Nov. 15, 2016

Healthy Choices for a Gluten-Free Diet

Health & Nutrition

Finding gluten-free foods can be a challenge for people who need to avoid gluten. This includes anyone who has celiac disease or gluten sensitivity. Fortunately, the growing number gluten-free food options, such as Burnbrae Farms’ fresh shell eggs and liquid eggs can help.

What is Gluten?

Gluten is a protein found in grains such as wheat, rye, barley and triticale (a cross between wheat and rye) as well as foods or ingredients made with these grains. Since oats are grown and or processed near these grains, they may also contain some gluten. Avoiding gluten can be tricky since these grains and food ingredients made with them can go by many different names.

Why Avoid Gluten?

A gluten-free diet is the only way to treat celiac disease and to avoid symptoms related to gluten sensitivity. Common symptoms include cramps, bloating, chronic diarrhea, fatigue, headaches, irritability, and in some cases a skin rash. Celiac disease is an auto-immune condition in which gluten damages the lining of the small intestine and causes complications. Avoiding gluten can help people with either celiac disease or gluten sensitivity feel better.

Gluten-free diet

Fortunately, many fresh single ingredient foods, such as shell eggs, can be included in a gluten-free diet. Here is a list of gluten-free choices from each of the four food groups:

•Vegetables and Fruit: any fresh

•Grain Products: rice, quinoa, millet, sorghum and teff

•Milk Products and Alternatives: milk, plain yogurts and cheeses

•Meats and Alternatives: fresh meats, poultry & seafood, eggs in the shell, legumes such as lentils, chickpeas, and kidney beans, and tofu

Other ingredients that can be used include fats such as oils, butter and margarine, herbs and spices without any additives, and sweeteners such as sugar, honey and pure maple syrup.

Cooking Gluten Free

Gluten is found in many processed foods, like breads and cereals, so cooking from scratch with simple gluten-free ingredients such as shell eggs is a good idea. Burnbrae Farm’s liquid eggs including the Naturegg and Egg Creations varieties are also convenient options for anyone going gluten-free. Try these great gluten-free recipes ideas here :

•Potato and Feta Patties

•Shrimp and Avocado Omelette

•Chocolate Hazelnuts Kisses

Note: It is important to consult a health professional for a proper diagnosis before making any major dietary changes. If you have been diagnosed with celiac disease or gluten sensitivity, a Registered Dietitian can help you plan and adopt a healthy balanced gluten-free diet.

Want to learn more?

To learn more about celiac disease and gluten sensitivity as well as how to follow a gluten-free diet, visit the Canadian Celiac Association at

To find a Registered Dietitian in your area, search “Find a Dietitian” at

Valerie Johnson


Nutrition Wise Communications