Gluten Intolerance Group
of Central Arkansas
www.centralarkansasgig.org
Facebook.com/Gluten Intolerance
Group of Central Arkansas
General Meetings
We meet on the Third (3rd) Monday of
each month from 6-8pm in the Annex
Building behind the Arkansas Heart
Hospital.
(Date, time, and place are subject to change for
special events. Check the calendar on the
website or in the newsletter for changes.)
For more information, contact:
Sherri Clay, President
(501) 821-0111
[email protected]
Monthly Newsletter
If you are interested in receiving monthly
newsletters with local information, sign up
at www.centralarkansasgig.org or contact
Anne Luther at (501) 681-5544.
“Gluten-Free 101” Session
If you would like more details on living
gluten-free, please contact Anne or
LaDonna to arrange a personal “GlutenFree 101” session.
Little Rock Area
Anne Luther
(501) 681-5544
[email protected]
Hot Springs Area
LaDonna Brock
(501) 262-4299
[email protected]
100+ Easy-to-Find GF Foods
Here is a list of just some of what you can eat on a
gluten-free (GF) diet. You will need to READ ALL
LABELS of any packaged prepared food.
VEGETABLES: all fresh, frozen (plain-no sauce)
FRUIT: all fresh, canned, or frozen; dried fruit
MEATS/PROTEIN: all fresh meats, poultry, fish, nuts
100% pure ground beef or turkey; Eggs & Egg Beaters
Amy’s GF Frozen Enchilada dinners
Hormel Black Label bacon, Butterball turkey bacon
Hormel Natural Choice lunchmeats
Hormel pepperoni (regular & turkey)
John Morrell franks, bologna, polish sausage
Peanut butter; Nuts and seeds (raw or salted)
Tuna (water or oil-packed)
Tyson® frozen breasts, wings, thighs
Dairy: milk, butter, margarine
Daisy sour cream, Daisy cottage cheese
Kraft Philadelphia cream cheese, Velveeta
Kraft real cheese (not imitation), Kraft grated parmesan
Yogurt - Yoplait, Brown Cow, Stonyfield Organic
Pantry Items: Hormel chili WITH beans
Dinty Moore beef stew, Armour beef stew
Progresso soup (clam chowder, corn chowder)
GF Chex (chocolate, cinnamon, corn, honey nut, rice)
Post Cocoa Pebbles, Post Fruity Pebbles
Gluten-Free Bisquik, King Arthur GF all-purpose flour
Grits, cornmeal, Cream of Rice cereal
Ortega taco shells; 100% corn tortillas
Prego spaghetti sauce (original), Classico sauce
Rice, Idahoan mashed potato flakes
Thai Kitchen Instant Rice Noodles
A local branch of Gluten Intolerance
Group (GIG) of North America
providing support for people with
all types of gluten intolerances, in
order to live healthy, productive lives.
What is gluten?
What can I eat that is
gluten-free?
Who can I talk to?
Snacks: 100% corn tortilla chips, Fritos
Lay’s Stax (original), Lay’s classic potato chips
Nature Valley Roasted Nut Crunch bars
Newman’s Own Organic microwave popcorn; Nut Thins
Condiments: jam, jelly, maple syrup, molasses, honey
Ketchup, mustard, mayonnaise, Miracle Whip
Pickles, olives, oil, all vinegars (except malt vinegar)
San J Wheat-Free Tamari sauce
Sweet Baby Ray’s BBQ sauce; Pace picante sauce
Sweets: Betty Crocker Fruit Roll-ups/Gushers
Betty Crocker GF mixes (brownies, cakes, cookies)
Blue Bell vanilla ice cream; sorbet, fruit sherbet
Hershey’s chocolate syrup; Jell-O
Hershey’s milk choc. & semi-sweet choc. chips
Larabar, KIND energy bars; Skittles; Tootsie Rolls
M&Ms (not pretzel), Snickers, Butterfinger (original bar)
www.gluten.net
www.centralarkansasgig.org
Facebook.com/Gluten Intolerance
Group of Central Arkansas
What Is Gluten Intolerance?
Which Foods Should I Avoid?
Where Can I Eat Out?
Gluten Intolerance describes the
condition of individuals who cannot tolerate
gluten (a protein found in wheat, rye, and
barley) and have an adverse reaction when
gluten is consumed.
People with gluten intolerance should
avoid all products made with wheat
(durum, graham, kamut, semolina, spelt),
rye, and barley (often listed as malt).
These items are included in most bread,
cakes, crackers, cookies, chips, canned
soups, cereals, pasta, marinades, and
beer. You will discover there are wonderful
gluten-free (GF) substitutes for all of these
items.
Some national chains that offer glutenfree menus include: Outback, Chipotle,
P.F. Chang’s, Pei Wei, Chili’s, Bonefish
Grill, U.S. Pizza, On the Border,
Cozymel’s, Olive Garden, and locally
Lilly’s Dim Sum and Star of India.
Fast food restaurants usually have
GF menus online and can offer
(unseasoned) fries, salads, chili, and
hamburgers (no bun). Be aware that it
is always a risk to eat out.
Some people are further diagnosed with
Celiac Disease. Celiac disease (CD) is a
chronic, inherited digestive disease that is
the result of an immune system response
to gluten that damages the small intestine,
causing nutrients to pass through the
digestive system without being absorbed.
Symptoms of gluten intolerance and celiac
disease can include:
 Gastrointestinal: abdominal pain, acid
reflux, bloating, constipation, diarrhea,
gas, nausea, vomiting, weight gain or
weight loss
 Non-Gastrointestinal: fatigue,
vitamin/mineral deficiencies, headaches,
joint/bone pain, infertility, canker sores,
lactose intolerance, eczema, hives,
inflammation, anemia, neurological
problems
 Behavioral: depression, irritability,
anxiety, ADD/ADHD
People may have one or more of the above
symptoms.
See the back of this
brochure for “100+
Easy-to-Find GF Foods”
What CAN I Eat?
Most whole food is naturally gluten-free:
fruit, vegetables, meat, fish, beans,
starches (rice, potatoes, corn), and dairy.
(Because conventional oats are
contaminated with wheat, only certified
gluten-free oats are safe to eat.)
Prepared or processed foods often
contain gluten. Read the ingredients of
any food that you buy.
Gluten-free products are made using
alternative flours: rice, corn, soy, potato,
tapioca, bean, sorghum, quinoa, millet,
buckwheat, arrowroot, amaranth, teff,
Montina, and nut flours.
Where Can I Buy GF Food?
You can purchase gluten-free (GF)
products in a special section of your
grocery store, at Whole Foods, or Drug
Emporium. Make sure the label says
“Gluten-Free.” The gluten-free Dempsey
Bakery in downtown Little Rock can serve
your bakery needs.
What Is GlGCA?
Gluten Intolerance Group of Central
Arkansas (GIGCA) is a local branch of
Gluten Intolerance Group (GIG) of North
America. GIG is a nonprofit 501(c)(3)
national organization providing support
for persons with gluten intolerances, in
order to live healthy, productive lives.
GIGCA officially started in January 2004.
All donations are tax deductible.
Where Can I Get More Info.?
Come to a GIGCA meeting or call about
a “Gluten-Free 101” session. Check out
books about living gluten-free and
cookbooks about cooking without gluten
at a bookstore or the library. Also, GIG
has flyers that can help you get started.
Go to www.gluten.net and find
“Educational Bulletins” in the “Learn”
tab. The bulletin “Easy-to-Find and
Easy-to-Fix Healthy Snacks and Meals”
will show that you can shop for glutenfree foods in any grocery store.