, as long as they haven’t come into contact with gluten on their trip from the ocean to your plate. Avoid any imitation seafood products—like the fake crabmeat used in vegetarian sushi—because they are often made with glutenous fillers. Before buying any canned fish products, make absolutely sure that they are gluten-free.
Nuts: I’d think twice about prebagged trail mixes, but in their pure form, nuts—pistachios, macadamias, walnuts, cashews, pine nuts, and so on—make an ideal low-sugar, high-protein snack. Nuts can also be converted into multipurpose oils and butters.
Seeds: Pumpkin seeds, sunflower seeds, sesame seeds, and poppy seeds are great for snacking and for adding zest to other foods. Some seeds, like amaranth and quinoa, also make delicious, satisfying main courses. Chia seeds are also a wonderful source of essential fatty acids.
Beans, legumes, and tofu: High-fiber, low-glycemic-index beans and legumes make wonderful building blocks for any diet. Whether dried or canned, they are almost always gluten-free. Just buy them plain, and add your own flavorings at home. Tofu, a soybean by-product, is another versatile everyday food that’s low in fat and high in protein.
Fresh eggs and pure egg substitutes: Eggs contain no gluten, but do your homework when shopping for multi-ingredient egg substitutes. Some brands might have a form of gluten on the ingredient list.
Vanilla and vanilla extract: As long as the vanilla is sold without any added colorings or flavors, it’s safe. Always check with the manufacturer to be certain.
Spices: Beware the anticlumping agents added to many commercial herbs and seasonings (including those used at restaurants)—they almost always contain gluten. Stick to spices in their pure form. Check with the manufacturer to make absolutely certain that they contain no gluten. I would also recommend cleaning out your spice rack and starting over, since contaminated spices are one of the main routes of gluten exposure.
Popcorn: Popcorn is made from corn, and in its pure form contains no gluten.
Chocolate: Pure chocolate and cocoa contain no gluten. Lots of big-name chocolate bars are also gluten-free—I provide a list later in this chapter (see here).
Dairy products: Milk, cream cheese, cottage cheese, and other dairy products are gluten-free in their pure form. For more on cheeses, see here.
Oils and butters: Most common cooking oils—olive, soy, safflower, grape seed, sunflower, corn, canola, cottonseed, coconut, and hydrogenated soy—are gluten-free. Butter is G-free, too, as long as you keep it away from crumb-contaminated knives! Ditto for margarines, creams, pure mayonnaises, and nut butters.
Vinegar: By U.S. law, balsamic, apple cider, and wine vinegars are made from apples and are gluten-free. But not all vinegars get the G-free stamp of approval: Grain vinegar may come from wheat, and malt vinegar is almost always made from barley. Most other vinegars in their pure form are safe.
Sweeteners: In their pure form, common sweeteners like sugar, honey, and maple syrup are gluten-free.
For me, the chance to discover these amazing grains—many of which I’d never even heard of before—remains one of the greatest thrills of going G-free. I am still learning about new grains all the time, and experimenting with different ways to prepare and enjoy them. Most importantly, my energy level is better than ever, as my new grains deliver a more powerful punch of nutrients than the old alternatives.
The following grains are all gluten-free. Later, I will compare the nutritional properties of G-free grains and gluten-containing grains. By building your diet around these power grains, you will be substantially boosting your vitamin and mineral intake every single day of the week.
Amaranth: Like quinoa, amaranth is sometimes referred to as a “pseudo-grain,” because while it looks like (and cooks like) a grain, it’s actually a seed that’s related to spinach, beets, and pigweed. Amaranth is high in fiber, iron, calcium, and lysine. If you are a neat freak, however, I would stick with premade options with this grain, as baking with amaranth—which resembles those teeny round “sprinkles”—can be messy.
Arrowroot: Used for thickening soups and gravies, arrowroot is a powdery flour that resembles cornstarch.
Artichoke: Dried artichokes can be ground and used as flour in baked goods.
Bean flour: Bean flours are produced from pulverized dried or ripe beans. They can be made from all sorts of different beans. A few nutrient-packed examples:
Buckwheat: Despite its name (which I must admit still puts me off!), buckwheat has no relation to wheat, which makes it a safe alternative for anyone avoiding the gluten grains. In fact, like quinoa, buckwheat isn’t even a grain—it’s a seed related to rhubarb and sorrel. The health benefits of buckwheat are truly staggering: It’s a rich source of fiber, magnesium, all eight essential amino acids, and even protein. Buckwheat also contains an antioxidant called rutin, a flavonoid that can lower the risk of developing high cholesterol and high blood pressure, as well as chiro-inositol, which drives carbohydrates into your muscles without raising insulin levels. As always, just check that it hasn’t been grown and processed near wheat.
Cassava: See Tapioca.
Corn: Flour made from corn (also known as maize, maiz, masa harina) is a common cooking ingredient in the Southwestern United States and in Mexico. Corn tortillas, polenta, and corn and hominy grits all make great gluten substitutes.
Flax meal, flax flour: Flax meal and flax flour, which are made from ground-up flaxseeds, tend to be coarse and fibrous. While they’re pretty hard to cook with (as they can go rancid at high temperatures), flax meal and flour are great for sprinkling over all sorts of other foods: cereal, yogurt, smoothies, salads, puddings. Anytime you want to enhance the nutritional value (and taste) of a food, reach for the flaxseed. I will even add a few pinches of flax meal to pancake batter.
Manioc: See Tapioca.
Millet: Millet, which is not a grain but a grass, is nutrient-rich and easy to cook (and digest!). Just make sure it has not been processed near wheat.
Nut flours: Ground-up nuts of every description—almonds, hazelnuts, chestnuts, walnuts, peanuts—are the basis for a delicious variety of nut flours, which are often used in desserts. Nuts processed into oils and butters are also gluten-free.
Potato flour, potato starch flour: Potato flour and potato starch flour are often used to thicken foods.
Quinoa: The so-called “mother grain” in ancient Incan civilizations, quinoa is a tiny, beadlike seed that’s a powerful source of protein and other essential nutrients. Like millet, quinoa is easy to cook and has a rich, nutty flavor.
Rice: Rice, a member of the grass family, is the most common cereal grain on the planet, ahead of even wheat. In its pure form, rice is always gluten-free. “Aromatic rice” is also G-free, but watch out for preflavored rice mixes and the sticky rice in sushi, both of which might contain added gluten. All of the following rice varieties are safe to eat:
Tapioca: Tapioca is produced from the root of the cassava plant (which is also known as manioc, cassava, and yucca) and used to make sweet tapioca pudding. Tapioca can be used as a thickening agent in other foods as well. When blended with other G-free flours, it can make batter fluffier.
Sorghum: Sorghum, a G-free substitute for wheat flour, has been popular in Africa and India for centuries, and has recently attracted notice in this country as well. Sorghum can be made into a syrup, or fermented into alcoholic beverages.
Teff: Teff is the smallest grain in the world, and one of the most nutritious, too. It is the main ingredient in injera, the traditional Ethiopian flatbread.
Yucca: See Tapioca.
You can make all sorts of healthy hot breakfast cereals without gluten: for example, corn grits, hominy grits, and cream of rice. You can also have cereals made from puffed rice. Ashley Koff, RD, author of Recipes for IBS, suggests making a QuinteSensual bowl of quinoa. In “Resources,” I have listed gluten-free commercial cereals, including ones for kids. My new favorite cereal is Perky’s Nutty Flax—it seems like every time I hit the grocery store, I fall in love with a new treat!
Ashley Koff also has a number of alternatives to traditional pancakes in Recipes for IBS, which has recipes for sweet potato pancakes, lentil-amaranth pancakes, and sweet zucchini pancakes. You could also make G-free banana-nut pancakes by adding the nuts and banana to a gluten-free mix, or Rustic French Toast using G-free rice or millet breads.
While it is far better to eat real food, this is not always an option in our busy world. You should stock up on various grab-and-go meal-replacement bars and shakes. In my search for the perfect bar, I have been working diligently. Some standbys are Lärabars and Biomedics bars. I list many more options in “Resources.”
Most canned foods are G-free if they contain only a single food (for example, beans or tomatoes). But as always, examine the label until you are positive that no emulsifiers, preservatives, stabilizers, or undefined food starches have been added.
While all blue cheese (which gets its name from the moldy blue flecks that originated on bread) could contain gluten, most other hard cheeses like Parmesan and cheddar are gluten-free in their natural state. But like so many foods, cheese might come into contact with gluten at different points in the manufacturing and packaging process. Cheeses sliced and wrapped in the store could be contaminated with gluten, so I only buy cheeses that are prepackaged and clearly labeled gluten-free. (Kraft, among other companies, always labels its G-free cheeses.) Unless someone can confirm to me that a cheese is gluten-free, I stay away. I feel a lot safer with products that are explicitly labeled gluten-free.
You have several choices when it comes to buying cold cuts. You can buy prepackaged meats like Hormel Natural Choice, which are labeled gluten-free. Or you can get the person at your deli to slice your sandwich meat while you are standing there. If you go this route, you have to make sure that the meat slicer is completely wiped down and free of any traces of gluten. I recommend getting to the deli counter bright and early in the morning, when the lines are short and the slicer recently cleaned. It also helps to develop a personal relationship with the person behind your meat counter, so I suggest shopping at the same days and times if your schedule allows it. Leave yourself enough time to watch the slicer being cleaned. If you are in a hurry, you should probably just go for the prepackaged meats.
Many everyday condiments—Dijon mustard, Heinz ketchup—are gluten-free. You can also find a wide range of G-free salad dressings from companies such as Annie’s Natural and Newman’s Own. But do know that the single word “vinegar” on a salad dressing label can refer to a mixture of vinegars, some of which might contain gluten. In most cases, unless you see the words “gluten-free” on the label, you are going to have to call the company to find out the source of the vinegar. Low-fat salad dressings can also be risky, so verify all ingredients before tasting. You can always just whip up your own salad dressing from olive oil, balsamic vinegar, mustard, and lemon juice.
For pizza crusts, you have options! In Recipes for IBS, Ashley Koff, RD, uses brown rice (you can also add chia seeds or flaxseeds) and polenta as pizza crust options. You can also purchase the G-free pizza crust mixes. To compensate for a different flavor or decrease in flavor (as perceived by some), try adding Parmesan cheese or spices to the dough mix, or spread oil and herbs/spices onto the dough along with the other toppings. You also have several alternatives to flour tortillas. You can make your own tortillas out of buckwheat flour (there is a great recipe for “Buck-the-Wheat” tortillas in Recipes for IBS), or you can use a corn tortilla.
Soon after I went G-free, I started making huge vats of Tim’s mom’s white chicken chili recipe to get us through the week. The chili tasted great, and I wasn’t adding any gluten—so why did I always feel so sick after eating it? It took me several months to identify the culprit: The commercial soup stock I’d been using was filled with hidden glutens. So even though I thought I was making a G-free meal, I was inadvertently poisoning my body every time I dug into that chili. Avoid this common mistake, and choose your bouillon cubes and liquid soup stocks carefully; make sure they don’t have any added glutens. There are plenty of safe choices out there. Pacific Foods and Health Valley both make gluten-free broths, and Herb-Ox and Edwards and Sons bouillon cubes are both gluten-free.
Here I go again: Coffee and tea are gluten-free, but only in their pure form. Watch out in particular for flavored, instant, and decaffeinated coffees, all of which might contain gluten. You don’t even want to have any coffee from a coffeemaker used for flavored coffees, as the residue can transfer from one pot to another. Wash out that coffeemaker several times before making your own beverage in it. I also wouldn’t recommend drinking any coffee at weddings or other public events, since it’s usually instant. Hotels also serve a lot of instant coffee. If you absolutely can’t live without flavored coffee, Starbucks, Peet’s, Ghirardelli, Folgers, and Dunkin’ Donuts all brew up G-free coffees in every flavor under the sun—just call customer service to double-check.
Traditional breads and pastas are off-limits, but that’s okay! There are tons of deliciously, nutritiously superior alternatives out there, with a wider selection available every day. In the “Resources,” there are pages and pages of information on where to find delicious, G-free breads, from companies such as Valpiform Breads, Ener-G Foods, Glutino, Food for Life—and the list keeps growing. You can also buy ready-made bread mixes from Bob’s Red Mill at most health food stores. Tinkyada makes a great brown rice pasta, and health food stores will usually stock a range of clear rice noodles, which are a staple of Asian cuisine. For a complete buying guide, refer to “Resources.”
You don’t have to drive an hour to a specialty food store to get your hands on good chips and other essential snacking material. Do be careful, though, because some products that don’t themselves contain gluten might pass on the same conveyor belt as wheat-containing foods—yet another reason you need to get into the habit of calling food manufacturers on a regular basis. After that unpleasant experience with my once-favorite brand of corn chips, I generally eat only chips that are labeled gluten-free, because those words generally indicate that more precautions have been taken to prevent cross-contamination. I like to snack without wondering how I am going to feel in an hour. I also love Pirate’s Booty cheese puffs and Mary’s Gone Crackers seed-and-rice crackers.
The good news (and the bad news!) is that it’s extremely easy to get your G-free sugar fix. A few suggestions:
Cookies: Pamela’s Products cookies are a big hit at our house—one of the G-free treats that are quickest to vanish!
Candies: Lots of candies are G-free, even if they aren’t labeled as such. Kit-Kat, Twix Bars, and other candy bars with a “cookie” component do contain gluten. The Foundation for Celiac Awareness (www.celiaccentral.org) updates their extensive list of G-free candies every October—just in time for Halloween! The most recent roundup includes 3 Musketeers, Baby Ruth, Bit-O-Honey, Butterfinger, Jelly Bellies (except buttered popcorn flavor), Hershey’s Kisses, Kraft Caramels, Mounds, Oh Henry, PayDay, Raisinets, Reese’s Peanut Butter Cups, Rolo, Sour Patch Kids, Starburst Fruit Chews, Sugar Babies, Swedish Fish, Sweet Tarts, Tic Tacs, York Peppermint Patties… The list goes on and on! Not too shabby, right? But always check before buying a candy.
The candies that do contain gluten might surprise you. While pure licorice is G-free, lots of commercial licorice candies are not. Before learning about this distinction, I would eat strawberry licorice twists every time I went to the movies… and I would be racked by pain long before the closing credits scrolled down the screen. For years, I thought I was allergic either to the movies, or to my date!
Gelatin desserts and puddings: Kozy Shack rice and chocolate puddings (my favorite!) are G-free. Some pudding mixes, such as Jell-O, are as well—check with the manufacturer for confirmation.
Gum: Bubblicious Gum, Bubble Yum Gum, and all Wrigley’s gum are gluten-free.
Ice creams and sorbets: Since dairy products are naturally gluten-free, many ice creams are as well. Ben & Jerry’s, Baskin-Robbins, and Edy’s all have gluten-free options. Always avoid ice creams with wheat-based add-ins like cookies (or cookie dough), brownies, or pretzels. Ordering ice cream at a stand or in a store can be more complicated—see here for a rundown of how to handle those situations.
Keep your freezer filled with ready-to-eat foods that you can pop into the microwave and enjoy at a moment’s notice, when your family is ordering in, or when you are visiting someone whom you know well enough to use her microwave! Stock up on frozen soups, frozen pizzas, frozen desserts, frozen breads—anything you might need to get you through a pinch. Enjoy Life Foods and Amy’s Kitchen both make terrific G-free ready meals.
Before you know it, you will find that there are many more foods that you can eat than ones you cannot!
Courtesy of Ashley Koff, RD.