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This information sheet has been prepared to assist in shopping for gluten-free products. It is not intended to be a diet instruction guide.
Gluten-free shopping can seem daunting, especially since small amounts of gluten can hide in many food products. This guide will help you know what to avoid and what to select. It is important to remember that a wheat-free product may not be gluten-free. The back of this sheet lists some gluten-free foods found in Lunds and Byerly’s stores to help make your shopping easier.
Gluten-Containing Ingredients to Avoid
These terms indicate the presence of wheat: wheat flour or kernels (wheat berries), wheat bran, wheat germ, wheat starch, farina, cracked wheat, faro (farro) or bulgur, sprouted wheat, durum and semolina.
Also avoid other grains that contain gluten. These include any form of oats (unless labeled gluten-free), rye, barley, spelt, kamut, emmer, einkorn and triticale. Barley might be present as malt or malt powder, barley malt syrup, or barley enzymes. Brown rice syrups often are produced using barley enzymes, so avoid this sweetener unless labeled gluten-free. Malt vinegar is made from barley and is the only vinegar that must be avoided.
Other Potential Gluten Sources
Here are some other things to consider as you read the labels. Hydrolyzed vegetable or plant proteins (HVP, HPP), or modified starches may be made from wheat. Vegetable gum may be made from oats, and yeast or yeast extract may be grown on wheat. Processed cheeses, meats, vegetables and fruits may have some form of gluten added in processing. Rice side dishes and some corn tortillas may contain flour or other gluten-containing ingredients. Some spice mixtures and rubs, mustards and prepared sauces may also contain small amounts of gluten. Asian foods such as soy sauce and miso may have wheat or barley added to the soy. The vegetarian meat substitute seitan or Mock Duck is made from wheat.
Selecting Gluten-Free Ingredients for Cooking and Baking
Look for rice and wild rice, corn (masa harina), sorghum, teff, millet, buckwheat, amaranth, quinoa, and nut and legume flours such as besan (chickpea flour). Products that can replace wheat starch and flour, both in baking and as thickeners, include: cornstarch, cornmeal, rice flour, potato flour and potato starch flour (potato starch), tapioca and arrowroot. Gluten-free baking requires a gluten-replacer to help maintain the structure of baked products. Xanthan gum is a useful substitute.
Examples of Gluten-Free Products Available in Lunds and Byerly’s Stores
This is not intended to be a complete list and not all products are available in all stores. Ingredients may change without notice. Recheck label information each time before purchasing a product.
Breads and Bread Products
Arrowhead Mills - Gluten Free Pizza Crust Mix
Bob’s Red Mill - Gluten Free Bread Mix
EnerG Foods - Harvest, White Rice and Brown Rice Loaves
French Meadow - Gluten Free Cinnamon Raisin, White Sandwich and Honey Multigrain Breads
Glutino - Sesame Breadsticks, Pretzel Twists
La Tortilla Factory - Gluten Free Wraps
Mary’s Gone Crackers - Original, Herb, Caraway and Black Pepper Crackers (deli dept.)
Udi’s - Gluten Free Bread, Muffins, Cinnamon Rolls and Pizza Crust (frozen foods)
Cereals and Breakfast Items
B & G Foods - Cream of Rice Hot Cereal
Bob’s Red Mill - Mighty Tasty GF Hot Cereal and Gluten Free Rolled Oats
Enjoy Life - Very Berry Crunch Granola and Cinnamon Crunch Granola
Erewhon - Gluten Free Corn Flakes and Crispy Brown Rice Cereal
Full Circle - Gluten Free Waffles and Pancake Mix
General Mills - Rice Chex Cereal
Glutino - Apple and Blueberry Breakfast Bars
Van’s Waffles - Gluten Free Buckwheat and Homestyle Waffles (frozen foods)
Desserts and Cookies
Arico - Almond Cranberry, Peanut Butter and Triple Berry Cookies
Arrowhead Mills - Gluten Free Brownie Mix, Chocolate Chip Cookie Mix, Vanilla Cake Mix
Betty Crocker - Gluten Free Cookie, Brownie and Cake Mixes
French Meadow - Gluten Free Brownies, Chocolate Chip Cookies
Immaculate Baking Company - Gluten Free Chocolate Chunk Cookie Dough (dairy dept.)
Pamela’s Products - Gluten Free Lemon Shortbread, Pecan Shortbread, Chunky Chocolate Chip Cookies
Flours and Baking Mixes
Arrowhead Mills - Gluten Free All Purpose Baking Mix
Bob’s Red Mill - Almond Meal, Quinoa, White Rice, Brown Rice, Brown Rice Sorghum, and Tapioca Flours; Gluten Free All Purpose Baking Flour
EnerG Foods - Xanthan Gum (for yeast breads)
Miscellaneous
Frozen - Amy’s Gluten Free Burritos; Amy’s Cheese Pizza Rice Crust; Kettle Cuisine Gluten Free Soups, Annie’s Gluten Free Rice Pasta & Cheddar
Salads - Summer Fresh Tri-Colour Chick Pea and Gourmet Bean Salad (deli dept.)
Sauces - Lunds and Byerly’s Teriyaki, Thai Peanut and Szechuan Sauces; Cookies Bar “B” “Q” Sauce;
Bove’s Basil and Vodka Pasta Sauce; Imagine Gluten Free Beef and Turkey Gravy
Snacks - Kind Bars, Lara Bars
Spices - Most individual herbs and spices are gluten free. Read labels carefully on mixtures and rubs, selecting products that do not contain gluten containing ingredients as filler.
Sources for Additional Information
“The CSA Gluten Free Products Listing” and other information may be ordered from Celiac Sprue Association®, P.O. Box 31700, Omaha, NE 68131-0700.
1-877-272-4272 Celiacs@csaceliacs.org
Local support groups are located in cities throughout Minnesota. Twin Cities:
CSA Northland Celiac Support Group # 01 Chapter, 952-432-0266 www.northlandceliacs.org
This information has been reviewed by Julie Miller Jones, PHD, CNS, LN © Lund Food Holdings, Inc. 8-10
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