A gluten free diet involves a lot more than just avoiding regular bread and wheat based pasta. It is very involved. Despite this, there are plenty of foods you can still enjoy! For example, many food groups are gluten free already. The gluten free diet permits fruits, vegetables, plain meat, fish and chicken, eggs, nuts and seeds, legumes and lentils, most dairy foods, oils and margarines.
For additional information, take a look at the Coeliac and A Gluten free diet PDF
A gluten free diet involves choosing foods that do not contain gluten. Gluten is contained in the following:
Fortunately, there are now a great range of alternative gluten free products available. This will enable you to make the transition from a wheat-based diet to gluten free diet easily without sacrificing good nutrition or enjoyment of food. Specialty gluten free products include gluten free pasta, breakfast cereals, breads, crispbreads, sweet biscuits and many others. The health food section of supermarkets, health food stores and other specialty outlets will stock a variable range of gluten free foods.
Gluten-free grains and starches:
People with coeliac disease can buy two types of gluten free foods:
Rice flour - pure cornflour (maize flour) - cornmeal - soya flour - potato flour - arrowroot - buckwheat - sago - sorghum - millet - tapioca - besan flour - urid flour - lentil flour - amaranth - lupin - baby rice cereal
Rice cakes - corn cakes - some rice crackers *Gluten free bread - breadcrumbs - biscuits - rolls - cakes - pastries and desserts from allowed flours.Gluten free bread - biscuit and cake mixes. Cornmeal - polenta.
Rice and corn breakfast cereals (check for malt and malt extract) Homemade muesli using allowed ingredients.
Rice - tapioca - buckwheat - gluten free pastas - rice vermicelli - rice noodles
Fresh - frozen - canned - preserved - stewed or dried fruit - fruit juices
Fresh - frozen - dehydrated - or canned vegetables without sauces - vegetable juices
Meat - Fish - Poultry
Fresh - smoked - corned - frozen without sauces - crumbs or batters. Canned meat or fish without sauce or cereal. Ham off the boneBacon - gluten free sausages
Block or processed cheese - cream or cottage cheeseUHT - evaporated - powdered or condensed milk - buttermilk,Yoghurt (check) - dairy desserts*Plain or flavoured icecreamFresh or canned cream
Legumes - nuts
Dried - canned or fresh beans - nuts and seeds - peanut butterGluten free canned baked beans
Steamed rice - grilled fish (check no flour) - chicken (no stuffing) - steak - steamed vegetables - baked potato - some chips*
Plain chocolate - popcorn - jelly - meringue - plain potato crisps - plain corn chips - rice crackers* - most yoghurts*
Water - tea - coffee - cocoa - milk - cordials - soft drinks - soda water - mineral water - fruit and vegetable juicesWine (including sparkling and fortified wines) - most spirits and liqueurs - cider
Tomato sauce - most vinegars - honey - jam - peanut butter - salad dressings not thickened - gelatine - gluten free baking powder - gluten free custard powder - gluten-free soy sauce - sugar - golden syrup - Mighty Mite® - Vege Spread® - Aussie Mite®Some stock cubes - gravies - sauces and condiments*.
Wheat flour - Wheaten Cornflour - Bakers Flour - Spelt Flour - Rye Flour - Custard Powder Made From Wheat - Oat Flour - Barley Meal - Gluten Flour.
All bread including rye - and commercial soya bread - flat bread - wuppertaler - pumpernickel - sourdough bread - biscuits - buns - pastries - muffins - crumpets - pikelets - croissants - breadcrumbs
Breakfast cereals containing wheat - oats - semolina - barley - rye - malt - malt extract - wheatgerm - wheatbran - oatbran - bulgur
Spaghetti - noodles - pasta - instant pasta meals (unless labelled gluten-free) - couscous - gnocchi
Commercial thickened fruit pie filling* - fritters - choc coated sultanas and nuts*
Canned or frozen vegetables in sauce - commercially prepared vegetable and potato salads* - commercial hot chips/wedges*
Meat - Fish - Poultry
Foods prepared or thickened with flour - battered or crumbed - sausages - processed meats* and fish*. Meat pies - frozen dinners - corned beef*
Malted milksIcecream with cone or crumbs
Legumes - nuts
Textured vegetable protein products - gluten steaksSome baked beans*
Hamburgers - pizza - souvlaki - sausages - battered food (e.g. fried fish) - crumbed food (e.g. crumbed chicken) - stuffed roast chickens
Packet savoury snacks* - many sweets and filled chocolates - licorice - many frozen desserts - flavoured potato crisps and corn chips*
Cereal-based coffee substitutesCereal-based cocoa beverages(e.g. Milo® - Ovaltine® - Aktavite®)Soy milks*Barley watersMilk flavourings* Beer - ale - stout and lager - Alcoholic soft drinks containing malt vinegar
Malt vinegar - soy sauce containing wheat - baking powders containing wheat flour - mixed seasonings - beef - vegetable and yeast extracts (e.g. Vegemite® - Marmite® - Promite®) - Many sauces - pickles - relish - chutney - salad dressing - stock cubes* - chicken salt.
For expert dietitian advice, please book an appointment with one of the Shepherd Works dietitians on +613 9890 4911, or click here to submit an appointment enquiry online.
Day time and early evening appointments are available. For people who live interstate, overseas or are unable to make it to one of our practice locations, Shepherd Works offers a phone consultation service – please phone +613 9890 4911 to arrange.