Gluten-Free Goodies at the MILL

Authored by: Gail Anderson, RD and UMN Nutrition student

The Mill City Farmer’s Market offers a variety of gluten-free products. Gluten-free products are beneficial for people with celiac disease, gluten intolerance, and wheat allergies. Celiac disease is an autoimmune disorder. When people with celiac disease eat gluten, it sets off a response that causes damage to the small intestine. Symptoms vary from person to person, and occur in the small intestine or in other parts of the body. Symptoms range from irritability to diarrhea and abdominal pain. It is recommended that a person be tested for celiac disease before beginning a gluten- free diet, which involves a simple blood test.

Gluten intolerance is slightly different in that the gluten intolerance is not likely immune related. Symptoms may come and go, however they do not cause permanent damage. Symptoms of gluten intolerance include diarrhea, abdominal pain, or gassiness. Celiac disease and gluten intolerance are not to be confused with a wheat allergy, which may causes allergic reactions in the lungs, skin, mouth, or abdominal region. An allergy is only problematic when certain foods are consumed.

Gluten is a protein found in wheat, barley, and rye. For those people who are following a gluten-free diet, it is important to read food labels to see if gluten is present. Look for the following grains/foods that do not contain gluten: amaranth, arrowroot, beans, buckwheat, corn, garfava, millet, Montina, nut flours, potato, quinoa, rice, sorghum, soy, tapioca and teff (1).

The following words will indicate that gluten is present (2):

  • Emulsifiers
  • Stabilizers
  • Thickeners
  • Barley
  • Wheat, rye, triticale, kamut and oat
  • Flour, self-rising flour, enriched flour, graham flour, durum flour, gluten four
  • Food starch and modified food starch
  • Hydrolyzed vegetable protein (HVP)
  • Malt or malt flavorings

Look for these products at the market if you are searching for gluten-free foods:

  • Gluten-free granola from Bliss Gourmet Granola
  • Gluten-free crepes from Spoonriver
  • Gluten-free noodles and bread mix from Vintage Farmer sold at The General Store
  • Corn cake pancake mix and corn chips from Whole Grain Milling sold at The General Store
  • Gluten-free aebleskiver mix from Aunt Else’s Aebleskivers
  • Gluten-free products from French Nugget
  • Look for other naturally gluten-free products at Ellie’s Flax and Gorkha Palace

*Dietary changes should not be initiated without first consulting your physician.