Gluten is a protein found in several grains including Wheat, Spelt, Kamut, Barley and Rye. This protein must be avoided by individuals with allergies, Celiac Disease, Dermatitis Herpetiformis, Gluten Intolerance and several other conditions.

Over the years oats have been controversial as to their suitability for wheat/gluten-free diets. Once believed to contain gluten, it has been concluded that pure oats may be safely consumed. Most companies that process oats also include wheat and gluten grains, therefore they are cross-contaminated with gluten and not safe. Purchase oats only from dedicated facilities and always confirm their status prior to consuming.

It is also advised to purchase all other gluten-free flours from dedicated sources to avoid cross contamination. Safe companies (such as Kinnikinnick and Bob's Red Mill) not only have dedicated facilities, but test their ingredients for levels of gluten.

According to the Gluten Intolerance Group (GIG) of North America the following grains and starches are allowed as substitutes for wheat/gluten-free diets:

For more information on these foods read Guide to Grains & Baking Ingredients.

When baking it is best to use a combination of flours to equal wheat flour. Here are just a few examples of several different mixes:

Don't forget to use Xanthan Gum OR Guar Gum in your wheat/gluten-free baking. These are important additions to your gluten-free baked goods as they will affect the texture and appearance of the overall food. 

• Xanthan Gum: Use 1 teaspoon per 1 cup of gluten-free flour

• Guar Gum: Use 1/2 teaspoon per 1 cup of gluten-free flour.