On the last post, we touched on the importance of knowing if you are gluten intolerant/sensitive, and the impact gluten can have on skin health, mental health and physical health.
Now if you’re like me and have tried the Elimination diet and benefited from it,
The next step is figuring out what you can and cannot eat on a gluten free diet especially if you live in Lagos. So here is a list of Gluten free foods you can eat, foods you should stay away from, and hidden ingredients you should be weary of.
Gluten free foods
- Rice (brown)
- Potatoes
- Yams
- Plantains
- Popcorn
- Eba (garri)
- Oats (must be certified gluten free)
- Egusi soup, vegetable soups, okra soup (most Nigerian soups are gluten free)
- Vegetables
- Fruits
- Amala
- Meats
- Chicken ( that is not breaded )
- Fish (that is not breaded)
- pounded yam
- Fufu
- nuts, seeds, pulses
- butter, cooking oils , margarine
- buckweat, corn flour, maize, corn, sago, arrowroot, tapioca, potatoe flour
- eggs
- natural yogurt
- cream
Gluten containing foods to avoid
- semolina/semovita
- Pastries ( unless marked gluten free)
- Wheat
- cookies ( unless marked gluten free)
- Cupcakes ( unless marked gluten free)
- Bread (unless marked gluten free)
- Pasta (unless marked gluten free)
- Indomie
- Shawarma
- Flour
- Malt
- Barley
- Wheatgerm
- Rye
- Bulgar
- Couscous
- Farina
- Sausages , cold cuts
- French fries
- Processed cheese
- Mayonnaise
- Ketchup
- Malt vinegar
- Soy sauce
- Non dairy creamer
- Bacon
- Hot dogs
- Icecream
- Syrups
- Wheatgrass
- beer
- cereals ( unless marked gluten free)
Ingredients that are a code for gluten
- Avena sativa Cyclodextrin
- Dextrin
- Fermented grain extract
- Hordeum distichon
- Hordeum vulgare
- Hydrolysate
- Hydrolyzed malt extract
- Hydrolyzed vegetable protein
- Maltodextrin
- Phytosphingosine extract
- Samino peptide complex
- Secale cereale
- Triticum aestivum
- Triticum vulgare
- Tocopherol/vitamin E
- Yeast extract
- Natural flavoring
- Brown rice syrup
- Modified food starch
- Hydrolyzed soy protein
- Caramel color (frequently made from barley)
Enjoy!
