Gluten Free Resources

Since I see so many people with autoimmune and digestive problems, it is fairly common for me to help people make the transition to gluten-free. And for all that it's a lot easier than it used to be, it's still no easy task!


I am a strong believer in the 90/10 rule of nutrition (minus, of course, the issue of allergens which must be avoided 100% of the time). 90% of the time we should try to eat the right/healthy foods in the right amounts and in the right way. This last part not only means cooking preparation but also giving ourselves enough time to eat and properly digest. However, I think there is immense value in having some semblance of sanity and normalcy in your life. I joke with my patients that sometimes you just want a brownie, so go ahead and enjoy that (gluten free, etc) brownie!


All that being said, here is a collection of my personal favorite resources to help you on your glutenless journey. Many of these things will fall into that less than perfectly healthy 10-15%, but that's okay. Enjoy in moderation! :)



Where Gluten Lurks: Grains

  • Barley

  • Bulgur

  • Oats**

  • Rye

  • Seitan (commonly in vegan meat replacements)

  • Wheat anything (starch, bran, germ, cracked wheat)

  • Couscous

  • Spelt


**Oats themselves don't contain gluten, but are often processed in plants that produce gluten-containing grains and may be contaminated

Less common
  • Durum

  • Einkorn

  • Emmer

  • Farina

  • Faro

  • Fu (in some Asian foods)

  • Gliadin

  • Graham flour

  • Kamut

  • Matzo

  • Semolina

  • Triticale and Mir (a cross between wheat and rye)

Where Gluten Lurks: Other Foods

  • Flour (duh)

    • Flour is used as a thickener in a lot of soups, sauces, and gravy

  • Soy Sauce

    • Used in a surprising number of dips and sauces- always ask!

  • Scrambled eggs

    • Places like Ihop and hotels often put pancake batter in eggs to make them fluffy

Other good articles about hidden gluten




Local (Triangle Area of North Carolina)


My Favorite Restaurants:

Other Stuff

Gluten Causes Leaky Gut Syndrome in EVERYBODY

Smart Phone App

  • Find Me Gluten Free, available on iPhone and Android, as well as via their website

  • Find a restaurant that is GF friendly that’s not on the app? Go to “suggest a business” to add them!


Where to buy Gluten Free flours on the cheap

  • Asian grocery stores (LiMing's, Durham)

    • Rice flour, tapioca starch/flour, many other starches

    • Canned coconut milk

  • Indian Market (Spice Bazaar, Durham)

    • Garbanzo bean/chickpea flour

    • Other flours

    • Spices


  • (see below)

  • Almond meal- grind your own in the food processor!



  • Good place to stock up on some GF stuff and more natural bathroom and cleaning supplies.

  • Usually a little cheaper than Amazon

  • Not recommended for supplements

  • Use this link for $10 off your first order!




Recipes and Cookbooks


Guides on Gluten Free Flours


My Personal Favorite Products

My Powerpoints from GFAF Wellness Events





Now I'd love to hear from you!

What are your favorite gluten-free recipes and products? Is there something I didn't include on this list?

If there is, I'll update it!​

  • Facebook Social Icon
  • Twitter Social Icon
  • Google+ Social Icon
  • YouTube Social  Icon

Social Media

Infinity Holistic Healthcare

Chapel Hill, NC 27514

  • Instagram
  • Facebook
  • YouTube
  • Google Plus

Start Today!