For information only. Products do not replace diagnosis, treatment or a varied diet. Seek professional advice for symptoms, pregnancy and use by children.
A gluten free diet is essential for coeliac disease and some other conditions, and it is not necessarily healthier for everyone. If you suspect a problem, do not cut out gluten before talking to a doctor, because it can distort test results. This is general information.
Shopping list
- Naturally gluten free: meat, fish, eggs, fruit, vegetables, legumes, rice, potatoes, maize, buckwheat and quinoa.
- Substitutes: pasta and bread labelled gluten free.
- Oats only if labelled gluten free, because of possible contamination.
- Dairy and nuts without additions.
Reading labels
Gluten is found in wheat, barley, rye, spelt and triticale. Watch for hidden sources in sauces, soups, sausages and spice mixes. Avoid anything you are unsure about.
A sample day
- Breakfast: yoghurt with fruit and gluten free oats.
- Lunch: chicken, rice and roasted vegetables.
- Dinner: an omelette with vegetables and potatoes.
In the kitchen and out
Gluten can transfer via a board, toaster or shared butter. Keep utensils and storage separate, and ask in restaurants how a dish is prepared. It helps to plan the diet with a dietitian, because some ready made gluten free products contain more fat and sugar and may have less fibre.
In the first week keep planning simple: three proven dishes you repeat, one shopping list and prepared snacks such as fruit and nuts. Once you recognise safe products and shops, shopping becomes faster and cheaper.
Sources: NIDDK.
Common questions
Should everyone eat gluten free?
No. It is essential for coeliac disease and other diagnosed conditions, and without them there is no evidence of benefit.
Are oats gluten free?
Oats are often contaminated, so choose those labelled gluten free.
