Before tackling the gluten-free diet, let's get to know our culprit. Gluten is a specific type of protein, but one you won't find in meat or eggs. Instead gluten is found primarily in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
Before tackling the gluten-free diet, let's get to know our culprit. Gluten is a specific type of protein, but one you won't find in meat or eggs. Instead gluten is found primarily in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
Perhaps the most difficult step in a gluten-free diet is bidding farewell to bread as you know it -- that includes white, wheat, marble, and rye. Also off limits are bagels, muffins, croissants, hamburger buns, scones -- you get the idea. Yes, even pizza. But don't despair. There are alternatives.
You Have Gluten-Free Bread Choices
Many health foods stores and all major supermarkets now carry gluten-free products, including an assortment of breads. These are often made with rice or potato flour instead of wheat products. Just check the label to make sure it says "100% gluten-free."
Lots of Cereals Have Gluten
Traditional breakfast cereals are another casualty for people on a gluten-free diet. Cream of Wheat is obviously out, but so are many other favorites. Read the list of ingredients and avoid any cereal containing wheat, barley, rye, or malt.
Enjoy Corn and Rice Cereals
Corn and rice-based cereals are good breakfast alternatives, but it's crucial to read labels carefully, as some may also contain malt. You may want to check your supermarket's health-food section for gluten-free products.
A New Twist on Pasta
It's true, no matter what its shape or name, most pasta is made out of wheat. So you'll need to avoid regular spaghetti, macaroni, shells, and spirals when you're on a gluten-free diet. Instead, look for pasta made from rice, corn, or quinoa.
Gluten Free Foods
Fruit, Vegetables and Legumes
- Artichoke
- Asparagus
- Avocado
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Celery
- Chard
- Chickpeas
- Coconut
- Collards
- Cucumber
- Eggplant / aubergine
- Garlic (avoid if on FODMAP diet)
- Ginger
- Green beans
- Kale
- Leek
- Lemon
- Lentils
- Lettuce
- Limes
- Mushrooms
- Olives
- Onions (avoid if on FODMAP diet)
- Pak choi / bok choy
- Parsley
- Pineapple
- Potatoes
- Pumpkin
- Sauerkraut
- Scallions
- Shallots
- Soya beans
- Spinach
- Squash
- Tomato
- Turnip
- Watercress
- Zucchini / courgettes
Meats, Poultry, Fish and Meat Free Substitutes
Ensure items are not breaded or battered
- Beef
- Cod
- Chicken
- Cold cuts / sandwich meat as long as they are not breaded or glazed but check label
- Duck
- Fish
- Lamb
- Mince meat
- Pork
- Quorn mince
- Salmon
- Shellfish and molluscs
- Trout
- Turkey
Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes
- Gluten free bread such as Genius bread and Udi’s gluten free bread
- Gluten free cereals
- Gluten free oats
- Amaranth
- Arrowroot
- Beans
- Buckwheat groats / Kasha
- Cassava
- Chia
- Corn / maize
- Cornflakes
- Flax
- Gluten-free oats
- Granola
- Millet
- Nuts
- Nut flours
- Porridge oats
- Potato
- Quinoa
- Rice
- Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower
- Sorghum
- Soy
- Tapioca
- Teff
- Yucca
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