Gluten

Sensitivity
What You Need to Know

What is Gluten Sensitivity?

Contents:

Before understanding what gluten sensitivity is, its important

Education
What is gluten sensitivity

to understand what gluten is and its role. Gluten is composed of two

Symptoms

insoluble proteins: gliadin and glutenin. Gluten is formed from these

What to avoid

two proteins when flour is mixed with water and then stirred or beaten.

What to eat

Gluten is important in baking because it gives baked goods a strong

How to read a food label

structure. Gluten is also responsible for the viscous and elastic

Recipes

Gluten-free banana
bread

Garlic shrimp & quinoa

characteristics of baked goods.

Gluten sensitivity is when an individual presents symptoms of
intolerance to gluten. Individuals who test negative for Celiac disease,
4

but experience symptoms while eating gluten, are diagnosed as gluten

sensitive. These symptoms include: foggy mind, depression, ADHD-

5-Day Meal Suggestions

like behavior, abdominal pain, bloating, diarrhea, constipation,

5

headaches, bone or joint pain, and chronic fatigue. Those who present
symptoms of gluten sensitivity should consider a gluten-free diet. A
gluten-free diet will greatly improve the symptoms experienced by an
individual who is gluten sensitive.

What to Avoid
Grains

Grains

o Wheat

o Soy

o Durum

o Rice

o Rye

o Quinoa

o Barley

o Corn

o Bulgur

o Buckwheat

o Semolina

o Tapioca

o Oats
Beverages

What to Eat

Fruits
Vegetables

o Beer

Meat & poultry

o Ale

Fish & seafood

o Lagers

Dairy

o Malt beverages

Beans, legumes & nuts

o Malt vinegars

Juices, sports drinks & wine

How to Read a
Food Label
Gluten is found in many foods, especially processed
foods, so it is important that you are able to read
and understand a food label when shopping for
gluten-free foods. Most food products today may say
gluten-free on the packaging, but others may not.
Regardless if the packaging says gluten-free or not,

Tips:
Nutrition Facts Panel
This part of the food label
breaks down the
macronutrients in a
particular food item.
Information regarding gluten
content will not be found
here.

Ingredient Statement

be sure to always check the label!

It is rare for a food label to list gluten on the
ingredient list. Therefore, it is important to know which
grains gluten is found in. The four main grains that are
most commonly found in foods are Wheat, Barely, Rye,
and Oats (WBRO). Looking at a food label, be sure to read
the ingredient statement first. Here you will be able to
determine if a food item contains gluten or not. The
allergen statement is another useful guide to determine if

This part of the food label

lists the ingredients found in
a food item. It is important to
check for foods containing
Wheat, Barley, Rye and Oats
(WBRO).

there is gluten in a food.

Allergen Statement

item. If youre in doubt that a food product contains

This part of the food label

highlights any allergens
found in the food product.
When Wheat, Barley, Rye
and Oats (WBRO) are listed,
it means that there is gluten
in the product.

gluten or not, dont hesitate to the call the manufacturer

It is common that product manufacturers change

the ingredients in their products, so it is important that
you always check the food label before purchasing a food

to double check. Dont purchase a food product that youre

in doubt about.

Gluten-Free Recipes
Gluten-Free Banana Bread
Ingredients:
2 cups gluten free flour
4-5 very ripe bananas mashed
cup sugar
cup butter, softened
2 eggs
2 tablespoons milk
teaspoon vanilla
1 teaspoon baking powder
1 teaspoon baking soda
teaspoon salt
- 1 cup chocolate chips
Instructions:

Garlic Shrimp and Quinoa

For the quinoa:

tablespoon extra virgin olive oil

onion, finely chopped
1 clove garlic, minced
teaspoon chili powder
190 grams (1 cup) uncooked quinoa
salt and pepper
500 ml (2 cups) vegetable broth
2 tablespoons fresh parsley, finely chopped

For the shrimp:

tablespoon extra virgin olive oil

225 grams (1/2 lb) raw shrimp, tail-on
1 clove garlic, finely chopped
teaspoon chili powder
salt and pepper

You will also need:

1. Preheat oven to 350 degrees F. Lightly

grease a 9x5 inch loaf pan, set aside.

2. In a large bowl, combine flour, baking

soda, baking powder, and salt, set aside.
In a separate bowl, cream together butter
and sugar. Stir in eggs, milk, vanilla, and
mashed bananas until well blended. Stir
banana mixture and chocolate chips into
flour mixture; stir just to moisten. Pour
batter into prepared loaf pan.
3. Bake in preheated oven for 50 to 55
minutes, until a toothpick inserted into
center of the loaf comes out clean. Let
bread cool for a couple minutes, then turn
out onto a wire rack. Slice and serve
warm!

fresh parsley, finely chopped

the juice of half lemon

Instructions:
1. In a fine-meshed strainer, rinse the quinoa
under cold running water.
2. Heat the olive oil in a large pot over medium
heat. Add the onion, garlic and cook, stirring
occasionally, until the onion softens slightly.
3. Add the quinoa and teaspoon of chili
powder. Sprinkle with salt and pepper. Sautee
for 1 minute then add the broth.
4. Bring to a boil uncovered. When it starts to
boil, reduce the heat to the lowest setting,
cover and simmer for 20 minutes or until the
water is absorbed and the quinoa is cooked
and tender. Remove from heat, add the parsley
and mix well.
5. Heat tablespoon of olive oil in a large
skillet over medium high heat. When the pan
is hot, add the shrimp and sprinkle with
teaspoon of chili powder. Season with salt and
pepper and sautee until no longer translucent.
6. Add the garlic and cook until is very fragrant.
7. Mix the quinoa and shrimp together, drizzle
with lemon juice and sprinkle with fresh
chopped parsley.

5-Day Meal Suggestions

Meal Suggestions
Breakfast

Spinach &
broccoli
omelet

Fruit
smoothie

Greek yogurt Gluten-free

& glutenapple
free granola muffins

Banana
pancakes

Lunch

Portobello
fajitas

Strawberry
spinach
salad

Sweet potato
black bean
burger

Cauliflower
crust pizza

Dinner

Lemon
chicken &
potatoes

Spaghetti
squash with
spinach &
mushrooms

Quinoa
avocado
spinach
salad
Creamy
broccoli and
chicken with
gluten-free
pasta

Rice noodle
stir fry

Lemon garlic
herb baked
salmon