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Chances are that you associate the term ‘malnutrition’ with the plight of under nourished children in impoverished nations or ones that are reeling under war. But hidden away in your own body, unbeknownst to you, celiac disease may be causing malnutrition. You heard that right.

You may well be malnourished despite having access to the most nutritious of foods.

The immediate effect will be a difficulty in digesting foods. In due time however, this will start to weaken your immunity making you more prone to infections. Your endocrine system is affected. Your hormonal production will start to fluctuate.

In men, one of the most debilitating effects of celiac linked malnutrition is the drop in testosterone levels which can lead to low libido, reduced muscle tone, sagging skin and low energy.

It is a domino effect that starts to spread to almost every major biological process in the body. And it is a tad surprising for the person experiencing these symptoms.

Most people who are diagnosed with celiac related malnutrition are unable to reconcile the situation. It sounds contradictory.

How can one be malnourished despite eating all that you want to?’

That’s the first reaction. But if you read into the details, it all starts to fall into place. To be able to understand how celiac disease can cause malnutrition, you must first understand what causes celiac disease.

What is celiac disease?

Celiac disease is an autoimmune condition that is triggered by gluten. The body mistakes the gluten protein to be a foreign invader and starts to attack it, damaging the villi in the small intestine. As the condition remains undiagnosed, you continue to consume gluten in many forms unaware of the damage that it is doing to your body.

Eventually, it will damage the villi to such an extent that it becomes flat and is unable to absorb any nutrients from the food you consume.

This is where the connection of celiac to malnutrition begins.

Despite consuming the most nutrient dense foods, celiac patients are only able to absorb a fraction of it, or none of it at all.  Some of the nutritional deficiencies can trigger a whole range of unpleasant symptoms.

Nutritional deficiencies associated with Celiac

Untreated celiac patients are often found to be deficient in Zinc, Magnesium, Iron, Folate, Carnitine, Calcium, Fatty acids and Vitamins B6, B12 D, K, E, C.

Apart from the effect on hormonal production, this can also lead to several other problems.

Zinc: One of the first signs of Zinc deficiency is a weakened immune system. Other than this, there’s diarrhea, hair loss, loss of appetite and weakened cognitive functioning. Zinc deficiency is also one of the main reasons of low testosterone in men.

Folate: Folate is a B Vitamin that is absorbed by the villi in the small intestine, like a lot of other B vitamins. Once again, a weakened immune system is often the first sign of Folate deficiency.  But it is to limited to that. Lethargy, feeling low on energy, sudden unexplained mood swings, pale skin, anemia and premature thinning and graying of hair are some of the symptoms of folate deficiency.

Iron: Unexplained anemia is considered as a red flag for celiac by physicians these days. That’s because most people with untreated celiac are anemic and found to be deficient in RBC. This leads to the lack of oxygen to many parts of the body and the person often feels fatigued and may even experience frequent palpitations.

Vitamin D and Magnesium: Vitamin D deficiency in celiac patients is an extremely serious condition that can lessen bone mass and even lead to the early onset of osteoporosis or brittle bone disease. Unlike typical Vitamin D deficiency which can be countered with supplementation, Celiac prevents the body from absorbing the Vitamin rendering supplementation ineffective.

Calcium: Along with Vitamin D and magnesium, Calcium is the most important mineral that is responsible for developing strong bones. Deficiency leads to osteoporosis, weak and brittle hair, nails and unexplained seizures.

Carnitine: Carnitine is a vital amino acid which cannot be metabolized by Celiac patients. The symptoms include muscle necrosis, hypoglycemia, fatigue, muscle aches and cardiomyopathy.

Fatty Acids: Fats are often excreted in the stool of celiac patients as it cannot be absorbed by the small intestine. The result is that good fatty acids like Omega-3 and Omega-6 are not absorbed by the body. As is the case with other deficiencies, even supplementation does not help because the small intestine is not absorbing it. Some symptoms are fatigue, poor memory and sudden mood swings. Other than this, it can also lead to pale skin and premature thinning of hair.

Switching to a gluten-free diet

Despite sounding ominous, the obvious cure to all these deficiencies is to switch to a complete gluten-free diet. Within just months of going gluten-free, the levels of all these nutrients are known to return to their normal levels in the body.

Some physicians may also recommend supplementation to speed up recovery. But this method is only chosen in extremely rare conditions. In most cases, the villi returns to normal in a few months of going gluten-free and most of the deficiencies are cured automatically.

If you are continuing to experience symptoms of deficiencies despite stopping your gluten intake, then your physician may choose to conduct tests to check for specific deficiencies.

The post Malnutrition In People With Celiac Disease appeared first on Gluten Insight.

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Gluten sensitivity or Celiac Disease has a whole range of symptoms that can manifest in more ways than what you can imagine. That’s one of the reasons why the condition remains undetected for years in some people. Not everyone would be aware that the tingling sensation that they have been feeling in both arms and legs is linked to that pint of beer they have been enjoying every day.

That’s called neuropathy by the way, another strange symptom of Celiac disease.

One of the more commonly seen but extremely debilitating conditions is called Dermatitis Herpetiformis. The symptoms of this condition are as excruciating as pronouncing the name can be.

Dermatitis Herpetiformis is a form of Celiac that can cause extremely painful and itchy blisters on some parts of the body. Before we venture into how difficult the condition can be, let us give you the good news. (If you consider it good that is)

The extent of damage to the small intestines of people suffering from Dermatitis Herpetiformis is lesser than what usually occurs. In other words, instead of attacking the gluten protein in the small intestines, the immune system redirects the attack to the dermal layer or the skin.

What is Dermatitis Herpetiformis?

Typically, in Celiac, ingesting gluten in any form triggers an autoimmune response from the body that results in the formation of lgA antibodies. These antibodies mistake the gluten protein to be an external threat and start to attack it in the small intestines, damaging the villi (finger-like structures), which are responsible for the absorption of nutrients from our food.

The result is a horde of symptoms and conditions that are highlighted by the inability of the body to absorb nutrients.

In Dermatitis Herpetiformis however, rather than attacking the gluten protein in the small intestine, the lgA antibodies get deposited under the upper layer of the skin resulting in a group of red blisters that can be extremely itchy.

While the blisters are normally seen on areas like the knees, the back of the elbows and near the buttocks, newer cases have been detected off-late, in which the blisters have been seen even on the face and the scalp.

Dermatitis Herpetiformis can begin as early as 15 years but can occur at any age. It is more commonly seen in men than in women.

What are the symptoms of Dermatitis Herpetiformis?

Dermatitis Herpetiformis was first linked to Celiac in 1967, by using a gluten-free diet to stop the eruption of blisters on the body.

Until then, it was largely believed to be a chronic skin condition that can cause severely painful blisters.

The symptoms, well, one celiac sufferer puts it down in his own words like this.

‘It feels like rolling in stinging nettles naked with a severe sunburn, then wrapping yourself in a wool blanket filled with ants and fleas’

That would be the best way to describe how people with the condition feel when the blisters break out.

A lot of people mistake the blisters to be eczema because it is very similar in appearance. There are red bumps which are extremely itchy and usually have a uniform shape and size all over the body. Instead of blisters, some people experience a breakout that is characterized by scratch marks.

The only way to confirm if you have Dermatitis Herpetiformis is to undergo a small skin test.

How to diagnose Dermatitis Herpetiformis

To confirm that the symptoms are in fact Dermatitis Herpetiformis, doctors recommend a skin biopsy, in which, a small sized part of the skin (less than 4 mm in diameter) is removed from an area that is not affected by the blisters. This skin is then tested for the presence of IgA antibodies. The test is not painful and can be completed within minutes.

If antibodies are detected in the skin, then doctors may also recommend a biopsy of the small intestine and a blood test to confirm their diagnosis.

What is the treatment method?

Dermatitis Herpetiformis was first detected in 1884. It was linked to Celiac disease much later in 1964. Until then, the condition was purely treated with medication. Dapsone, an antibiotic drug that belongs to the category of Sulfones, has been effective in healing the blisters. It does not, however cure the condition. Also, the blisters recur when the drugs are discontinued. To control the condition with drugs, one would have to continue using the drugs for life which can be extremely hazardous and cause side effects.

Almost 25% of people have an adverse reaction when they use Dapsone. So, it is neither the safest nor the gentlest of medications that you can use.

The only way to completely stop the blisters from erupting is to follow a strict gluten free diet. To prevent outbreaks of the condition in future and prevent other health complications from happening, one must continue to adhere to a gluten free diet for life. This also prevents the need for using drugs to control the blisters.

However, it has been noted that it may take up to 6 months for a gluten-free diet to take effect in helping reduce the blisters. In some cases, patients have had to continue using the drugs for up to 2 years after switching to a gluten free diet.

The condition is one of the most stubborn ones to treat. Patience and persistence with constant monitoring is the only way to completely cure it.

Other possible complications

While Dermatitis Herpetiformis is not an autoimmune condition in itself, the incidence of an autoimmune disorder in DH patients is considerably higher. For this reason, it is possible that other conditions like diabetes and thyroid disease may develop, making it crucial to screen for these conditions on an annual basis.

Other than this, there are certain mild autoimmune conditions which may also develop in patients suffering from DH.

In extremely rare cases, Lymphoma, which is a type of cancer has been noted in DH.

The risk of autoimmune conditions developing can be considerably reduced with a strict gluten-free diet.

The post Dermatitis Herpetiformis Overview appeared first on Gluten Insight.

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Not sure what to eat on a gluten-free diet? Here is a detailed food list guide that’s safe to follow. 
Below you will find a brief overview of the gluten-free foods that you can eat, scroll down to see each section.

Being on a diet isn’t easy, especially when going on a gluten-free diet, which can be confusing and daunting, which is why we’ve put together this list of gluten-free foods to help people out there who are confused about what to eat, and to make the best decisions possible when shopping while on the diet.

We tried to keep everything simple and as comprehensive as possible, but please, if we have forgotten anything on this list, let us know by shooting us an email over at our contact page.

We hope you find our gluten-free foods section informative.


Whether it’s from freshwater or saltwater, seafood is nutrient-rich with good sources of vitamins and minerals, rich in healthy omega-3 fatty acids, low in fat, cholesterol and high in protein.

Nature provides us with everything we need, especially sources that are grown organically and in this case, the sea. We can’t mention this enough, avoid all seafood that is cultivated in farms and fed food that contains wheat.

Seafood, fish specifically; is an excellent source of omega-3 fatty acids, it’s a type of polyunsaturated fat that’s essential since we can’t produce it. It plays various important roles in our bodies just like most vitamins and minerals, so it’s something that you don’t want to cut back on. Some reasons why you shouldn’t cut back on omega-3 are because:

  • It helps to lower elevated triglyceride levels, which can cause heart disease if its levels are too high.
    It can also curb your joint pain and stiffness as it boosts anti-inflammatory drugs.
    Studies show that omega-3 can help to reduce symptoms of ADHD and improved mental health.
    Research shows that foods with higher levels of omega-3 promote lower levels of depression.

There are various other health benefits from eating seafood, aside from those already mentioned above like having lower fat but healthy fats, being a good source of vitamins, minerals, and protein.

Your best choice when it comes to seafood is to choose anything preferably caught fresh and from the wild such as:

Seafood Sources  Calories Total Fat (g) Carbs (g) Protein (g)
Salmon 208 13 0  20
Trout (3 oz.) 177 11 0 17
Haddock (3 oz.) 77 0.5 0 17
Shrimp (100 grams) 99 0.3 0.2 24
Catfish (3 oz.) 194 11 7 15
Halibut (3 oz.) 158 12 0 12
Mackerel (100 grams) 305 25 0 19
Mahi-mahi (100 grams) 85 0.7 0 18.5
Snapper (3 oz.) 85 1.1 0 17.4
Tuna (3 oz.) 157 5 0 25
Cod (3 oz.) 70 0.6 0 15
Flounder (3 oz.) 60 1.6 0 11
Sole (3 oz.) 77  0 1 16
Bass (3 oz.)  105 2.2 0 20
Turbot (3 oz.)  104 3.2 0 17
Walleye (3 oz.) 79 1 0 16
Flatfish (3 oz.) 77 1 0 16
Grouper (3 oz.) 78 0.9 0 16.5
Anchovy (3 oz.) 111 4.1 0 17.3
Herring (3 oz.) 134 7.7 0 15.3

As important as it is to eat fatty seafood, it may also have higher levels of toxins, mercury, and PCBs, that’s why we suggest you avoid all sources that are farm-raised.

Meat and Poultry

As far as meat and poultry go, there aren’t a lot of limitations.

You can eat the foods mentioned below that does not contain a sauce or marinade that contains gluten, try to choose free-range and grass fed.

One of the reasons we suggest grass-fed is because of a debate in the gluten-free community that grain-fed animal meat isn’t considered gluten-free.

Scientifically speaking, any gluten protein eaten by grain-fed animals would be broken down into individual amino acids which are the basic building blocks of protein, any resulting meat or poultry would be gluten-free, considering no seasonings, marinades or sauces have been added.

The primary reason why we suggest grass-fed is for its obvious health benefits such as less overall fat, higher levels of antioxidants, omega-3 fatty acids and conjugated linoleic acid (CLA) which is known to reduce risks of diseases like heart disease, cancer, and various other benefits.

Free-range animals produce eggs with two times more omega-3 fatty acids, three times more vitamin E and six times more vitamin D, less saturated fat and cholesterol, and seven to nine times higher levels of beta-carotene.

Meat/Poultry Sources   Calories Total Fat (g) Carbs (g) Protein (g)
Chicken (breast) (100g) 165 3.6 0 31
Turkey (100g) 104 1.7 4.2 17.1
Duck (100g) 337 28 0 19
Quail (100g) 227 14 0 25
Goose (100g) 238 12.7 0 29
Deer (100g) 120 2.4 0 23
Moose (100g) 103 1.5 0 22
Beef (100g) 250 15 0 26
Veal (100g) 172 8 0 24
Goat (100g) 143 3 0 27
Lamb (100g) 283 20 0 25
Eggs (pastured/omega-3 enriched eggs) (100g) 143 10 0.8 12

From our research and reports from thousands of users, people that eat grass-fed poultry or meat feel better on a gluten-free diet, especially those with celiac disease.

Vegetables and Legumes

On a gluten-free diet, try to go after vegetables and legumes that are fresh, and opt for organic as there are fewer pesticide residues, but it is entirely optional since studies show that both non-organic and organic vegetables contain the same nutritional values.

Vegetables and legumes are an important part of a healthy diet; they’re low in calories, a great source of minerals and vitamins like folate, vitamin c, magnesium, fiber and they have many phytochemicals.

There’s a lot of different types of vegetables grown all throughout the world; the choices are almost limitless as they come from various parts of the plant such as the seeds, stems, roots, leaves, tubers, and the flowers.

Legumes, on the other hand, are the seeds of the plants that are eaten in their immature and mature form like beans, chickpeas, lentils.

The great thing about legumes and vegetables is that they’re versatile when it comes to what you can do with them, you can eat them raw, sliced, fried, boiled, grated, baked, mixed with spices and herbs.

Below are some options for you to include in your cooking arsenal, although there are many other vegetables and legumes that you can add, whether frozen or canned will depend on your choice.

Vegetables Legumes
Celery Alfalfa
Microgreens Winged bean
Watercress Lima bean
Onions Clover
Leeks Beans
Kohlrabi Peas
Scallion (Green onions) Lentil
Beets (Beetroot) Green Beans
Cauliflower Soybeans
Broccoli Pinto Beans
Asparagus Garbanzo Beans
Cucumber Lespedeza
Cabbage Licorice
Brussels sprouts Peanuts
Artichokes Chickpeas
Okra Fava beans
Swiss Chard Field Pea
Asparagus Frijole Negro
Spinach Mexican Black Bean
Kale Mung Bean
Brussels sprouts Pinto Bean
Collard Greens Red Bean
Bok Choy

Do eat your vegetables, most are associated with reducing risks of various diseases like coronary heart disease. It even reduces risks of stroke and even weight gain.

Grains, nuts and seeds

The goal here is to go after plain nuts, seeds, and especially grains, not roasted or flavored. Do not buy from bulk bins due to the high possibility of cross-contamination from other food sources that contains gluten such as seasonings which are usually how most people eat them.

Nuts, seeds, and grains all contain nutrients that help boost our health, they’re packed with powerful vitamins, minerals such as zinc, magnesium, and phosphorus (that helps in bone development and immunity), healthy mono and polyunsaturated fats (that are essential in both reducing inflammation but also in maintaining the structure of the cells), and proteins.

The few benefits mentioned above aren’t the only ones, all of them contain higher amounts of vitamins and various ranges of it, various other minerals, they’re high energy foods, it lowers bad cholesterol levels, and it protects artery walls from damage.

If you want to get the most benefits from nuts and seeds, including more nutrients from them you should learn how to sprout them.

Check the labels to identify if the grains is, in fact, gluten-free as there have been researches proving that many naturally gluten-free grains can quite often contain gluten due to cross-contact with other grains, either through harvesting or processing. If you’re unsure whether or not they are gluten-free, call the company or ask the seller to verify.

Grains Nuts Seeds
Quinoa Brazil Nuts Chia seeds
Amaranth Chestnuts Flax Seeds
Buckwheat (It’s gluten-free) Macadamia Nuts Hemp Seeds
Corn Hazelnuts Pumpkin Seeds
Millet Pine Nuts Sesame Seeds
Oats Walnuts Sunflower Seeds
Rice (Brown or white)

Note: be extra careful with oats, they are frequently contaminated with wheat, especially due to cross-contact during processing.

Bread and Flour

When it comes to baking your own bread, you really need to know your way around the kitchen, in case you don’t, you can always find instructions at our gluten-free recipes section.

Bread are all out of options unless they’re specifically gluten-free made, whether you bought it or made it yourself.

Wheat flour is used mostly used for bread making, but also from rye, barley, and other gluten-containing grains. It’s hard to find gluten-free bread at your local market; you’re better off baking it yourself or buying it online.

For flour, you can ground it yourself from all the gluten-free grains, nuts, and even seeds or you can buy online just as you would the bread or the mix. You can refer to the section above to see the list of gluten-free grains, seeds, and nuts that you can use to grind it into flour yourself.

There is gluten-free bread mix to buy online as well to make your life easier.

Below are the safe gluten-free bread and flour list that you can get yourself without worries if you’re planning to buy it.

Flours Bread/Bread Mix
Bob’s Red Mill Quinoa Flour New Grains White Sandwich Bread
Bob’s Red Mill Arrowroot Flour New Grains Cinnamon Raisin Bread
Bob’s Red Mill Amaranth Flour Pamela’s Products Gluten Free Bread Mix
Bob’s Red Mill Whole Grain Brown Rice Flour
Bob’s Red Mill Organic Buckwheat Flour
Gerbs Chia Seed Powder

We choose Bob’s Red Mill since they’re well known, but keep in mind that there are many other suppliers out there that are just as good and trustworthy.


All plain fruits are naturally gluten-free, so you can chow down your favorite fruits without worries.

Opt for fresh fruits, and avoid canned or fruits in containers as they’re subjected to gluten contamination from other food sources, especially from markets that cut them up in the deli section.

However, If you buy canned fruits as they’re easier specially for storage, make sure to only purchase from suppliers that are safe.

Eating fruits provides us with nutrients that are vital for the maintenance of our bodies and overall health, and fruits are one of the best and healthiest options to acquire those nutrients.

Some of those essential nutrients that we often end up under consuming which can lead to deficiencies include vitamin C, folic acid, dietary fiber, and even potassium. Most fruits are also naturally low in calories, sodium, and fat.

If you eat fruits as an overall part of your diet, then you reduce risks of heart disease, stroke, heart attack and kidney stones. It can also protect you against cancer, type 2 diabetes, obesity, and go as far as lowering blood pressure as well.

Fruits even fo as far as fighting skin disorders, and promotes hair growth too.

We can’t get too detailed with these facts, but you clearly see the importance of eating fruits to experience general health benefits, so be sure to get an ample amount of nutrients, even If you have a busy lifestyle, avoid processed foods as they harm the body and won’t fully provide you with the essential nutrients that fruits offer.

Bananas Apples Oranges
Grapefruit Pears Peaches
Nectarines Plums Pomegranates
Pineapple Cantaloupe Cherries
Apricot Watermelon Honeydew
Kiwi Lemon Lime
Lychee Mango Tangerine
Coconut Figs Dates
Olives Passion fruit Persimmon
Berries Papaya Grapes

Note: It’s always suggested to avoid eating fruits with meals as it can cause severe acidity and digestive issues, be sure to eat them before or after your meals with an hour of separation.

Avoid keeping fruits in extremely cold or hot places as it reduces their shelf life, room temperature and dry is perfect.

Dairy Products

Milk whether whole, lactose-free or low-fat and general dairy products such as cheese and yogurt are naturally gluten-free, the issues come when they have gluten-containing ingredients, so it’s imperative to read the labels when it comes to dairy and gluten.

Try to go for organic dairy products. 

When it comes to cheese products, in most cases they’re gluten-free, but you must be extra careful with the ones that contain certain preservatives (processed cheese), and ingredients like spices that may have gluten, you will have to read the labels.

Interesting fact, about 75% of the world’s population can’t properly digest lactose, in other words, the body is unable to break down lactose when we’re adults, just like gluten intolerance, there’s lactose intolerance, and a good percentage of people with celiac have it as well.

Most people consume dairy for the taste, and nowadays it’s difficult to avoid it, but aside from the taste, another reason is that it’s very nutritious providing proper amounts of calcium, vitamin D, vitamin B12, Potassium, Riboflavin, Phosphorus and a range of other vitamins.

There is clinical research showing that high levels of Gliadin, a protein component from Gluten passes through to a mother’s breast-milk. If your baby has a gluten intolerance, then it can cause some problems. [1][2]

Here we have a list of gluten-free milk that you can enjoy without worries about it containing gluten.

Milk Products
Unflavored Plain Milk
Silk Vanilla Soymilk
Silk Almond Milk
Almond Breeze Almond Milk
Pacific Natural Foods Soy Milk
Soy Dream
Almond Dream Almond Milk

In case you’re choosing your local market, try to pick quality dairy that’s grass-fed and pasture-raised, and avoid low-fat dairy as they are usually loaded with sugar.

Drinks and Beverages

Many beverages are gluten-free, such as sports drinks, sodas, and juices from fruits.

As far as fruit juices, as long as they’re made from 100% fruit then it should be safe. The problem begins with “juice drinks”, which normally contains many added ingredients (which can contain gluten) and just a small percentage of the actual fruit juice.

Bad news for beer drinkers on a gluten-free diet. Just about all beers are off limits as they’re made with barley, hops, and ingredients that aren’t gluten-free.

Beer that has been processed to remove gluten from barley are not gluten-free, there has been a huge problem when it comes to this matter. Some beer companies state that they’re able to produce beers that contain less than 6 ppm.

When it comes to alcoholic beverages, you can enjoy all distilled alcohol as the gluten is removed during the distillation process. Just be careful of added ingredients after distillation, as it will no longer be gluten-free.

All the sodas listed below are considered to be gluten-free up to 20ppm.

Bottled Juices Sodas (Read below) Sports/Energy Alcohol Tea
Fruit Juices Barq’s root beer Powerade Rum Green Tea
SoBe Pepsi Gatorade Vodka Unsweetened Iced..
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This noodle salad is marinated in Vietnamese dressing making it light, low in calories and low in fat. There are many ways you can serve this salad, such as a starter, small bite or as a side with chicken or fish.

This salad is especially refreshing in hot summer months.

One of the greatest things about this salad is that it’s super clean, and versatile that can be eaten hot, cold, with soups and whatever comes to your mind, it even fits almost all dietary needs such as dairy free, low sugar, vegan and more.

Gluten-Free Vietnamese Rice Noodle Salad
  • Yields 6 Servings
  • 15 minutes Prep time
  • 10 minutes Total time


  • 3 oz. Uncooked Gluten-Free Maifun Noodles
  • 1 English cucumber, cut with a spiral slicer or cut into thin strips
  • 2 medium Carrots, cut with a spiral slicer or cut into thin strips
  • 1 Red bell pepper, thinly sliced
  • ½ cup Snow peas, thinly sliced
  • 2 tbsp. Fresh mint leaves thinly sliced plus some for garnish
  • 2 tbsp. Black sesame seeds
  • Hot chili peppers for garnish (optional)
  • The Dressing:
  • ¼ cup Fresh lime juice
  • 2 tbsp. Pure maple syrup
  • 2 tbsp. Fish sauce
  • 2 tsp. Sesame oil
  • 2 Garlic cloves, minced
  • Hot chili pepper flakes to taste (optional)


  1. Place noodles in a shallow dish with cold water. Rest for ten minutes, and then drain and rinse the noodles
  2. While the noodles are softening, prepare your dressing by mixing the ingredients. Set aside
  3. Place noodles, dressing and vegetables in a large bowl and gently toss until all ingredients are well coated with the dressing. Cover and refrigerate for two hours or overnight
  4. Toss just before serving, sprinkle with sesame seeds and garnish with fresh mint.

The post Gluten Free Vietnamese Rice Noodle Salad appeared first on Gluten Insight.

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Before transitioning to a gluten free diet, we used to love bagels. And we do mean love them. There’s nothing quite like stopping by a bagel shop on a busy morning and walking away with a brown bag of toasty warm bagel topped with a healthy slathering of cream cheese.

While those trips to the bagel shop have had to come to an unfortunate end, my love for bagels remains. Except now the only bagels I eat are the one made from scratch. Considering how deliciously satisfying these are, the process is really quite simple and just as tasty.

If you’ve never attempted to make your own gluten free bagels at home, don’t be intimidated. The process takes less than an hour and a half from start to finish – most of that time is spent allowing the dough to rise and bake.

Enjoy these within a couple of days and freeze the extras for later up to three months to enjoy when the cravings strike.

Gluten Free Bagels
  • Yields 6 Servings
  • 45 minutes Prep time
  • 40 minutes Total time



  1. Adjust oven rack to middle position and heat oven to 200°F. Once the oven reaches 200°F, turn it off. This will make for a warm environment for the dough to proof in. Line a large baking sheet with parchment paper and set aside for later.
  2. In a medium sized mixing bowl dissolve the sugar in the warm water. Mix in the yeast and let sit until bubbly, about 5 minutes. Whisk in the melted butter.
  3. In a large mixing bowl whisk together the oat flour, all purpose flour, xanthan gum, salt, and baking soda until fully combined. Slowly pour the yeast mixture into the dry ingredients. Use a wooden spoon to mix. Scrape down the sides of the bowl as needed and keep mixing until the dough has come together. It should be slightly stiff at this point.
  4. Divide dough into 6 equal pieces. Working one at a time roll the dough into a 9-inch-long rope. Form a circle by bringing the ends together, overlapping the ends by 1 inch. Gently pinch ends of dough together to seal and then transfer to the prepared baking sheet. Repeat this on the remaining dough.
  5. Place the baking sheet into the warmed oven, and let rise for 15 minutes. Remove sheet from oven and let sit on counter for about 15 minutes or until the dough has risen by 50 percent
  6. Heat oven to 425°F. In a large pot, add the 4 quarts water and baking soda and bring to a boil.
  7. Working one at a time, carefully drop the bagels in boiling water and boil for 10 seconds. Flip the bagels over in the water and boil another 10 seconds. Use a slotted spoon to remove the bagels from the water and place them back on the baking sheet.
  8. Place the baking sheet with the bagels in oven and bake for 15 minutes. Reduce oven temperature to 350°F, rotate sheet and continue baking for about 15 minutes until the tops are golden.
  9. Remove the bagels from oven and transfer to a wire rack and let cool for at least 10 minutes before serving.


If you don’t have any oat flour on hand you can make your own in the blender or food process. Just add rolled or old fashioned oats and blend until you get a powder like consistency. It should take no more than 60 seconds in a blender - less time if you’re using a food processor or high powered blender.

Store in a ziplock bag and freeze up to three months.


The post Plain Gluten-Free Bagels appeared first on Gluten Insight.

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Italians first invented biscotti in the region of Tuscany.

The “biscotti” meaning cookie or biscuit is baked twice to develop their signature crisp texture. To make this biscotti recipe healthier, we have done them with buckwheat flour.

Buckwheat is not a grain, it is a fruit seed with many astonishing health benefits, some of which are heart health by lowering cholesterol and blood pressure, high in antioxidants, rich in fiber, highly digestible protein, and buckwheat is also naturally gluten free.

Next time you are having a coffee break or craving a snack, have scrumptious crispy biscotti.

Chocolate Almond Buckwheat Biscotti
  • Yields 36 Servings
  • 15 minutes Prep time
  • 1 hour, 10 minutes Total time


  • ¾ cup Buckwheat flour
  • 1/3 cup Cornstarch
  • 1 cup Blanched almond flour
  • ½ cup Pure cocoa
  • 2 tsp. Instant espresso powder
  • 2 tsp. Baking powder
  • ¼ tsp. Sea salt
  • 2 oz. Unsalted butter, room temperature
  • 2/3 cup Coconut sugar
  • 2 large Eggs, room temperature
  • 1 tsp. Pure vanilla extract
  • 1 cup Roughly chopped almonds


  1. Preheat oven to 300 F and line a baking sheet with parchment paper
  2. Combine buckwheat flour, cornstarch, almond flour, cocoa, espresso, baking powder and salt
  3. In a separate bowl, using an electric mixer cream the butter and sugar until smooth, add the eggs and beat until well blended
  4. Add the dry ingredients and beat at low speed until combined. Stir in almonds until mixed evenly through the dough
  5. Divided the dough and shape two logs, approximately 3 inches wide by 1 inch high
  6. Place on a prepared baking sheet 3 inches apart and bake 40 - 45 minutes, until firm
  7. Cool for 30 minutes and then carefully cut into ½-inch slices
  8. Place the slices back on the baking sheet and bake for 30 more minutes. Cool

The post Chocolate Almond Buckwheat Biscotti appeared first on Gluten Insight.

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Are you a cupcake person? We’re very much a cupcake person. Cupcakes seem to be one of those polarizing treats that divides the best of us. While some of us can’t get enough and jump for joy at the thought of cupcake ATM’s (yes those exist), the rest roll their eyes in favor of other sweets.

Whichever side you fall on we’ve got a cupcake recipe you’ll love.

There was once a time when ‘gluten free’ was synonymous with ‘dry’ and  ‘crumbly’ (not crumbly in the good way). Thankfully as time goes on and gluten free diets become more prevalent we’ve come a long way as far as baked goods go. Gone are the days of sad, dense, and grainy cupcakes that suck all the moisture right out of your mouth. Making soft and moist gluten free cupcakes are not only achievable, but easy too.

If you’ve ever been intimidated by the thought of gluten free baking then this recipe is made for you. There are no fancy tricks or ingredients needed – just your basic flour, sugar, butter, and eggs etc. The only equipment you need are your mixing bowls and an electric mixer – any stand or hand-held mixer will do. In no time you’ll be away in cupcake heaven.

These aren’t just really great gluten free cupcakes – they are really great cupcakes plain and simple.

Vanilla Cupcakes with Chocolate Buttercream Frosting
  • Yields 8 Servings
  • 15 minutes Prep time
  • 25 minutes Total time



  1. Preheat the the oven to 375°F. Grease or line a 12-cup muffin tins.
  2. Mix together the dry ingredients. Combine the flour, xanthan gum, baking powder, baking soda, and salt. Set aside.
  3. In large mixing bowl cream together the butter and sugar until they are creamy and fluffy (about 3 minutes). Scrape down the sides of the bowl with a rubber spatula as needed.
  4. In another medium sized bowl combine the the wet ingredients. Whisk together the eggs, egg yolk, and vanilla extract.
  5. With the mixer running, add the egg mixture a little bit at a time to the creamed butter and sugar. When the entire mixture is fully incorporated into the butter and sugar mixture, begin adding the dry ingredients to the bowl little bits at a time. In between adding the flour add the milk. When that is incorporated, repeat this process until everything is fully mixed together.
  6. Carefully spoon the cake batter into the prepared muffin tins to fill each one 2/3 of the way. Put the cupcake tin in the oven and bake for 20-25 minutes or until until the cupcakes are lightly golden on the and a toothpick inserted into the cupcakes comes out clean. Run a butter knife around the edges of the cupcakes to ease their release, then turn them onto a cooling rack.
  7. Once the cupcakes are completely cooled frost and enjoy as desired.
  8. Frosting Instructions:
  9. Add cocoa to a large bowl and whisk through to remove any lumps.
  10. Cream together the butter and cocoa powder until combined.
  11. Add the powdered sugar and milk to cocoa mixture by adding 1/2 cup of sugar followed by about a tablespoon of milk. After each addition has been combined, turn mixer onto a high speed for about a minute. Repeat until all sugar and milk have been added.
  12. Add vanilla extract.
  13. If frosting appears too dry, add more milk, a teaspoon at a time until it reaches the right consistency. If it’s to wet, add more confectioner’s sugar, a tablespoon at a time until it reaches the right consistency.

The post Vanilla Cupcakes with Chocolate Buttercream Frosting appeared first on Gluten Insight.

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What could be better than a freshly baked healthy apple pie muffin. Wonderfully moist and flavored with cinnamon, these muffins are a winner.

Apples and cinnamon is a flavor combination that brings back memories of warmth and family. This gluten free apple pie muffin recipe is diary free and is made only with healthy fats. Cinnamon is the most delicious and healthiest spice in your pantry.

It has been known to lower blood sugar levels and reduce heart disease risk factor.

Start your day with this winning combination of apples and cinnamon. The beautiful thing about this gluten free apple pie muffin recipe, it has apples throughout and a supreme melt in your mouth topping.

Gluten Free Apple Pie Muffins
  • Yields 12 Servings
  • 15 minutes Prep time
  • 30 minutes Total time



  1. Preheat oven to 350 F. Line a muffin pan with liners
  2. In a large bowl combine flour, tapioca starch, coconut sugar, baking powder, cinnamon and sea salt
  3. In a separate bowl whisk together eggs, olive oil, milk, lemon juice and vanilla
  4. Mix all the muffin ingredients including grated apples and scoop the batter into prepared muffin pan
  5. Mix the streusel ingredients until sandy and crumble over the muffins
  6. Bake for 30 -35 minutes, or until toothpick inserted in the middle of the muffin comes out clean

The post Gluten Free Apple Pie Muffins appeared first on Gluten Insight.

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If you have always struggled to control dandruff despite emptying bottles of Ketoconazole on your scalp, then maybe you have celiac disease.

If you have noticed that your hair is thinning and you attributed it to the severe dandruff, then maybe you have celiac disease.

If you are experiencing unexplained skin rashes, tongue sores, bad breath, GERD, early menopause, swollen cervix or swelling in the arms or legs, Celiac disease may be the culprit.

These symptoms are not related to each other in any form. Yet, they are all caused by Celiac disease.

Most people associate the symptoms of Celiac disease with a few minor gastrointestinal problems like flatulence and bloating. A lot of the websites that apparently inform people about living with Celiac, also corroborate the same symptoms, making it a classic case of saying something repeatedly until it becomes gospel.

The fact is that for a condition that is now known to affect 1 in every 133 Americans[1], very little is known about the symptoms of Celiac disease, which according to experts may number up to 300.

That’s right folks. 300 different symptoms and the medical community expects more to pop up in the years to come as more is known about this autoimmune condition.

While this makes Celiac sound like a catchall phrase, it also lays greater stress on the importance of fully understanding what you may be dealing with. It is better to be aware of the complete list of symptoms than live with a condition that can alter your life permanently and has the potential to turn fatal.

For those who were unaware, Celiac disease is also known as coeliac disease.

Without sounding like a medical journal, we are going to separate the symptoms of celiac disease into two categories, the common symptoms and the uncommon ones. It would be fair to include even the bizarre ones into the uncommon category rather than having a separate one for that.

Which are the common symptoms of coeliac disease?

The most common symptoms of celiac disease are the gastrointestinal ones because of the poor absorption of nutrients due to the damaged villi in the small intestine.

Let’s call this the list of Gastrointestinal Symptoms.

  • Diarrhea
  • Stomach cramps
  • Bloating
  • Constipation
  • Nausea
  • Flatulence

These are the typical ones that you can hear from a physician when you mention the word Gluten. But it is not the most exhaustive list by a long shot. There are several other symptoms that are commonly experienced by celiac patients.

Here are a few of them.

Celiac symptoms associated with the skin

  • Acne
  • Listless looking skin
  • Burning sensation in the scalp
  • Eczema
  • Brittle nails

Common symptoms of coeliac disease associated with the joints

  • Joint swelling
  • Reduced muscle recovery
  • Stiffness
  • Inflammation of the joints

Female specific symptoms

  • Painful periods
  • Heavy bleeding during periods
  • Infertility
  • Frequent miscarriages

Psychological symptoms

  • Mood swings
  • Inability to concentrate
  • Depression
  • Bouts of intense anger
  • Irritation
  • Brain fog

Deficiencies caused due to celiac disease

  • Anemia
  • Vitamin D and Vitamin B12 deficiency

Miscellaneous symptoms

  • Hair loss
  • Chronic fatigue
  • Sinusitis
  • Weight fluctuation
  • Vertigo
  • Migraines

These are the most commonly experienced symptoms of coeliac disease and in itself is quite elaborate. What’s worse is that a lot of these symptoms do not show up for years and then may suddenly appear out of nowhere. This is what is called in medical terms as a ‘Prolonged effect’. Many a time, there are no symptoms at all and yet, people have tested positive for Celiac.

If some of these symptoms sent you into a tizzy, wait till you hear some of the uncommon ones that we have to share with you, in the same sub-categories of course.

What are the uncommon symptoms of celiac disease?

Celiac can throw up some very strange symptoms that can also be associated with numerous other conditions. This makes it extremely difficult to link it to Celiac, causing the condition to go undetected for a long time. Many people have been diagnosed with celiac in their 50s despite suffering from minor and major symptoms for years.

Here are some of the uncommon symptoms which may also indicate that you may be suffering from Celiac disease.

Uncommon gastrointestinal symptoms of celiac disease

  • Acid reflux

Female specific uncommon symptoms

  • Early onset of menopause
  • Breast tenderness
  • Fluctuating hormones
  • Swelling in the bladder

Skin related symptoms

  • Hives
  • Constant skin rashes
  • Unexplained bruising
  • Skin cancer
  • Under eye bags

Psychological symptoms

  • Panic attacks
  • Suicidal thoughts
  • Disinterest in everything
  • Anxiety
  • Loss of memory
  • Early onset of dementia

Oral symptoms that are rare

  • Swelling in the gums
  • Tongue sores
  • Halitosis

Deficiencies that are caused rarely

  • Calcium deficiency

Miscellaneous uncommon celiac symptoms

  • Palpitations
  • Hemorrhoids
  • Hypoglycemia
  • Hypertension
  • Intense coughing
  • Seizures
  • Sleep disorders
  • High blood pressure
  • Infections in the bladder

It has also been noted that rheumatoid arthritis, Addison’s disease thyroid and liver diseases, which are all autoimmune syndromes occur more frequently in patients suffering from celiac.

What makes it difficult to diagnose celiac?

Due to the very nature of the condition, almost any organ or system in the body can be involved triggering a bevy of atypical symptoms.

For example, some of the symptoms are exactly identical to those of conditions like irritable bowel syndrome (IBS), intestinal infections, anemia that can also occur due to menstrual blood loss, inflammatory bowel disease and chronic fatigue syndrome.

To refer any patient for testing, the physician has to detect a pattern in the symptoms which may be completely unrelated to each other.

Celiac can cause unexplained weight loss. But it can also cause unexplained weight gain. Most people who are obese do not undergo the tests for celiac.

However, most experts opine that one of the first symptoms that draws a red flag, is anemia. It indicates that the body is not absorbing nutrients properly. Other problems like vitamin deficiencies and dental problems are also considered as warning signs of celiac, these days.

Also, the tests themselves are not considered to be foolproof. The common test that is usually prescribed for Celiac is the tTG and EMA which detect the high incidence of immunoglobulin A (IgA) antibodies in the blood. It is estimated that almost 5% of celiac patients are deficient in immunoglobulin A (IgA) antibodies which throws a false negative report.

All said and done, these blood tests and a biopsy remains the most effective ways to detect the condition. In more cases than not, these tests will be able to detect if you have celiac disease. However, it is crucial that you continue to consume gluten to ensure that the tests can analyze the response of the body’s immune system. If the blood test report is positive, then the doctor may recommend a biopsy of the small intestine to confirm the diagnosis.

The post Why Do Symptoms Of Celiac Disease Go Undetected? appeared first on Gluten Insight.

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This salad is another wonderful example of how super-healthy quinoa can be tasty and bursting with intense flavors.

Together with the typical Greek vegetables, fresh herbs and the salty punch of feta makes excellent gluten free quinoa salad. This salad is brilliant served alone or as an accompaniment to grilled meats or fish.

Quinoa is well known as a super-food, high in complete protein, fiber, B vitamins, iron and calcium, just to name a few.

Quinoa is a seed, is gluten free, easy to prepare and has a slightly nutty flavor, making it an excellent addition to this salad.

Gluten Free Quinoa Greek Salad
  • Yields 6 Servings
  • 15 minutes Prep time
  • 2 hours Total time


  • 1 ½ cups cooked Quinoa
  • 1 large Tomato, diced
  • 1 cup diced Cucumber
  • ½ cup diced Green Onions
  • 1 ½ cups cooked Garbanzo Beans (chickpeas) or 13 oz. can garbanzo beans, drain and rinse
  • ½ cup crumbled Feta Cheese
  • 1 cup pitted Kalamata Olives
  • ½ cup chopped Fresh Parsley
  • 2 tbsp. Basil Leaves
  • 2 tbsp. raw Apple Cider Vinegar
  • 1 tbsp. extra Virgin Olive Oil
  • 2 Garlic Cloves, minced
  • Sea Salt and freshly Ground Black Pepper to taste


  1. In a large bowl combine, quinoa, tomato, cucumber, onions, garbanzo beans, feta, olives, parsley and basil
  2. In a separate bowl whisk together apple cider vinegar, olive oil and garlic. Add to quinoa and season with salt and pepper
  3. Refrigerate for at least 2 hours or overnight, to allow for the quinoa absorb the flavours.

The post Gluten Free Greek Quinoa Salad appeared first on Gluten Insight.

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