If you suffer from
coeliac disease it's important to stick to a gluten-free diet. Here are the foods you can enjoy and foods you should avoid.
Foods to include
Fresh, unprocessed gluten-free foods:
- Meat, poultry, fish and eggs
- Fruit and vegetables
- Milk, natural yoghurt and cheese
- Rice, rice noodles, maize and polenta
- Single ingredient herbs and spices, salt and pepper
- GF breads
- GF pastas
- GF cereals
- GF biscuits and crackers
- GF bread, cake, biscuit, pancake and pizza mixes
Gluten-free products can be bought in supermarkets and health food shops.
Foods to avoid
Gluten-containing foods:
- Wheat and rye breads, including sour-dough breads
- Cereals based on wheat, oats, barley and rye, and any cereal containing malt extract
- Regular pasta (including gnocchi) and other wheat noodles (eg instant noodles, hokkein noodles and soba noodles)
- Biscuits and crackers made from wheat, rye and oat flour
- Regular cakes, pastries, pizza dough and pancakes
- Wheat flour, breadcrumbs, batters
Foods to watch out for:
Other possible sources of gluten:
- Cornflour if made from wheat
- Stock powder, stock cubes, booster – most brands contain flour
- Soy sauce – most brands contain wheat flour as an ingredient. Fish sauce is gluten-free, but many Asian sauces contain thickeners
- Seasoning mixtures (eg steak seasoning, chicken salt, curry powder, seasoning mixtures for potato wedges and BBQ chicken) – can contain flour or bread crumbs.
- Commercial bottled sauces, relishes, chutney, curry pastes, marinades – can contain thickeners, malt vinegar or soy sauce.
- Mayonnaise and other similar dressings can contain thickeners
- Manufactured or processed meats can contain gluten in the form of cereal fillers
- Dips – can contain ingredients such as breadcrumbs or mayonnaise
- Flavoured varieties of potato crisps, corn chips and rice crackers – can contain soy sauce, hydrolysed vegetable protein or maltodextrin
- Pure icing sugar is gluten free; soft icing sugar & icing sugar mixture contain cornflour
- Toppings can contain thickeners
- Custard powder and ready-made custards can contain wheat flour or wheaten cornflour
Baking powder – can contain wheaten cornflour
- "Flourless" cakes must be checked: ensure bread or biscuit crumbs, gluten-containing baking powder or soft icing sugar were not used, and that the tin was not flour-dusted
- Beer
- Medications can also contain gluten – always check with a doctor or pharmacist
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