This is a brief overview of a gluten-free diet.
Please be aware that there are many other foods that may contain gluten that you will also need to avoid.
Eat Freely
These foods are all naturally gluten-free
- Fruits
- Vegetables
- Unprocessed meats
- Unprocessed fish
- Legumes (Beans) and Pulses (Lentils, Chick Peas) - soy
- Gluten-free grains –Amaranth, Buckwheat, Corn (Maize), Fonio, Millet, Quinoa, Sorghum, Rice
- Gluten-free starches – Sago, Tapioca (Arrowroot), Potato, Soy
- Milk, Eggs, Cheese
- Oils
- Nuts and Seeds
- Butter and Margarine
- Any food labelled ‘Gluten-free’
If the above foods are cooked or combined with wheat or gluten-containing flour, sauces, batter or breadcrumbs they are NOT gluten-free and so are not part of a gluten-free diet.
Totally Avoid
These Grains contain Gluten
- Wheat – and its varieties including Spelt, Kumat, Durum
- - and its derivatives – Cous cous, Semolina, Bulgar (bourghul)
- Barley – and its derivative Malt, Malt Flavouring
- Rye
- Oats
- Triticale – a cross between wheat and rye
Avoid Any Foods which may Contain Gluten
- For example regular Bread, Cakes, Biscuits,
- Cereals,
- Pastries, Soups,
- Pizza, Pasta, Pancakes,
- Sausages, Burgers, Batter or Crumbed foods, Cornflour,
- Sauces and Condiments,
- Baking powder,
- Soy Sauce, Malt vinegar, Stock,
- Spreads like Vegemite to name a few.
You will find that many processed, pre-packaged and ready-meals contain gluten. And take-away foods are prone to cross-contamination e.g. foods cooked in the same oil as bread crumbed or battered foods.
In the last five years the food manufacturing industry has realised the need for gluten-free foods. There is now a wide choice of gluten-free alternatives available in most supermarkets especially the basics like bread, cakes, biscuits and pasta. Please always check the label very carefully.
Avoid Ingredients that may be Derived from Gluten unless the packaging says otherwise
- Thickeners (& additives 1400-1450),
- Hydrolysed vegetable protein,
- Starch,
- Dextrin, Maltodextrin,
- Flavours, MSG (Monosodium Glutamate), Natural Flavouring.
No Detectable Gluten, even if derived from wheat.
There are a few ingredients derived from wheat that are gluten free due to their processing - dextrose, glucose and caramel colour (additive 150).
Beverages
The drinks you consume may also contain gluten.
- Gluten-free – Wine, Pure Water
- No detectable gluten - Bourbon, Brandy, Cider, Cognac, Gin, Port, Rum, Scotch, Vodka, Whiskey, Wine
- Avoid unless it states it is gluten-free - Ale, Beer, Lager, Malt and Malted drinks
Medication and Supplements
Check your medication for any gluten content. Your doctor can prescribe a suitable gluten free alternative.
Many vitamin, mineral and herbal supplements contain gluten. Be sure to check labels and ask for a gluten free alternative.
Cross Contamination
Cross contamination can be an unintentional source of gluten in your diet. Always be very careful in the kitchen. Keep any gluten foods away from your gluten-free food. Use separate or clean pots, pans, utensils, toasters and grills. Crumbs from the toaster, butter or spread jar are common sources of contamination.
Even a tiny amount of gluten in the diet can have an effect on your health which you may notice immediately, later on or not at all. Even a small amount can reverse the healing achieved with your gluten-free diet, even damaging the villi, which can then take months to repair. In this time your body’s ability to absorb vital minerals and vitamins can be impaired and symptoms may re-appear.
Labelling
Food labelling standards vary dramatically from country to country. Some countries allow a certain level of gluten content to be present in products labelled "gluten free". For your good health it is essential that you become ingredient aware and a dedicated label reader to always check for gluten content.
Food Labelling - Australia and New Zealand
‘Gluten-free’ must not contain any detectable gluten - that is less than 0.0005% (5 parts per million PPM) This is the smallest level scientific tests can detect.
‘Low-Gluten’ must contain less than 0.02% gluten (200 PPM). This is not recommended in a gluten-free diet.
Expert Help
It is recommended that you consult a dietician or health professional experienced in CD who can assist you with your gluten-free diet to maximise your nutritional intake.You will find that investing in a selection of gluten-free cookbooks will help you get used to selecting and cooking the right foods.
It is also well worth joining your local Coeliac Society who provide valuable information for Coeliacs including extensive lists of suitable foods, local gluten-free suppliers, support and the latest news.
