Creating a Pleasurable Gluten-Free Eating Experience

If you’re wondering how to have a pleasurable, gluten-free eating experience — for yourself or your loved ones — we have a suggestion for you: Go international!

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The Search for Gluten-Free Fair Food

Fair Food is a category all to itself. From funnel cakes to donut burgers to pork chops on a stick to fried Twinkies, everywhere you turn, there’s gluten. What’s a gluten-free-living fairgoer to do?

Is CBD Gluten-Free?

If you’re living gluten-free, you may be wondering, “Is there gluten in CBD products?” The answer isn’t a simple yes or no.   CBD products are growing in popularity and are available in national retail outlets, including Target and Whole Foods (may not be available in all states) and even pet stores such as Petco. Unfortunately, because the CBD industry is not currently regulated, it is hard Read More

Are Your Medications and Supplements Gluten-Free?

Staying gluten-free involves major dietary changes. To do that successfully, you should always read food product packaging to avoid an adverse reaction. Examine anything you consume to identify if gluten from wheat, barley, or rye or their derivatives are used. Unfortunately, gluten is not only in foods. You could find gluten in your medications and supplements, too. While gluten is not a common ingredient in medications, it is more prevalent in supplements. When considering a supplement, look for Read More

5 Gluten-Free Ways to Enjoy a Baked Potato

(DYK: August 19 is National Baked Potato Day!)  Potatoes are a popular food. In fact, according to the International Potato Center, potatoes are the third most consumed food crop in the world, right after rice and wheat. If you are eating gluten-free, potatoes can be a great option since you have cut out wheat.  You might think potatoes offer little nutritional Read More

Replacing Gluten When Cooking and Baking

When you’re new to living gluten-free, it can seem like so much of what you used to cook contains gluten. The idea of giving up our favorite gluten-containing dishes can be overwhelming and downright depressing. Luckily, there are so many great ways to make gluten-free substitutes in the kitchen while you cook and bake. Baking Baking typically requires flour, but the gluten Read More

Exploring Thai Cuisine on a Gluten-Free Diet

Thai food is flavorful, nutritious, and packed with fresh vegetables and often featuring gluten-free rice noodles. However, some sauces and flavorings in Thai cuisine may contain gluten. Whether you are making Thai food at home or getting it from a restaurant or at an event, this guide will help you navigate Thai cuisine when you’re eating gluten-free. Common Thai Food Ingredients If Read More

The Important Bill That Changes Gluten-Free Food Labels

On August 4, 2021, the Food Labeling Modernization Act of 2021 (FLMA) was introduced to update retail packaged food labeling requirements, particularly the ingredient list on packaged foods. A major goal of the bill is to make food labels more consumer-friendly by providing clear nutritional information.

10 Tips for Living Your Gluten-Free Life

Getting advice from people who have been through similar situations can help you avoid common pitfalls as you’re learning the gluten-free living ropes.

Your Summertime Guide to Gluten-Free Grill and Chill

Fire up the grill – it’s grilling season! When you’re living gluten-free, there are some obvious substitutions you’ll need to make when planning and preparing meals – hamburger and hot dog buns come immediately to mind. We’ve thought through all the details of grilling and eating outdoors to help make sure you have a safely Read More

Are Maltose, Maltodextrin, Glucose Syrup, Yeast Extracts, and Wheat Starch Gluten-Free?

Published April, 2021 Did you know there are some substances used in food products that you may think contain gluten, but they don’t? Maybe the name is confusing or you heard it was an off-limits ingredient, but that may not be the case after all.  Avoiding gluten is the cornerstone of living gluten-free, but doing so can be confusing Read More

Gluten-Free Eating On-the-Go

Published April, 2021 A gluten-free diet shouldn’t prevent you from enjoying your favorite activities. Whether you are planning to travel, hike, go to the beach, or be on-the-go, your gluten-free needs don’t need to stop you. Here are some tips to help you plan and prepare gluten-free snacks and meals, and navigate eating out, so you feel empowered to continue with the activities you Read More

Do All Wheat Mentions on Food Labels Mean Not Gluten-Free? 

Published April, 2021 4 Main Takeaways: 1. Wheat is considered one of the top eight allergens in the U.S., and the FDA requires that wheat be clearly identified on food ingredient labels.  2. May Contain Wheat statements on food labels are voluntarily placed on labels by manufacturers, are not regulated, and are there to warn wheat-allergic Read More

The Wonders of Gluten-Free Mexican Meals

Published April, 2021 Mexican cuisine is popular and flavorful, full of variety and regional specialties. From tacos to tamales to huevos rancheros, there’s a whole world of gluten-free Mexican-inspired food possibilities to enjoy.   Mexico is a country with diverse ecosystems and different cultures and traditions. It’s no surprise that the foods available and prepared change from region to region, depending on local geography and cultural traditions.   One of the most central ingredients throughout Mexico is corn or “maíz.” This Mexican staple is Read More

4-Week Vegan and Gluten-Free Meal Plan

Are you gluten-free and vegan, too? Meal planning around multiple dietary restrictions can be challenging. This Gluten-Free Vegan Meal Plan is filled with delicious options to make it easier to shop and prepare healthy meals. If you are glutenfree and looking to make your diet more plant-based, this meal plan can be a great resource Read More

Immune Boosting Gluten-Free Snacks

Click here to view printable version. The immune system involves many processes that require certain nutrients to function. Including a variety of the foods which provide these nutrients daily can help provide optimal immune support. Vitamin A (beta carotene) can be found in carrots, spinach, and sweet potatoes and it helps reduce inflammation and strengthen Read More

Gluten-Free Meal Plans

Click on the meal plan to download. Note: Meal Plans are intended to provide guidance and inspiration for planning gluten-free meals. Meal Plans include a variety of nutritious foods, but are for informational purposes only and do not not constitute medical dietary advice. Consult with your personal healthcare team when considering this information Gluten-Free Snacks

9 Things to Know About the New U.S. Dietary Guidelines

Published March, 2021 2020-2025 U.S. Dietary Guidelines  Every five years, the U.S. Departments of Agriculture (USDA) and Health and Human Services (HHS) comes out with their U.S. Dietary Guidelines that provide recommendations intended to promote healthy dietary patterns. While the main audience for these guidelines are nutrition policy makers and health professionals, they are relevant to you as you determine the foods   you consume.  If Read More

Traditional Holiday Foods and Meals: A Gluten-Free Guide 

Published March, 2021 Food has played an important role in the holidays and religious observances in many different cultures around the world. This Spring, there are three holidays where people share meals featuring specific foods in a manner filled with meaning and tradition: Easter, Passover, and Ramadan. We’ve looked at the foods typically eaten during these special meals, with an eye toward Read More

38 Foods Where Gluten May Be “Hidden”

“Hidden” gluten refers to the gluten that is either not mentioned on a product label in a way that is obvious or is in products that may not seem likely to contain gluten but do. Gluten isn’t really hiding, but you have to check ingredients carefully – or contact the manufacturer – to identify it.

Is That Diet Gluten-Free? 

Published March, 2021 Keto, Paleo, Whole30, Mediterranean – there are so many diets out there that claim to be healthier or help you lose weight. Changing what you eat can potentially improve or optimize your health, but specific restricted diets can also be unbalanced and unhealthy.   We’ve looked at four popular diets that limit specific foods and promote others to determine how they fit in with a gluten-free diet. This information is Read More

Are You Reacting to Gluten, or Is It Something Else?

Published March 8th, 2021 The bloating. The nausea. The sharp, unrelenting pain in the gut. What could be the cause?  For those with celiac disease or gluten sensitivity, the onset of gastrointestinal symptoms brings up the question, “Did I just get glutened?” Unintentional gluten exposure is possible and should be considered, but other factors or conditions could cause similar symptoms.  Two of the Read More

The Gluten-Free Sandwich: Are Cheese and Deli-Meats Safe?  

Swiss, Gouda, Havarti, Cheddar, Muenster. No matter how you slice it, cheese is a favorite addition to any sandwich. Pile on some ham, salami, bologna, sliced turkey or chicken breast, spread your favorite condiments, and you’ve got the makings of a delicious sandwich.   But is that sandwich gluten-free and safe for you to eat if you have celiac disease or a gluten sensitivity?  You probably already use gluten-free Read More

5 Ways You Can Achieve Food Freedom When Gluten-Free 

Written for GIG by Daniella Durant, MSN, Bastyr University Dietetic Intern (2020-2021)  Published February 22, 2021 If you have a gluten sensitivity or celiac disease, you can fuel and nourish your body in a way that is safe and satisfying by adhering to a gluten-free diet. Rather than looking at the diet as limiting or restrictive, think of it as a way of Read More

Is Wine Gluten-Free…Or Not?

Published February 8, 2021 Spoiler Alert: Wine is considered safe to include in a gluten-free diet by most people in the gluten-free community. This article addresses the common questions that come up regarding wine and gluten.  Want to enjoy a glass of wine but wondering if it is gluten-free? Wine is made of fermented grapes – which are naturally gluten-free, but does Read More

5 Reasons Beans Are a Perfect Gluten-Free Staple

Published February 1, 2021 If you’re looking for a versatile, naturally gluten-free, protein-rich and heart-healthy food to have on hand in your pantry, beans are a great option. What are beans, anyway? Beans are classified as legumes – plants that bear fruit in pods. All beans are legumes, but all legumes aren’t beans. Two popular Read More

4-Week Tasty Gluten-Free Meal Plan

Published February 8, 2021 Looking for cooking inspiration? We’ve designed this 4-week tasty gluten-free meal plan to make it easy for you to enjoy flavorful, gluten-free meals with some surprising and fun dishes. We included shopping lists to make things as simple as possible. You can adjust quantities based on the size of your household, Read More

7 Salty, Savory, Sweet Gluten-Free Appetizers 

Published January 22, 2021 What goes hand-in-hand with The Big Game – or any celebratory event for that matter? Appetizers!   If you’re living gluten-free, no need to miss out on sweet, salty, or savory snacks while watching the big game, enjoying your favorite show on the small screen, or engaging in casual or fancy festivities. Even if you’re having a tiny gathering exclusively for your immediate household, these finger foods are free of gluten and full Read More

23 Gluten-Free Instant Pot Recipes

Published January 15, 2021 The Instant Pot is a smart pressure cooker and multicooker that can speed up cooking by up to 10 times, saving you both time and energy. Bonus: The Instant Pot can also cover your slow cooker needs.  In the last few years, the popularity of the Instant Pot has hit new highs, and it is one of Read More

3 Tips for Gluten-Free Label Reading

Download the Printable Version of this Educational Bulletin Updated January 10, 2021   When you’re living gluten-free, making sense of food labels can be a bit of a puzzle you must solve before you can feel confident putting that product in your cart and bringing it home to consume. We put together three tips for reading labels on packaged food products to help you figure out if they’re safe for Read More

Gluten-Free Cooking: Beans 10 Ways

Updated January 8, 2021 When minimizing shopping outings, non-perishable foods are playing a bigger role in our gluten-free diets. High on the list of non-perishables that offer great nutrition and versatility are BEANS! Whether you cook up your own from dried, or prefer to use canned, here are some ideas. We’re including a few recipes. Read More

4-Week Basic Gluten-Free Meal Plan

Updated January 5, 2021 New to gluten-free?  Check out this 4-week menu plan!  This Starter Kit is designed as a guide to help you navigate the first month of your child’s diagnosis. It contains basic information about gluten-related disorders, dietary treatment, and contains a month’s worth of meal plans and shopping lists to help you Read More

Gluten in Your Food: Cross-Contact or Cross-Contamination?

Published December 30, 2020 We’ve broken down the two main ways gluten might get into otherwise gluten-free foods, and they may not be the two ways you think. Living gluten-free? Whether you’re recently diagnosed with celiac disease or are avoiding gluten for other reasons, knowing if the food you eat is free of gluten can Read More

Does Fermentation or Distillation Make a Product Gluten-Free?

Published December 9, 2020 Is alcohol gluten-free? When it comes to adult beverages, going for gluten-free beer or spirits can be confusing. Part of the confusion often involves understanding the different processes for crafting beer versus liquor products. If you’re living gluten-free and looking to enjoy a libation, here’s what you need to know. Starting Read More

Are Oats and Oat Flour Gluten-Free?

Updated February 2021 Oats are a hot button topic within the celiac and gluten-free communities. Oats are not considered a top allergen, and in their pure form, oats are safe for the majority of people with celiac disease. Unlike wheat, barley, and rye, oats are not considered a source of gluten in many countries.   The concern with oats Read More

Gluten-free Labeling: What you need to know during the pandemic and beyond

Published June 1, 2020 For those of us who need to be gluten-free, reading food labels is one of the most basic approaches to making sure that the foods we eat are safely gluten-free. In addition to being basic and necessary, reading labels can also be tricky and confusing, even under normal circumstances. During the Read More

Not Labeled Gluten-Free? How to Make Beans & Grains Safer

Published April 30, 2020 What if you can’t find certified or labeled gluten-free versions of beans and grains at the store? Is there a way to make them safer to eat? Here’s what you can do… Dry Beans. Since beans are relatively large, washing and visually sorting for anything that’s not a bean (e.g. a Read More

Freeze Your Food! Plus other Tips & Tricks to Make Your Food Last

Published April 30, 2020 Maybe you’ve heard stories of your grandparents and great-grandparents using up every part of food, leaving no waste behind. You may think you operate on the same level in your kitchen, but these tips for using every last bit may surprise you! Learn how to maximize your food and make things Read More

Tips on Making Groceries Last

Published April 9, 2020 Perishable foods are the main focus here: vegetables, fruits, meats/fish/poultry, and dairy products.  (Shelf stable items like beans, GF grains, and nuts have much longer – but not indefinite – shelf lives.)  Both quality and safety are considerations when determining how long foods can be kept. We’re all trying to stretch things out, but keep in mind there is a limit on how long perishable foods will stay safe Read More

Gluten-Free Cooking: Nuts

Published April 8, 2020 Why Nuts? Nuts are a good source of protein and fat, two of the three important basic macronutrients in the foods we eat (the third being carbohydrate). Having a balance of the three macronutrients at each meal will help keep you fueled and feeling satisfied longer. With this in mind, nuts are especially good to add to foods that provide mostly carbohydrates (fruits, vegetables, some grains and grain-based foods like cereals). And Read More

Gluten-Free Cooking: Rice

Published April 8, 2020 Make a big batch when having rice as a dinner side dish. Then, use leftovers like this: Quiche crust. Super simple: leftover rice, grated cheese, and an egg white. Meatloaf or Meatballs. Cooked rice works like breadcrumbs would. Fried Rice (improvise on added vegetables, using what you have on Read More

Gluten-Free Cooking: Eggs

Published March 24, 2020 Got a gluten-free kitchen? Eggs are good item to keep on hand to limit trips to the store. Not only are they a good source of protein, vitamins & minerals. Raw eggs can last 3-5 weeks in the fridge if left in the shell. We’ve got recipes, tips and ideas for Read More


Published January 17, 2020 In the Pacific Northwest it’s clear that summer has arrived when fresh berries can be enjoyed straight off the plants.  Blackberries are so prolific in this part of the world that often all it takes is a visit to the local park, and you can snack your way through the bushes. Read More

Use a Tortilla 10 Different Ways

Published January 17, 2020 Back to school season means new friends, stocking up on school supplies, and a fresh start. With all the running around this time of year brings, sometimes we just need one pantry staple to do double duty – and then some! Prevent breakfast burnout and lunch bag ruts from now on Read More

Swap This for That

Published January 16, 2020 New adventures are bound to come your way with the beginning of a new school year. Along with this exciting transition there can also be new challenges when it comes to eating right: having less time for breakfast, lunch away from home, and snacks on the run before your after school Read More

Gluten-Free Trail Mix

Published January 16, 2020 If the idea of weighing and measuring recipe ingredients sounds, well, just a little too precise for you, but you like the idea of creating something delicious to eat, making your own trail mix may be just the thing! Trail mix is generally defined as a mixture of dried fruits and Read More

Is It Always About Gluten? What are FODMAPs?

Published January 16, 2020 If you have celiac disease, the answer is “yes.” But for non-celiac gluten sensitivity (NCGS), it’s not so clear cut. If you think you have NCGS, your healthcare provider may have suggested you have an issue with “FODMAPs” instead. Here, we explain what FODMAPs are, why some people have issues digesting Read More

Hot Topics: CBD Oil & Oat Milk

Published January 15, 2020 Use of CBD oil for treating celiac symptoms To GIG’s knowledge, no published research exists on the use of CBD (Cannabidiol) oil for treatment of celiac disease symptoms. We cannot comment on the legitimacy or efficacy of CBD-based products, however we do have input relating to the reasons a person with Read More

Venturing into Indian Cuisine

Contributions by Madison Service, 2019 Bastyr University Dietetic Intern Updated July 19, 2021 Curries, tandoori, tikka masala, and more! Indian food is a popular cuisine, packed full of flavor and chock-full of nutrients. Many people seek out this flavorful cuisine for the aromatic spices and curries. If you’ve never tried Indian food before, adventuring out Read More

The Gluten-Free Diet: Facts and Myths

Download the Printable Version of this Educational Bulletin Published August, 2021 Facts Gluten-free diet and celiac disease (CD): A strict, life-long gluten-free diet is required for health reasons. Ingestion of gluten causes an adverse reaction which damages intestinal cells and can lead to serious health problems. Gluten-free diet and non-celiac gluten sensitivity (also known as Read More

Salmon Tin Foil Packets

Published November 7, 2019 Ingredients Salmon 4-6oz fillet of salmon 6+ slices of lemon 4 slices onions Salt Pepper Oregano Garlic   Sausage 4-6oz of sausage (sliced) ½ of a zucchini (sliced) 1 medium sized new potato (sliced) 3 medium carrots 2 slices onion     Instructions: Prepare charcoal or gas grill to medium heat. Read More

Vegetarian Chili Recipe

Published November 7, 2019 Ingredients ½ cup diced carrots ½ cup diced onion 2 cloves garlic 15 ounce can red beans, rinsed and drained 15 ounce can diced tomatoes 8 ounce can tomato sauce ¼ cup diced green pepper 1 Tbs chili powder ½ tsp cumin ½ tsp oregano 1 bay leaf pinch of celery Read More

Chicken Salad Recipe

Published November 7, 2019 Ingredients 3/4 cup mayonnaise 1/2 tsp ground ginger 1/2 tsp salt 3 cups cubed cooked chicken 1 1/2 cups red seedless grapes, halved 1 cup sliced celery 1/2 cup sliced green onions 1/2 cup chopped walnuts Instructions Combine mayonnaise, ginger and salt. Stir in chicken, grapes, celery, onions and walnuts. Cover Read More

Quick Reference Ingredient Card

Published October 23, 2019                                          

Restaurant Card

Published July 27, 2021   Print friendly version click here.                                                          

College Dining Halls

  If you’re at college and gluten-free, eating at on-campus dining halls can present some challenges. How do you navigate common eating spots and remain safely gluten-free?  Before the semester begins, you may want to speak with your school administrator, someone responsible for student affairs, and an on-campus healthcare provider to find out what accommodations your college provides for gluten-free students. Consider connecting with someone in the Food Service group responsible for Read More

Gluten Sensitivity and FODMAPs

Download the Printable Version of this Educational Bulletin Published October 17, 2019   Gluten sensitivity and FODMAPs: Is there a connection? Non-celiac gluten sensitivity (also known as gluten sensitivity) is not yet well understood. The currently accepted means of diagnosing this condition is to rule out celiac disease, wheat allergy, and other possible causes of Read More

Whole Grains

Download the Printable Version of this Educational Bulletin Published March, 2021   What makes a grain a “whole grain?” A whole grain is a grain that contains all three of the main parts of the grain (endosperm, bran, and germ). A whole grain has not been refined and stripped of important nutrients. The bran, or Read More

Weight Management and the Gluten-Free Diet

Download the Printable Version of this Educational Bulletin Published October 17, 2019   Individuals with undiagnosed or untreated celiac disease may experience unintended weight loss over time due to malabsorption of nutrients caused by damage to the intestine. However, when a gluten-free diet is begun and the intestine heals, lost weight is sometimes re-gained and Read More

Gluten-Free & Vegetarian

Download the Printable Version of this Educational Bulletin Published October 17, 2019   A little extra planning may be needed, but maintaining a healthy diet when you are both gluten-free and vegetarian is absolutely doable. Depending on the degree of dietary restriction in the type of vegetarianism followed, as well as on varied individual food Read More

Supplementing a Gluten-Free Diet

Download the Printable Version of this Educational Bulletin Published September, 2020   Individuals following a gluten-free diet may be susceptible to nutrient deficiencies. In those with celiac disease, gluten damages the small intestine, leading to malabsorption of nutrients. Until the intestine has had a chance to heal, this can cause deficiencies. In addition, after the Read More

I’m Gluten-Free. Am I Getting my Nutrients?

Download the Printable Version of this Educational Bulletin Updated July, 2021 Gluten-Free Diet Nutrient Deficiencies Getting the right balance of nutrients can be hard at any time, but when you have celiac disease (CD), low intake of a good mix of foods and poor absorption limiting what your body takes in can add to the Read More

Heart Healthy Gluten-Free Diet

Download the Printable Version of this Educational Bulletin Published October 17, 2019   Once you’ve figured out the basics of staying gluten-free, it’s time to consider other aspects of the diet which can also impact your health. Is your gluten-free diet a heart-healthy one? Heart disease is the number one cause of death in the Read More

Gluten-Free Grains

Download the Printable Version of this Educational Bulletin Published February, 2021 The gluten-free diet requires total avoidance of the grains wheat, barley, rye and all varieties and hybrids of these grains, such as spelt. However, there are many wonderful gluten-free grains* to enjoy. Amaranth Once the sacred food of the Aztecs, amaranth is high in Read More

GIG’s Gluten-Free Diet & Drug Instruction

Download the Printable Version of this Educational Bulletin Published October 17, 2019   The gluten-free diet can provide adequate nutrition while eliminating wheat, rye and barley from the diet as long as gluten-free grains with high nutritional value are used and the diet includes a variety of nutritious foods. Gluten is a generic term referring Read More

Gluten-Free Flours & Thickening Agents

Download the Printable Version of this Educational Bulletin Published August, 2021   You’ve likely noticed that there is an extensive selection of gluten-free flours available these days. Where do you start, and what should be used for what? Is there just one that can be substituted for wheat flour? It’s always beneficial to do some Read More

Adding Fiber To Your Gluten-Free Diet

Download the Printable Version of this Educational Bulletin Published July 28, 2021   Fiber is an important part of a healthful diet. Consumption of enough fiber can aid in lowering cholesterol and reducing risk of heart disease, and is important for maintaining a healthy gastrointestinal system. High fiber diets have also been linked to lower Read More

Gluten-Free Cooking: Baking Hacks

Download the Printable Version of this Educational Bulletin Published October 17, 2019   The kitchen can mean something different to everyone. It can serve as a main stage where the production of sustenance plays out several times a day. It can be the place to go for winding down, for comfort and warmth. When the Read More

Easy to Find & Easy to Fix Meals and Snacks

Download a Printable Version  Published October 15, 2019 Hungry for a quick bite? Not sure what is safe to eat? Here are some easy-to-find and easy-to-fix foods that make perfect snacks and quick, simple meals to get you started on a gluten-free diet.* Snacks: Fresh fruit Broccoli and tomatoes with ranch dip Carrots and hummus Read More