A Gluten Free Diet Quick Start Guide

What is gluten?

Gluten is a sticky protein found in barley, wheat and rye. It’s the component that holds together pasta, makes bread rise and the pizza dough to stretch. Most people can tolerate this protein but it causes a severe immune reaction when taken by people with celiac disease.

Celiac and gluten

If a person suffering from celiac eats foods containing gluten, the lining of their small intestines are destroyed by the protein, making it impossible to absorb nutrients. The person experiences several symptoms, such as fatigue, abdominal pain, diarrhea, muscle cramps, skin rash and depression. It is imperative for people with celiac to follow a gluten free diet to avoid any damage to their intestines.

Foods that contain gluten

The obvious foods that contain gluten are those made from wheat flour, such as crackers, cookies, bread, pasta, pizza, candies, cakes and doughnuts.

Other items that may contain gluten

Gluten is also found in other sources that are less obvious, such as salad dressings, candy, beer, soy sauce, processed soups and sauces, spice blends, rice mixes, canned items, ice cream, malt vinegar, processed juices, jelly beans, popsicles, Play-Doh and flavored milk. Most processed foods contain gluten as well as nutritional supplements, vitamins and even soaps, certain lipsticks, shampoos and medicine. Gluten may be hidden in food labels as modified food starch, emulsifiers, caramel color, malt, lecithins, MSG or soy sauce. Gluten may be labeled as the natural flavoring in most food items. It is always good to confirm whether this natural flavoring is gluten free.

Safe foods

There are many foods that people on a gluten-free diet can safely consume without any worries. These include all rice varieties, such as basmati, Arborio and jamine and all vegetables ranging from broccoli, spinach, amaranth, carrots and cabbage. Other foods include cereals and legumes, such as lentils, beans, haricot, black beans, chick peas, cow peas, peas among others. Quinoa, corn, millet, sorghum, polenta, buckwheat and tapioca are also safe. Tubers, such as Irish potatoes, sweet potatoes, arrowroots, yams and cassava are gluten free as well. Unprocessed poultry, pork and beef meat, fish, seafood, most cheese, yogurt and butter as well as eggs and milk are also safe. Nutrition bars are a great supplement of a healthy lifestyle, providing people with energy and nutrients when they do not have time to eat a meal. Manufacturers of gluten-free protein bars are getting more gluten conscious and reformulate some of their recipes to eliminate gluten in their products. Those on a gluten-free diet can snack on these bars to enhance their protein intake.


Most beers are malt-based so they contain gluten, unless they are labeled as gluten-free. Wines, liquors and ciders are safe although it always good to double-check the components. Distilled liquor is always safe unless it was flavored after the process. Read the label carefully or call the manufacturer to ask whether the flavoring contains gluten, if it’s not clearly stated on the packaging.

Reading labels

People on a gluten free diet must read the labels of all food items carefully before making any purchases. Just because an item is labeled as wheat-free doesn’t mean that it is gluten free. It might contain some of the hidden gluten in form of flavoring or coloring. In the U.S., manufacturers are required by the law to disclose wheat in the ingredients list. However, this rule does not apply to foods from other countries. There are also many gluten-free products in the market, such as those from General Mills, Unilever, Hain-Celestial, Kraft and McCormick. These products are more expensive compared to others. In major cities, there are also bakeries and specialty stores that are exclusively gluten-free or have a section.

Ratio Bar

Posted by on Feb 24 in 20g–24g Protein, All Natural, Organic | 1 comment

Ratio Bar
Ratio Bar has done extensive research to create a bar that is 100% free of GMO ingredients, safe, healthy and nutritious. All 6 meal replacement bars are high in hormone free protein and low in net carbs.

Ratio Bar Highlights

yellow_star 100% Natural yellow_star Non-GMO yellow_star No Soy Protein
yellow_star Hormone Free Protein

Main Protein Source

Whey Protein

Ratio Bar Nutrition Facts

INGREDIENTS: ALL INGREDIENTS ARE 100% NON-GMO. INGREDIENTS: Hormone-Free Protein Blend (Whey Protein Isolate, Whey Protein Concentrate, Collagen Peptides, Glycerine, Peanut Paste (Peanuts, Salt, Palm Oil), Peanut Butter (Peanuts, Sucrose, Palm Oil, Sea Salt), Palm Kernel Oil, Erythritol, Water, Powder Sugar (Sugar, Tapioca Starch), Organic Tapioca Maltodextrin, Milk Whey Protein Crisps (Milk Protein Concentrate, Whey Protein Concentrate, Tapioca Starch, Calcium Carbonate), Cocoa Powder, Natural Flavors, Sunflower Lecithin, Soy Lecithin, Salt, Peanut Oil, Glycerol and Erythritol and sugar alcohols derived form natural ingredients gut do not cause the issues commonly asociated with sugar alcohols. Erythritol has a caloric value of 1 calorie per gram.

Allergen Statement: Contains peanuts, soy lecithin and milk. Manufactured in a facility that also processes egg and tree nuts (almonds).

Nutrition facts based on Peanut Butter Cup flavor. Facts and ingredients vary by flavor.


All Ratio Bar Flavors

Ratio Bar FlavorsAbout Ratio Bar

After 12 months of research and development, Anti-Aging Essentials, Inc., parent company of RATIO Protein Bars, has launched a new line of sports nutrition bars which meets the company’s goal of “clean eating” in a high protein bar with low net carbohydrates.

The new RATIO bars, based on a high protein, low carbohydrate technology, are notable for what is missing. No artificial flavors or colors, no GMOs, no soy protein, no hormone protein, and no gluten. Any ingredient which did not qualify as “clean” was removed or replaced with a natural ingredient. The result is the only high protein, non-GMO, all natural coated bar on the market today. (source: Ratiobar.com)

The Ratings

Not enough reviews and ratings available online yet to judge Ratio Bar. For our personal review, see the comments section.

Test pictures Ratio Bar

Price: $19.99 for 6/box





Disclosure: Ratio Bar has provided Gluten Free Protein Bar Reviews with free samples of all 6 Ratio Bars.

Oh Yeah Victory Bar

Posted by on Feb 6 in 20g–24g Protein | 1 comment

Oh Yeah Victory Bar
OhYeah! Nutrition sends a contender for the popular Quest Bar into the protein bar market – the Oh Yeah Victory bar, which is high in fiber and protein and without artificial sweeteners and flavors.

Oh Yeah Victory Bar Highlights

yellow_star High Fiber yellow_star No Artificial Flavors yellow_star No Artificial Sweeteners
yellow_star No Sugar Alcohols

Main Protein Source

Whey Isolate

Nutrition Facts Oh Yeah Victory Bar Peanut Butter Chip

INGREDIENTS: Protein Blend (OhYeah! Blend Consisting of Whey Protein Isolate, Milk Protein Isolate, Calcium Caseinate), Natural Prebiotic Soluble Fiber from Vegetable Source, Peanut Butter, Peanuts, Peanut Butter Chips [Sugar, Palm Kernel Oil, Partially Defatted Peanut Flour, Non-Fat Dry Milk Powder, Salt and Soy Lecithin (an Emulsifier)], Peanut Flour, Agave Syrup, Evaporated Cane Juice Crystals, Cocoa Butter, Natural Flavors, Soy Lecithin (an Emulsifier), Guar Gum, Salt and Almond Butter.

Allergy Alert: This product contains almonds, peanuts, milk, soy and is produced in a facility that processes other tree nuts.

Nutrition facts based on Peanut Butter Chip flavor. Facts and ingredients vary by flavor.


All Oh Yeah Victory Flavors

Oh Yeah Victory Bar Flavors


About OhYeah!

Oh Yeah Victory Bars are formulated with Premium High-Quality Protein sources and is naturally rich in branched-chain amino acids (BCAAs), making it the perfect product to incorporate convenient muscle building protein into your diet. (source: ohyeahnutrition.com)

The Ratings

Out of the four currently available flavors Chocolate Chip Cookie Dough got the best ratings. Opinions about the Victory flavors are spread out and go from delicious to bland. If you like Quest Bars and Life Lift bars, you probably will like the Victory bars as well.

Buyers describe it as chewy and gooey. You can easily shape an “U” with one of these bars to give you an idea of the texture.

Buyers liked the fact that there are no sugar alcohols in the Victory bars compared to Quest bars. They also appreciated the high amount of fiber and protein while being  low in sodium.

Cost is very similar to Quest bars and in the mid-range for protein bars that size. Definitely look out for discounts and never buy at retail price.

Price: $34.95 for 12/box


The Gluten Free Bar

Posted by on Nov 25 in 10g–14g Protein, All Natural, Dairy Free, Featured, Kosher, Organic, Vegan | 0 comments

The Gluten Free Bar
Created by two brothers with severe gluten intolerance, the Gluten Free Bar is made of simple, healthy ingredients and comes in four flavors, that anyone can look forward to eating.

Product Highlights

yellow_star Vegan yellow_star Soy Free yellow_star Non-GMO yellow_star Dairy Free yellow_star Casein-Free yellow_star Low Sodium
yellow_star All Natural yellow_star Cholesterol Free yellow_star Wheat-Free yellow_star Omega-3 from Flax

Main Protein Source

Brown Rice Protein
Pea Protein


INGREDIENTS: Virginia peanuts, organic brown rice syrup, protein blend (brown rice protein, pea protein), dates, organic agave nectar, organic dark chocolate (organic chocolate liquor, organic cane sugar, organic cocoa butter, organic cocoa powder), organic
crisped brown rice, golden flaxseed, cocoa powder, vanilla, sea salt.

Allergen Statement: Contains peanuts

Nutrition facts based on Chocolate Peanut Butter flavor. Facts and ingredients vary by flavor.


All Gluten Free Bar Flavors

GFB_peanutbutter GFB_chocpeanutbutter
GFB_oatmealraisin GFB_cranbtoastalmond
GFB_cococashcrunch GFB_darkchoccoco

About The Gluten Free Bar

Marshall and Elliott are two brothers with severe gluten intolerance and the founders of The Gluten Free Bar.  After a couple years of unsuccessfully trying to find a decent gluten-free protein bar, they decided that they could do better. Their mission is simple: make the world’s best gluten-free protein bar. To achieve this they have to make a great-tasting product and make it something people look forward to eating. The brothers also have to make it good for you, so they use only the best, most simple of ingredients that make you feel good and give you clean energy to get you through your day.

(source: theglutenfreebar.com)

The Ratings

All reviews that we’ve found loved the taste of the GFB, especially of the Cranberry Toasted Almond and Oatmeal Raisin. It can occasionally taste like a rice krispy, because of the Brown Rice Protein.

All flavors are moist and filling with great texture.

Marshall and Elliott just recently switched from Soy Protein to Pea Protein, which is why the GFB is now soy-free. They also use lots of organic ingredients and a good amount of protein.

With $2.33 per bar at retail the GFB is in mid-field. If you would like to get specials to lower the price, sign up for the GFB Newsletter at theglutenfreebar.com.

Price: $28.00 for 12/box