Ingredients that are a little picked on...

Shortly after I was diagnosed, I went to see a dietitian. I desperately wanted to know how to read labels in the supermarket, and had no idea where to start! I didn't want to have to buy all specialty, organic food. I wanted to be able to shop at the store down the street and eat as many normal foods as possible. So, I went in for a little "label reading" session, and learned some things that have been VERY helpful. The list below talks about ingredients that have been viewed as bad in the past, but are actually OK. Woo hoo for advances!

#1-Obviously, if the label says "wheat" "barley" "rye" or "oats" anywhere on it, not safe! However, what I DIDN'T know, is that due to a law passed in 2006, if any of the sub-ingredients or flavorings or anything contain wheat, the manufacturer HAS to put the word "wheat" right there on the label. This is AMAZING because it means that "Modified Food Starch" and "Starch" are now a-ok if bought after 2006, and if the label doesn't say "wheat" anywhere! Modified food starch is in EVERYTHING, so this is great great news. Now, keep in mind, this rule ONLY applies to food manufactured in the U.S, and it only applies to food (not drugs, or beauty products).

#2-Distilled vinegar has been known as a naughty little ingredient for quite some time, but my dietitian informed me that it is now considered safe for Celiacs! (If manufactured in the U.S, after 2006, and the label doesn't say "wheat". This is going to be a common disclaimer, so remember it! :) ) Apparently they've proven that the distillation process makes it impossible for particles as big as gluten to get through. This means pretty much all vinegar should be safe, except for malt vinegar. (If you read "Malt" anywhere on a label, i.e. "malt flavoring", "malt", "malt vinegar" etc, think "barley". Malt is made from barley. Not safe. With the exception of "maltodextrin"--see #4 below.)

#3-Along the same lines, she said that within the U.S. vanilla, almond and other extracts are safe if manufactured after 2006, and if the label doesn't say "wheat" (although she said to watch out for maple...I'm not sure why yet...still investigating...).

#4-Maltodextrin is safe if manufactured in the U.S. after 2006, and if the label doesn't say "wheat".

#5-Caramel Coloring is apparently safe if manufactured in the U.S. after 2006 if the label doesn't say "wheat".

So, we have to read the labels carefully, but there are actually quite a few gluten-free foods in a normal supermarket! Enjoy!!