All You Need to Know About Gluten-Free Living

by Mariana Lessmann

Are you tired of having painful and uncomfortable symptoms after eating some foods? Would you describe those discomforts as constipation, swollen belly, mood swings or brain fog? Have you noticed that the foods that cause you those unpleasant symptoms are flours and grains? Are you wondering why that's happening? Well, don't worry because that is more common than what you think. But there are two things that should start getting familiar with: celiac disease and gluten sensitivity. Does that ring any bells? I know a person who basically taught me everything I currently know about celiac disease, and what’s behind gluten-free living. His name is Matt. He has been my boyfriend for over a year. We met at Starbucks in NY, and since then, we started traveling together for the next 12 months. When I met him, he had a particular characteristic. He didn’t eat bread. Well, it’s not that he didn’t, he actually couldn’t. The reason why was something that took me a while to fully comprehend. After months dating, the word “celiac” came up several times. Food containing wheat, rye or barley were prohibited in his diet. Matt told me that what he had was not an allergy. But then I started wondering: why would someone stop himself from eating bread if he is not allergic to it? I didn’t get the whole situation. After months hanging out I finally understood what celiac disease was, and realized that somehow, I started a gluten-free living without even expecting it. I finally realized that a small amount of gluten ingested by any celiac, can affect their body and health. The bottom line is that Matt couldn’t eat any food that would contain wheat, rye or barley. Not even a very tiny portion of it. If he would consume it, he would start feeling sick, really sick actually. With time, I started feeling more and more attracted to the topic and started reading more about it. The more I read and learned, the more careful I was when cooking for him, and eating gluten near him. My boyfriend and I started living together immediately after we dated. Cooking for him was very tricky at first, since I didn’t fully understand that basically, I couldn’t keep wheat anywhere near around him. After one year living together and settling down in NY, I can share my biggest lesson learned from living with someone who is celiac. The best contribution I can do to help him stay healthy in his gluten-free living, is to not keep any wheat-based food in our kitchen. Not even stored far away from his. Someone may say I’m exaggerating, but actually, the best way to help a celiac you live with to stay healthy, is to have as many safety actions as possible. It has really worked for Matt and I. Not only for his peace of mind, for mine too. I decided I was not going to keep any food that can hurt his health anywhere near his food. And our kitchen is now 100% gluten-free! His symptoms started disappearing since I stopped cooking my meals with any gluten-based ingredient. Our pots and pans no longer have contact with gluten, nor our dishes and silverware. But it was not easy to get to that point. We have had a challenge that I’m sure most celiacs have too. How to keep Matt healthy and not bored with safe gluten-free food products, has been a hard thing to do. I know someone might tell us “just eat gluten-free food products”. Well, the answer is really not that simple. I will explain to you why celiacs should trust safe gluten-free brands, and not all food products that contain a “gluten-free” or a “wheat-free” label on.  

Why Do Celiacs Should Always Rely on Safe Gluten-Free Food Products?  

As you already know, celiac disease is a digestive disorder produced by the gluten proteins found in wheat, rye or barley, that act as invaders or enemies to celiacs’ small intestine.  

For some people, gluten-free living has become something popular or trendy, but for other people, it means their only way to stay healthy.  

Did you know that not all products labeled as “gluten-free” or “wheat-free” are safe for celiacs?  

Most gluten-free food brands use a lot of ingredients to achieve the consistency, texture and flavor that gluten adds to food.  

Some of those ingredients are not very healthy.  

Have you ever read a gluten-free label on a product, and have noticed the large list of ingredients it has?  

As you may know, gluten comes from the Latin word "glue". It acts as an adhesive that holds food together. And it maintains the food shape, texture, and stabilizes food products for a longer shelf life. 

Gluten is a protein found in different types of grains like wheat, rye, barley, and triticale. 

In wheat, gluten is a combination of the gliadins and glutenins proteins, and it’s commonly found in:

- Bread - Pasta - Cereal - Cookies - Cakes - Baked goods  

In barley, gluten is a combination of proteins called hordeins commonly found in:  

- Malted beverages and syrups - Canned soups - Food coloring - Brewer’s yeast  

In rye (which is lower in gluten than wheat), the gluten proteins are called avenins and are commonly found in:  

- Bread - Cereals  

Celiacs should always read food labels before buying it to determine if the ingredients are safe for them.  

Watch Out for Processed Food

You won’t believe the number of additives, saturated fats, salt and sugar added to processed food.  

Food is processed to change its texture, flavor, and the glue-consistency that gluten adds to it.  

So, just because a food product states 'gluten-free" on its label, it doesn’t mean it is a healthy option. It can contain additives and ingredients that can still hurt your health.  

When going grocery shopping, read thoroughly the ingredients of any food product you are considering buying. Also see if it’s processed or not.  

The safest options (not only for celiacs, but for everyone) will be the ones with fewer additives and preservatives added.  

The more natural, the better.  

Always try to make your first choices, natural gluten-free food like:  

- Meat - Seafood - Eggs - Fruits - Vegetables - Legumes  

And also look for food with less ingredients.  

The simpler the healthier!  

Sometimes going food shopping can drive us crazy because we don't have time to do it.  

Sometimes we pick the first options we find so we can leave soon.  

But always try to take your time to choose your best options, remember that you make your gluten-free living possible.  

Keep This in Mind When Going Food Shopping:  

  • Don’t be overwhelmed by the long aisle of gluten-free products at the supermarket, or local store. 
  • Don’t get blindsided by the countless numbers of gluten-free brands. 
  • And don’t trust all different flavors of gluten-free food products.  

You won't believe how fast your health would start improving by taking actions and following the next recommendations.  

How to Trust a Gluten-Free Brand?  

For trusting a gluten-free brand, let’s understand first how manufacturers work when producing their food products.  

Millions of people around the world have allergies to certain food. Some of those allergies reactions can be severe, and can even cause death.  

The cure for those life-threatening allergies is a strict avoidance of food allergens.  

Gluten may not be considered a life-threatening protein, but it has a very negative effect in celiacs’ health.  

But every day, more and more people show concern about celiac disease.  

On August 2013, FDA (United States Food and Drug Administration) established a regulation to define and permit the use of the term “gluten-free” for voluntary use in food products labels, with the intention of providing a uniform definition of the term.  

If a manufacturer makes the labeling claim that a food is gluten-free, it means that the food product does not contain any of the following ingredients:  

- An ingredient that is a gluten-containing grain. - An ingredient that is made from a gluten-containing grain, and hasn’t been processed to remove gluten. - An ingredient that is made from a gluten-containing grain and that has been processed to remove gluten, if the use of that ingredient contains 20 ppm or more gluten.  

Nowadays, not only food products state on their labels if they are gluten-free or not. 

The number of celiacs around the world has been increasing considerably.  

This issue has made companies and people, somehow, be more aware of the problem.  

The other day I went food shopping at Costco, and saw Kirkland Signature Professional Salon Moisture Shampoo and Conditioner, with a “sulfate-free, 100% vegan, paraben free and gluten-free” label on the bottle.  

Of course, I immediately bought both shampoo and conditioner for Matt and me.  

Not only gluten-free labels are on food products or shampoos, they are also on makeup and hygiene products like Tarte cosmetics (they label it as “Always formulated without gluten”), Eos, Colgate, and Crest.  

But sometimes gluten is listed on cosmetics under scientific names, so it may not be easy for you to recognize it.  

Watch Out for Gluten Hidden Forms in Makeup Products:  

- Triticum Vulgare (wheat) - Hordeum Vulgare (barley) - Avena Sativa (oatmeal) - Vitamin E (Vitamin E is sometimes derived from a wheat germ)  

So far you know there is a possibility of gluten present not only in food, but in cosmetics and hygiene products too.  

Some food products have a gluten-free certification, meaning that the product has gone through different processes to be considered safe for celiacs.  

Some manufacturers that receive the gluten-free certifications, are generally smaller organizations committed, and truly dedicated to producing gluten-free food for celiacs, mainly because their owners are celiacs, or they have family members who are as well.  

This can be a motivation for them to provide safe food to the market since they are part of it.  

There are manufacturers that include in their gluten-free ingredients list, malt extract and malt syrup, but these are made from barley (one of the ingredients that celiacs must stay away from).  

Those are typical mistakes that manufacturers make, and that celiacs fall into.  

The Gluten-Free Certification Organization (GFCO) is one of the gluten-free certification leaders in the world. It was established in 2005, and since then, they have been helping celiacs to live a healthier life.  

They provide assurance to consumers who look to eat safe gluten-free food, by certifying producers’ products through a controlled and safe process where they audit, inspect and monitor suppliers and ingredients, and they ensure their high standards are met.  

They have certified thousands of products from different companies around the world.  

GFCO requires the following:  

- All ingredients that are used in the certified food products are required to go through a strict approval process. - All food products must contain 10 ppm (parts per million) or less of gluten. - Ingredients based on barley are not allowed. - Equipment and finished products are tested. - Manufacturing plants are inspected.  

Gluten-Free Food Service Certification (GFFS) is a program for different types of food service establishments (restaurants, cafeterias, hospitals) that offer gluten-free food options to consumers. They provide certifications according to the number of locations and type of food establishments, and set up best practices in the production of safe gluten-free food products, to build trust and peace of mind in consumers.  

GFFS reviews food services procedures, policies, standards, preparation process, cleaning, and cross-contamination, looking to provide safe and healthy products.  

What Food is Gluten-Free?

Not all foods contain gluten, there are naturally gluten-free foods. Foods that don’t contain the gluten proteins hidden in wheat, rye or barley, should be incorporated into your diet because they are healthier than any processed food that you may find at the supermarket. Knowing the difference between processed and naturally gluten-free foods, is going to be key in your healthy lifestyle. Going food shopping is fundamental on starting a gluten-free diet because you need to know which brands are the safest for you, whether they have a gluten-free label on or not.  

When you are diagnosed with celiac disease, researching and reading will be a fundamental part of your life. You will get familiar with the gluten-free world, and what’s behind it. Nowadays a lot of diets exist, but unfortunately there isn’t a medicine for curing the celiac disease. So, it’s almost like you are your own doctor. Take care of your health by always choosing the healthiest options. Naturally gluten-free foods can be easy to find. I know grocery shopping can be annoying sometimes, and that’s exactly why I made a list of naturally gluten-free food for you:  

Naturally Gluten-Free Food  


All eggs that have no preservatives added.  


All fresh and frozen fruits (apple, apricot, bananas, blueberries, peach, raspberries, watermelon), and 100% natural fruit juices.  


Amaranth, yucca, buckwheat, chia, quinoa, chestnut, millet, corn, polenta, plain rice in all forms (white, brown, wild), cassava, tapioca, beans, and flaxseed.  


All fresh meats (beef, bison, chicken, duck, ham, lamb, pork, turkey) with no preservatives added, and not processed.  

Nuts and Seeds:  

Natural and non-flavored nuts and seeds that are not processed like peanut, cashew, almond, hazelnut, macadamia nut, pecan, pistachio, sesame seeds, chestnut, and walnuts.  


All natural potatoes (and sweet potatoes) baked, boiled or mashed.  


Fresh and raw fish, and seafood (clam, crab, lobster, octopus, oyster, salmon, sardine, shrimp, snapper, swordfish, tilapia, tuna) with no preservatives or additives added.  

Vegetables and Legumes:  

All fresh and natural vegetables and legumes (artichoke, asparagus, broccoli, brussel sprout, cauliflower, cabbage, carrot, celery, cucumber, eggplant, green bean, lettuce, mushroom, onions, parsley, peas, radish, spinach).  

On another hand, there are foods that despite not being naturally gluten-free, after being processed, they are still gluten-free.  

Here is a list of the food you can trust:  

Gluten-Free Food  


All bread, breadcrumbs, pizza bases, rolls and scones that were not made with wheat, barley or rye flour. They should be labeled gluten-free, and should be made with buckwheat, millet, lentil, almond, chickpea, amaranth, brown rice, or coconut flours. You can find most gluten-free bread in the freezer section of the supermarket.  

Butter and Oils:  

Olive oil, avocado oil, margarine, and butter.  


Corn and rice-based cereals.  


Cheese with no preservatives added, and that don’t contain ingredients that are a source of gluten.  


Pure and unsweetened chocolate.  


Italian ices and gluten-free ice creams.  


Flours that are not made with wheat, but with buckwheat, corn, millet, amaranth, brown rice, almond, coconut, chestnut, chickpea and/or lentil.  

Home Baking:  

Baking soda, baking powder, sugar, salt, yeast, corn starch, potato starch.  

Pasta and Noodles:  

All pasta and noodles made from corn, quinoa, rice or lentil.  

Snacks and Chips:  

Homemade popcorn and chips that were not made with wheat flour, and that have no preservatives added.  

Sauces and Seasonings:  

Fresh garlic, ground pepper, salt, natural tomato puree, Worcestershire sauce.  

Spreads and Dips:  

100% natural honey, natural and gluten-free labeled peanut, and almond butter.  

How to Avoid Cross-Contamination?  

One of celiacs’ biggest mistakes when trying to start or maintain a gluten-free living, is eating cross-contaminated food. It’s very important to keep this in mind since cross-contamination is one of the main reasons why celiacs keep feeling sick. If you don’t understand this, it’s time to get deeper on the topic. Imagine the following situation: It’s Saturday night. Your friends are planning going out for dinner. You are hungry and you agree to go out, as long as the restaurant has gluten-free options. Your friends tell you “yes, the restaurant is gluten-free, they make salads there”. When you arrive at the restaurant you ask the waiter if they have gluten-free options. With an uncertain face, the waiter tells you “let me ask”. The waiter comes back to your table, and he explains to you that they have some food options that aren’t wheat-based.  

You double check with him again if those plates are gluten-free, and he assures you they are. You order a salad without croutons (because croutons are made of wheat). Your friends order different appetizers and main dishes, and the waiter comes back with your order. You start eating, you feel ok. Later that night, you start feeling sick. Your skin is dry, you have brain fog and feel some kind of discomfort in your stomach. You start wondering “what could have possibly bothered me if the salad was gluten-free?”. Ok, let’s analyze what happened that night. You are celiac, and you went out for dinner at a restaurant where they cook a lot of food per minute. Most of those foods are wheat-based. Imagine entering the kitchen and seeing the cook making multiple dishes at the same time. Imagine them using kitchen utensils for someone else’s food, and then using them for your food. Imagine a chef or a cook cutting a slice of bread, and then using that same knife to cut the lettuce and tomatoes for your salad. What is wrong about that situation? EVERYTHING. Going to a restaurant because it has a gluten-free menu or gluten-free options, is not something you should fully trust. The simple fact that the cook cut a slice of bread, and then used the same knife for your food, means that you (celiac) can get sick from that action. That process by which wheat, rye or barley-based ingredients are intentional (or unintentionally) transferred from one food that contains those gluten proteins to your food, can bring a negative effect to your health. So my boyfriend Matt, and I, have been working hard on making an impact in celiacs' lives. We have been putting together useful tips and information. We created “The Easy Gluten-Free Cooking Checklist”. A free guide with information, tips, steps, and actions that you should take if you want to start a gluten-free lifestyle today, and avoid cross-contamination. Celiacs should follow the following steps to avoid cross-contamination and finally get gluten off their diets.  

Avoid Cross-cContamination by Following These Steps:

1. Be familiar with all products that may contain gluten.  

Research and find out possible hidden forms of gluten in any product.  

Gluten is not only in food. It is also in cosmetics, face lotions, and hygiene products.  

Watch out for labels that stay “made in the same facility as wheat-containing foods", "made on shared equipment with wheat-containing foods", or "may contain traces of wheat”. 

2. Read labels properly.  

No matter if you are in a rush, every time you go shopping (food, cosmetics or hygiene products), read the products labels. This way you will be able to determine if a product contains or not a hidden form of gluten.  

Watch out for labels that stay “made in the same facility as wheat-containing foods", "made on shared equipment with wheat-containing foods", or "may contain traces of wheat.  

3. Choose the right brands.  

Be familiar with the brands that don’t hurt your stomach or health. Many desperate celiacs, looking for options to eat, go after any gluten-free brand they see.  

Our bodies are different. We tolerate food differently. Some ingredients have different effects in each body, so try a gluten-free brand and see how you feel after eating it. If it makes you feel good, you know it can be a new alternative in your diet. If it makes you feel sick, try another one.  

4. Have second thoughts before eating out.  

The risk of cross-contamination from eating at a restaurant, at a hotel buffet or at a friend’s kitchen, is very high.  

There is no guarantee that eating at any of those places will be safe just because they have a gluten-free meal option. So consider taking a lunch box with safe homemade food if you go out.  

5. Don’t trust a gluten-free menu.  

Never fully trust a restaurant just because they offer a gluten-free menu. The risk of cross-contamination is very high, and there may be a low awareness on the topic.  

Eat at restaurants that you know are safe.  

6. Let the cook know you are celiac.  

If you eat at a restaurant, let the waiter and cook know that you are celiac and what that means.  

Tell them to be very careful when making and serving your food, ask them to change their gloves when cooking, and to use clean serving utensils for your food.  

Let them know that a minor contamination in your food, can hurt your health.  

7. Make your kitchen gluten-free.  

Don’t let gluten enter your kitchen. Treat it as your enemy and always clean your counter and cabinets if you suspect an ingredient in your kitchen contains this undesirable protein.  

Gluten can hide anywhere, so wash your dishes, silverware, and pots twice.  

8. Store your gluten-free food.  

Keep your gluten-free food storage and sealed, separated from foods that contain gluten. Never share a cabinet with gluten products. If someone is not careful enough, both food products could mix and you would end up eating gluten, therefore getting sick.  

9. Be a neat freak.  

Don’t be ashamed of cleaning more than Monica Geller.  

Keep one sponge or scrubber for your pots, pans, and utensils just for washing your dishes, and always clean your counter surface before, and after cooking.  

10. Don’t get frustrated.  

Don’t get frustrated just because you “can’t eat delicious anymore” while living gluten-free. The truth is that you can keep eating very tasty, even more delicious than before you were diagnosed with celiac disease.  

You just need to find the right food for you and make mouthwatering and safe meals. 

If you want to cook tasty gluten-free recipes in 30 minutes or less, with 10 ingredients or less, click here to learn more about “The Easy Gluten-Free Recipe Cookbook.”  

Why Are Gluten-Free Brands More Expensive?

A popular complaint in the celiacs community is that compared to regular products, gluten-free options can be up to twice the price, and sometimes even more.  

Have you noticed when going food shopping that gluten-free foods are more expensive than regular foods?  

Have you noticed that you have been spending more money on groceries since you started a gluten-free diet?  

A lot of celiacs complain about the high prices they have to pay for food, but other ones say they pay for convenience.  

But, is your health priceless? That’s something you can honestly answer to yourself.  

Gluten-free food is more expensive and that’s a fact, and here are some reasons why: 

- The market is smaller. - Gluten-free foods use more ingredients to substitute the consistency, texture, flavor, and shape that gluten adds to. - Some gluten-free certifications have a cost. - The manufacturers use separate factories or equipment to avoid cross-contamination.  

If you want to read all the steps to avoid cross-contamination, download “The Easy Gluten-Free Cooking Checklist” here.  

According to Mintel’s (market intelligence agency) research, Americans will spend approximately $7 billion this year on foods labeled gluten-free. They also say that 90% of current gluten-free food consumers feel satisfied with gluten-free food options available in the market.  

What most people are looking to consume nowadays, is less processed food, even if that means paying more money for those healthier options.  

If you’ve been going over the budget on your gluten-free diet, there are ways to stay healthy and save money.  

How to Save Money While Being On a Gluten-Free Diet  

Gluten-free living can mean spending more money than non-celiacs. We know that gluten-free foods are expensive, and we know the reasons why that’s a fact. But there are ways for celiacs to not go over their budgets. Health is first, and for celiacs, the only way to beat their disease, is to stick to a strict gluten-free diet. This means that following a safe diet is essential for them. So let’s go through some easy ways that can make you save money on groceries and not go over the budget.  

Easy Ways to Help You Save Money When Going Food Shopping 

1. Planning.  

The first thing is planning your menus.  

Go through “The Easy Gluten-free Cooking Checklist” here, and see the list of foods that you can eat. 

Make a shopping list, learn about what foods contain gluten and which ones don’t, and start writing a daily, weekly or monthly menu for your diet.  

This way you’ll visualize better the ingredients that you need to buy for cooking, and the ones you don’t need.  

2. Reduce the number of packaged and processed products.  

If you go food shopping, you will notice that gluten-free mixtures (i.e. pancake, brownie and cake mixes) are not very cheap and don’t last for many portions (maybe 2 or 3).  

If you compare the price of a gluten-free brownie mix bag, with the price of the ingredients to make brownies from scratch, you will notice that it is cheaper to buy all the ingredients (eggs, butter, chocolate, etc), than the mixture.  

You will save money, and will get more serving portions too.  

3. Buy more naturally gluten-free foods.  

Try buying the naturally gluten-free foods that you already know (fruits, legumes, seafood, meat, grains), and cook your meals with them.  

Naturally gluten-free foods are cheaper (and healthier) than other food options. For example, buying frozen fruits can be more expensive than buying fresh ones. Just freeze them after buying them, and it will be the same as buying frozen fruits but cheaper. 4. Cut off expensive ingredients from your diet.  

Remove certain expensive ingredients and food products that are not essential in your menu. Some recipes require a lot of ingredients (in some cases up to 20), so choose the simpler ones.  

If you want to make easy gluten-free recipes with 10 ingredients or less, in 30 minutes or less, check out “The Easy Gluten-Free Recipe Cookbook” here.  

Go with naturally gluten-free food ingredients.  

For example, if you are making a hamburger, turn that recipe into a lettuce wrap. This way, instead of spending money on an expensive gluten-free bread, you would be spending less money on a fresh lettuce that is naturally gluten-free, cheaper and healthier.  

My boyfriend Matt, and I, love Against the Grain’s Gluten-Free Pepperoni pizza. We can’t get enough of it! It’s super tasty and seriously the best pizza we have ever tried in our lives. We consider this food a “must” in our grocery shopping and eating lifestyle.  

We used to eat between 2-4 pizzas per week (yes, that is how obsessed we are with this delightful cheat meal).  

But, there was an issue we didn’t realize. Each pizza is over $12, so every month we were spending an average of $100-$200.  

Once we realized we were spending that amount of money just in pizzas, we decided to cut them off our menus, and now we only eat them once per month, therefore we reduced the expense from $100-$200 to $24.  

5. Create recipes with cheap ingredients.  

There are a lot of cheap naturally gluten-free foods, and you should make them your first choice.  

Plan your diet and create easy recipes that don’t require so many ingredients. Then, compare prices at local stores and buy the cheapest options.  

If for example, you are making a lasagna, instead of buying a gluten-free tomato sauce that may cost a lot of money, buy onions, garlic, basil and tomatoes, and make it from scratch.  

6. Cook your own meals.  

Buying gluten-free food ready-to-go at a restaurant will be more expensive than going food shopping and buying ingredients for making one meal from scratch.  

Cooking your own meals will not only be beneficial for your health (because you will be avoiding the cross-contamination risk factor), but it will make you save money.  

7. Make your own bread.  

Bread is one of people’s favorite food and I’m sure we all agree.  

Most frozen gluten-free bread are expensive compared to the wheat, rye, and barley-based ones.  

You will eat them all at once, and you probably won’t even have leftovers for the next day, and if you have them, you would probably have to put them in the freezer again, and the taste won’t be the same.  

So start making your own bread and you will save money and time!  

8. Stick to your budget.  

Before going food shopping, make a budget and prioritize the items that you will be shopping.  

Exclude all kind of unnecessary food products, and stick to the budget and list.  

Sometimes when we are food shopping, we get hungry and start putting in the cart products that weren’t on the list. This would affect the budget, so do not spend more money than the one you previously agreed on spending.  

9. Pack snacks.  

It’s a fact that we get hungry in the middle of the day, and it gets worse when we are away from home.  

Buying gluten-free snacks when we go out may be expensive, unhealthy, and could take time to go to a store to buy something.  

To avoid spending unnecessary money on snacks or treats that you are not even sure if they are going to make you feel sick, it’s better to carry with you healt

Which Brands Are Safe for Celiacs?  

There is a wide variety of food brands. Plenty of options for you to choose from. But did you know that products that state on their labels "gluten-free" are not necessarily safe? This is why property label reading is important so you can see if there is a gluten protein in one of the ingredients. Many celiacs go after any brand that states “wheat-free” on their label, without even taking the time to analyze what “wheat-free” really means. Some brands may be good for some stomachs, and some others may not be so good. You should consider trying one brand at a time to test how you feel after eating it. Sometimes, despite a food product is labeled “gluten-free”, they contain some ingredients that can make your stomach swollen or gassy. So my recommendation is always to try a product, and if it is good on you, you can become a loyal customer and buy it again.  

Celiacs’ Peace of Mind

When starting a gluten-free living, for your peace of mind, always look out for what’s best for your health.  

Besides buying gluten-free certified food products, also read food labels properly, and when being unsure or have a question about one ingredient, don’t be afraid of contacting the manufacturer or the cook of a restaurant to confirm that what you are about to eat, is safe.  

So always double check labels and ask manufacturers:  

Was this food product made in a dedicated gluten-free facility or in a shared facility? What were the steps taken to prevent the gluten-free food products from cross-contamination? Does the food product have less than 20 ppm?  

Never stop yourself from asking a question regarding your health.  

Manufacturers that are certified gluten-free must respond to your claims in case of having one.  

So always read labels properly and double check that all the ingredients are safe for you.  

Remember which foods are naturally gluten-free and take your list when going grocery shopping:  

- Eggs - Fruits - Grains - Legumes - Meat - Nuts and seeds - Potatoes - Seafood - Vegetables  

And watch out for the food that can fool you:  

- Beer - Canned goods - Flavored chocolate and candies - Oats - Salads dressings and seasonings - Soy Sauce  

If you want to start a gluten-free diet today, download for FREE “The Easy Gluten-Free Cooking Checklist” here.  

by Mariana Lessmann


We are Mariana Lessmann and Matt Ackerson.

Mariana graduated from Communications & Journalism in Caracas, Venezuela, and has over 10 years of experience as a writer. She has worked on Digital Marketing, and for over 10 prestigious Cable Television Channels aired in Latin America. Matt graduated from Cornell University in New York. He started his own company in 2010, and has been running it by himself since then. Matt is an expert in Marketing, Sales, and creating 6-Figure Funnels for online businesses.

Over the past year we decided to start a company together and created "Vookies", that later expanded and became "Be Breader". We have been helping celiacs around the world to optimize and improve their health by incorporating safe and delicious meals into their daily menus.


Let's start eating delicious and safe!

Your health can change today.