Understanding the Gluten-Free Diet
What is a Gluten-Free Diet?
A gluten-free diet is an eating plan that excludes foods containing gluten. Gluten is a protein naturally occurring in certain grains, such as wheat, barley, and rye. It can also be added to foods during processing (primarily for texture) or through cross-contamination. Those who have celiac disease or gluten sensitivity must follow a gluten-free diet to avoid health problems.
Who Should Eat a Gluten-Free Diet?
A gluten-free diet is recommended for people with conditions that involve a negative reaction to gluten.
These include:
Celiac Disease
Celiac disease is a serious autoimmune disorder triggered by gluten. When someone with celiac disease eats gluten, their immune system mistakenly attacks the small intestine, damaging the villi that absorb nutrients from food causing pain, discomfort, and malabsorption. Following a strict, lifelong gluten-free diet is the ONLY effective treatment for celiac disease.
Autoimmune Disorders
Eliminating gluten as part of an autoimmune protocol die (AIP diet) helps relieve symptoms and avoid triggering flare-ups for many with autoimmune conditions such as Hashimoto’s Thyroiditis, rheumatoid arthritis (RA), multiple sclerosis (MS), psoriasis, lupus, and more.
Non-Celiac Gluten Sensitivity
Those with gluten sensitivity or intolerance experience digestive issues such as bloating, diarrhea, and abdominal pain after eating gluten. A gluten-free diet can significantly improve symptoms.
Wheat Allergy
While a wheat allergy is not the same as gluten sensitivity, a gluten-free diet can help those with a wheat allergy because most wheat-free products are also gluten-free.
“One of the Best Findings in South Florida!”
“My guardian angels! I am celiac and finding safe gourmet and yummy gluten-free options are not easy, but The Pickled Beet has been taking care of my diet for months with extreme professionalism, a variety of meals and a personalized menu. One of the best findings in South Florida!”
– Cecilia G., Miami
Hidden Sources of Gluten
To make it even trickier, gluten can lurk in some unexpected places.
Oats, for example, are naturally gluten-free, but they may become contaminated with gluten if they are grown, harvested, or stored near wheat, barley, or rye. Look for oats labeled “gluten-free” to ensure they are safe for a gluten-free diet.
Candy and candy bars can also contain gluten. Look out for candy with licorice, for example – some varieties are made with wheat flour.
And while the potatoes used for french fries are naturally gluten-free, cross-contamination with other foods cooked in the same fryer can be problematic. Additionally, the seasoning some restaurants add to french fries can contain gluten.
Download our free “Do You Know Where Gluten is Lurking?” guide below, which provides a helpful list of other hidden sources of gluten (including alcoholic beverages) that you can keep handy.
Gluten-Free Diet Foods List
If you’re new to eating gluten-free, it can be overwhelming and, for many, downright depressing at first. The good news is that MANY foods are naturally gluten-free. The bad news is that gluten also lurks in an abundance of foods we commonly eat at home and in restaurants.
However, with time, planning, practice, and helpful resources, it gets easier to maintain a gluten-free diet.
Foods You Can NOT Eat on a Gluten-Free Diet
Gluten is a protein that naturally occurs in the following grains, which must be eliminated from your diet to remain gluten-free:
- Wheat – the most common source of gluten; includes durum, einkorn, emmer, kamut, spelt, farro, graham flour
- Barley
- Rye
- Triticale – a cross between wheat and rye
Additionally, you must avoid food products or meals that include the above grains as an ingredient. This list is much longer and includes (but is not limited to) the following:
- Bread
- Pasta – all traditional wheat pasta (spaghetti, fettuccine, macaroni, lasagna, ravioli)
- Orzo
- Couscous
- Bulgar
- Cakes
- Cookies
- Crackers
- Pastries
- Muffins
- Pancakes
- Waffles
- Bagels
- Doughnuts
- Flour tortillas
- Bread crumbs
- Pretzels
- Croutons
- Wontons/wonton wrappers
- Granola
- Beer, ale, stout, porter (made with barley)
- Malt vinegar
- Barley malt
- Malt syrup
- Seitan (wheat gluten)
- Soy sauce (most brands contain wheat)
- Processed lunch meats
- Soups and sauces that are thickened with wheat flour
DO YOU KNOW WHERE GLUTEN IS LURKING?
Healthy Gluten-Free Foods You CAN Eat
Most whole foods are naturally gluten-free, and all of the following foods CAN be eaten on a gluten-free diet:
- Fruits
- Vegetables
- Meat and poultry
- Fish and seafood
- Beans and legumes
- Nuts and seeds
- Eggs
- Dairy products (milk, cheese, yogurt)
- Fats and oils
Fortunately, there are also gluten-free grains and thickeners you CAN eat, including:
- Corn
- Quinoa
- Sorghum
- Gluten-free oats
- Buckwheat
- Amaranth
- Teff
- Rice (in its natural form; beware of pre-seasoned packaged rice)
- Cornstarch, arrowroot powder, or xanthan gum as thickening agents
Some snacks and other food products that are typically gluten-free (always read labels to be sure) include:
- Potato chips (avoid flavored varieties)
- Tortilla chips (avoid flavored varieties)
- Corn tortillas
- Popcorn (avoid microwave popcorn bags and seasoned popcorn)
- Trail mix (avoid any with pretzels, granola or other ingredients that contain gluten)
- Rice cakes
- Yogurt (avoid flavored yogurts that may contain wheat-based thickeners)
- Gluten-free soy sauce made with tamari (soybeans only) or coconut aminos
- Gluten-free ice cream (basic flavors with just a few ingredients are more likely to be gluten-free; avoid mix-ins like cookies; avoid ice cream that contains stabilizers or thickeners, which are typically made from wheat; always read the labels)
Finally, more and more gluten-free substitution products are available in stores today. Some of these are healthier than others and some tend to be lower in fiber and higher in sodium, sugar, and additives (always read labels). Most, unfortunately, are more expensive than their conventional food counterparts. Some of these include:
- Gluten-free bread, buns, rolls
- Gluten-free frozen pizzas
- Gluten-free snack bars
- Gluten-free crackers
- Gluten-free cereals
- Gluten-free flours (such as almond flour or coconut flour)
- Gluten-free baking mixes (combine various gluten-free flours to mimic the texture of wheat flour)
- Gluten-free pasta (made from alternative flours like corn, rice, quinoa, or lentils)
- Gluten-free bakery items
Manufacturers may voluntarily label products as “gluten-free.” If they choose to do so, they must comply with all the FDA requirements related to a gluten-free claim. However, even if a product is marked as gluten-free, it’s still a good idea to get in the habit of reading ANY product’s ingredient list.
“Overnight, I had to rethink everything I eat.”
“Elizabeth Willard and the Pickled Beet in Miami are AMAZING! Total game changer.
I found out that I have a gluten sensitivity and overnight, I had to rethink everything I eat. It is so time-consuming and overwhelming to read labels and try to figure out what I can and cannot eat. Luckily, my doctor referred me to Liz. Not only is she an excellent personal chef generally, but she also specializes in specialty diets. She can work with your doctor to cook meals for you that help your body to thrive!
Most importantly, the food is DELICIOUS!! It’s also very organized and easy. It is saving me tons of time. It is also so fun to eat such a wide variety of dishes and desserts!
For anyone evaluating a gluten-free private chef in Miami, please do yourself a favor and try out The Pickled Beet. I promise you will not regret it. You will be so grateful you found them!”
– Krystina J.
Gluten-Free Diet Plan Tips for Beginners
At first, following a gluten-free diet may seem overwhelming. After looking at the foods to avoid list, you may want to scream (or cry – go ahead, we won’t judge!). Many facing a new diagnosis ask us: Well, what CAN I eat on a gluten-free diet? All of your thoughts, reactions, and concerns are normal.
Tips For Success
When eating a gluten-free diet, here are some tips to help:
- Read food labels carefully. Look for the “gluten-free” label to ensure safe choices, but remember that just because packaged food is labeled gluten-free doesn’t mean it’s nutritious. It’s always a good idea to read nutrition labels and ingredient lists.
- Plan and find helpful resources. A gluten-free diet requires more planning and knowledge to avoid accidentally consuming gluten. Consulting a registered dietitian can be helpful.
- Embrace variety and new foods. Trying new dishes and foods will make eating gluten-free more enjoyable.
- Don’t be afraid to ask questions. Many find it frustrating to be the “difficult” one – especially at restaurants, social gatherings, or when traveling – but your health depends on it. So speak up for yourself! You’d do it for a child or loved one, so don’t be afraid to do it for yourself.
- Explore specialty gluten-free stores or sections of supermarkets. They offer a wide variety of gluten-free products.
- Opt for naturally gluten-free options. Choose more whole foods and fewer processed foods. Fresh vegetables, fruits, meats, fish, seafood, nuts, beans, poultry, eggs, rice, and other foods are naturally gluten-free.
Finally, always keep in mind – there is better health and symptom relief on the other side of going gluten-free for those with gluten issues.
LOOKING FOR MIAMI GLUTEN-FREE CHEF-PREPARED MEALS?
Possible Downsides
While a gluten-free diet is essential for people with celiac disease, gluten sensitivity, and many with autoimmune disorders, it can have some potential drawbacks for those who don’t, including:
- Nutrient Deficiencies: If you load up on processed gluten-free alternatives, you might miss essential nutrients and fiber. Opting for naturally gluten-free whole grains and carefully checking labels can help.
- Higher Costs: Gluten-free products can be more expensive than their gluten-containing counterparts. This can make maintaining a gluten-free diet more challenging on a budget.
- Social Challenges: Gluten-free options may not always be readily available when dining out or attending social gatherings. This can require extra planning and preparation to ensure safe food choices.
- Weight Gain: Be wary of falling into the trap of thinking “gluten-free” equals “healthy.” Many processed gluten-free products can be low in fiber and high in sugar, unhealthy fats, chemicals, and calories.
- Limited Food Options: While more gluten-free options are available now than ever, you may still have limited options, especially when eating out or traveling.
How The Pickled Beet Can Help You Adopt a Gluten-Free Diet
We know it can be challenging to adopt a gluten-free diet, especially if you’re brand new to it. Shopping, preparing meals, and eating out can become time-consuming and frustrating.
This is where we come in!
The Pickled Beet owns and operates Miami’s only dedicated gluten-free personal chef kitchen. Our gluten-free commercial kitchen provides peace of mind to our clients with celiac disease, gluten intolerance, gluten sensitivities, wheat allergies, and more.
Our gluten-free meal and catering services include:
- Personalized Chef-Prepared Meal Delivery – creative, custom, scratch-made meals, prepared just for you, according to your specific diet and taste preferences, then delivered fresh directly from our gluten-free Miami kitchen to you; if your household has a mix of dietary needs, no problem – we can prepare different menus and meals for you.
- Optional Nutrition Consulting Services with our Registered Dietician – an add-on service for our weekly personal chef clients; helpful if you are concerned about proper nutrition on a vegan diet
- Gluten-Free Catering – whether you’re looking for in-home dinner party catering or drop-off catering for a special occasion, we can easily accommodate gluten-free and other special dietary needs you and your guests may have.
- Gluten-Free Meals for Travelers Visiting South Florida – if you’re in the Miami or Fort Lauderdale area for vacation, business, medical treatment, athlete training, to visit family and need gluten-free meals while you’re in town, we can prepare and deliver fully customized meals for your needs.
Sample Gluten-Free Meals Our Chefs Prepare
Those new to The Pickled Beet often ask: do you have a sample gluten-free menu?
The answer? Take a look at ANY of our sample menus. They’re ALL examples of gluten-free snacks, meals, and desserts our clients enjoy.
When you’re eating gluten-free, that’s music to your ears, right!?!?
What’s even better? Our sample menus contain just SOME of the 3,000+ time-tested recipes we have up our gluten-free sleeves! And we can even remake your family favorite into a gluten-free version.
While all of The Pickled Beet’s dishes are gluten-free, here are a few favorite meals our clients have told us they can’t believe are free of anything.
- Hearts of Palm “Crabless” Crab Cakes
- Chicken Parmigiano
- Charcuterie and Harvest Boards
- Crustless California Quiche
- Tomato Basil Avocado Toast
And don’t forget about gluten-free desserts!
- Decadent Chocolate Brownies
- Blueberry Pie Bars with Oatmeal Crumble
- Organic Chocolate Dipped Strawberries
- Paleo Apple Crisp
- Chocolate Avocado Pudding
- Mini Twix Cups
- Baked Peach Crumble
-
ENJOY GLUTEN-FREE MEALS MADE JUST FOR YOU!
Our Founder’s Story
Chef Elizabeth Willard (gluten-free since 2017)
In 2017, Chef Liz Willard, the founder and owner of The Pickled Beet, was diagnosed with the autoimmune disorder Hashimoto’s Thyroiditis. She started working with a functional medicine practitioner, and the first thing the doctor did was change her diet, eliminating gluten, dairy, soy, and any ingredient she had a sensitivity to.
“The result was astounding,” says Liz. “Within weeks, I was feeling more like my old self again and had more energy, growing back my hair, and experiencing more restful nights.”
The Pickled Beet has always focused on crafting delicious, nutrient-dense gourmet food made from premium, organic, whole food ingredients and has worked with clients who have special dietary needs, including those who need to eat gluten-free. But after Chef Liz’s experience going gluten-free – and feedback from our clients over the years – we decided to build a dedicated gluten-free kitchen, which opened in January 2022.
“I’ve been gluten-free since June 2017, and I understand how difficult it is to fit into the rest of the world. Even though I’m a chef, I don’t want to have to cook ALL of my meals all the time, but it’s difficult to go to restaurants, research menus in advance, and then have to play ‘20-questions’ with the server every time I want to enjoy a high-quality meal out.
In most cases, I simply can’t feel confident that what I’m getting doesn’t contain gluten. If it’s this hard for me, I can’t imagine how hard it is for people with Celiac disease to navigate through life. We decided to change that once and for all for our clients!”
While the kitchen is a strictly dedicated gluten-free space, our clients who do not have food restrictions still enjoy delicious 5-star meals. Some longtime clients expressed concern when the new kitchen first opened, wondering if we could still cook for them. They were surprised to learn they had already been eating gluten-free meals for years!
“Because we use fresh, whole, organic, premium ingredients and cook from scratch, most people’s meals are already gluten-free or very easy to make gluten-free without sacrificing flavor, palatability, or quality.”
How It Works: Gluten-Free Meal Delivery in Miami and Fort Lauderdale
CONSULT
Our process starts with you filling our our food questoinaire and scheduling a consultation call.
PLAN
Based on your consult, we will design your personalized menu plan and present it to you for review.
COOK
Our chefs will cook for you 2-3 times per week in our kitchen and deliver fresh meals on scheduled days.
Step 1: We Get to Know You
First, we’ll get to know you. Every new weekly personal chef service client fills out a detailed food questionnaire, and then we schedule a 15-minute phone consultation to review it, answer your questions, and learn more.
The food questionnaire and short phone meeting do not obligate you, and you will never be required to sign a contract. You can pause and resume your weekly meals as needed for vacations, summers spent in your second home, business travel, etc.
Step 2: We Plan Your Gluten-Free Menus and Meals
If you decide to move forward as a client, then each week, we’ll create a customized menu just for you/your household. You will get to review, provide any feedback, and approve each weekly menu before we shop for or order your groceries.
Step 3: We Cook and Deliver Your Freshly Prepared Gluten-Free Meals
We’ll craft your fresh, custom, scratch-made gluten-free meals, preparing them according to your unique menu plan, taste preferences, and dietary needs.
Finally, we hand-deliver your fresh, customized, gluten-free meals straight from our Miami kitchen to you.
“Overnight, I had to rethink everything I eat.”
“Elizabeth Willard and the Pickled Beet in Miami are AMAZING! Total game changer.
I found out that I have a gluten sensitivity and overnight, I had to rethink everything I eat. It is so time-consuming and overwhelming to read labels and try to figure out what I can and cannot eat. Luckily, my doctor referred me to Liz. Not only is she an excellent personal chef generally, but she also specializes in specialty diets. She can work with your doctor to cook meals for you that help your body to thrive!
Most importantly, the food is DELICIOUS!! It’s also very organized and easy. It is saving me tons of time. It is also so fun to eat such a wide variety of dishes and desserts!
For anyone evaluating a gluten-free private chef in Miami, please do yourself a favor and try out The Pickled Beet. I promise you will not regret it. You will be so grateful you found them!”
– Krystina J.
Frequently Asked Questions
What’s the difference between celiac disease, gluten intolerance, and a wheat allergy? Are they the same conditions?
They are 3 different conditions, but they all benefit from a gluten-free diet.
Celiac disease is a serious autoimmune disorder, where the consumption of gluten damages the small intestines, causing pain, discomfort, and malabsorption. Following a strict, lifelong gluten-free diet is the only effective treatment for celiac disease.
Gluten sensitivity – common among those who suffer from other autoimmune diseases – is a condition that causes digestive problems after eating gluten, but does not damage the small intestine like celiac disease does.
A wheat allergy means that someone is allergic to wheat, and all wheat contains gluten … but not all foods that contain gluten are wheat. A gluten-free diet can be helpful for those with a wheat allergy because it helps them avoid wheat by reducing accidental exposure (most wheat-free products are also gluten-free).
Because gluten cross-contamination can have such serious consequences, The Pickled Beet owns and operates its own dedicated gluten-free, celiac-safe kitchen in Miami and serves most of the Miami and Fort Lauderdale area with gluten-free personal chef weekly meal delivery and gluten-free catering services.
Do you have a sample gluten-free diet menu?
ALL of our sample menus are gluten-free, and you can click here to view several different samples. Please keep in mind that we prepare a new, unique, individualized menu and meals every week for each personal chef client, so these are just samples among thousands of recipes.
What if I have celiac and gluten is my only issue but other household members have multiple food allergies? Can your chefs still cook for us?
Yes, not a problem! We specialize in accommodating special dietary needs, including complex food allergies, and can create a menu that accommodates all of your family’s allergies, diet protocols, and flavor preferences. Contact us – we welcome any kind of customization needed.
What if I need all my meals to be 100% gluten-free?
No problem. All meals our chefs create in our dedicated gluten-free Miami kitchen are 100% gluten-free, ensuring that our clients do not have to worry about cross-contamination! Our professional chefs are experienced in preparing delicious, nutrient-dense, gourmet gluten-free dishes you will enjoy (and others won’t even know are gluten-free)! Get started by filling out our food questionnaire and then booking a 15-minute phone consultation with us.
What if we need gluten-free and dairy-free, gluten-free vegan, or gluten-free low FODMAP meals?
Again, not a problem. We are accustomed to cooking for clients with all types of food allergies and complex dietary needs, including gluten-free vegan, gluten-free Low FODMAP, paleo, AIP diet, and more.
What if I don’t need to eat gluten-free? Can you still cook for me?
Of course! While the kitchen is a strictly dedicated gluten-free space, our clients who do not have food restrictions still enjoy delicious 5-star meals. Our dishes are gluten-free without sacrificing flavor, palatability, or quality because we use whole, high-quality, organic ingredients and have 3,000+ time-tested recipes. Contact us to learn more.
