Gluten Free Eating
Gluten is a little protein molecule that is found in some grains, including wheat. For some people gluten is a big problem as it sparks off an intolerant or allergic reaction.
Some people have Coeliac Disease which is an autoimmune condition causing a permanent intolerance to gluten. People with Coeliacs have to avoid all forms of gluten. It is possible, however to have a less severe form of gluten sensitivity which can cause quite an array of unpleasant symptoms (bloating, constipation, flatulence, fatigue, loss of appetite and so on). This factsheet is designed for this latter group of people.
Where do I find gluten?
Gluten is present in a number of different grains including wheat, barley, rye and triticale. It is present in small amounts in oats and rice, although some people can still tolerate these grains.
Any foods that contain the above grains also contain gluten. Unfortunately these grains, especially wheat are very, very common and present in many processed foods. Most of us eat these foods every day of our lives.
Tips for Avoiding Gluten
- Read all food labels carefully - this will mean your first few shopping trips will take longer than normal, but you will soon get used to the foods you can and can’t eat.
- Gluten free breads usually taste better toasted and are best stored in the fridge or freezer. Experiment with a few different brands as some are definitely better than others.
- When eating out choose foods without crumbing, coatings, gravies and sauces. Ask restaurant staff for recommendations. It is often best to call ahead to notify the chef of dietary requirements.
- Replace gluten containing foods with brown rice, buckwheat, unpeeled potatoes, fresh and dried beans and legumes, fresh fruit and Vegies.
- Avoid skipping meals, eat slowly and chew all food thoroughly. Enjoy your food!
- Plan your meals and carry snacks with you so you are prepared for all eventualities!
- There are a number of coeliac societies around Australia and they provide information to all people trying to avoid gluten. For information on ingredients, where to shop, friendly restaurants, cooking and recipe tips call 9411 4100 or have a look at the website: www.nsw.coeliac.org.au
Gluten Free Eating
Here is a list of the main gluten containing foods, along with the all important alternatives that you can include in your diet. While going gluten free takes some adjusting there are more and more good alternatives available.
Foods to Include
- Grains: buckwheat, rice, amaranth, wild rice, maize (corn), quinoa, millet, sorghum, polenta. Spelt and kamut contain gluten, but are often OK
- Roots & tubers: potato, tapioca, arrowroot, sweet potato, parsnip, jerusalem artichoke
- Legumes: beans, soy, lentils, peas, chickpeas
- Breads: gluten free breads based on buckwheat, corn, rice, chickpea fl our, soya flour. Spelt and kamut bread may be tolerated
- Cereals: gluten free muesli; make your own muesli with gluten free grains, raw nuts & seeds & coconut; oat & polenta porridges; brown rice with yoghurt, fruit & honey
- Pastas: 100% buckwheat noodles; rice noodles; corn, soy & rice pastas - some pastas are a bit mushy, so try a few different brands
- Crackers: rice cakes, corn cakes, gluten free products
- Flours: soy, buckwheat, millet, rice, finely ground polenta, potato, chickpea (besan)
- Snacks & desserts: popcorn, dried fruit, fresh fruit, carob, sesame snacks, fruit and nut bars, gluten free biscuits or other snacks, Rowie’s Cakes and Roberta’s both make fabulous gluten free cakes and treates
- Seasonings and thickeners: tamari (wheat free soy sauce), fresh/dried herbs and spices; vinegars except for malt; 100% corn flour; arrowroot, kuzu and agaragar
- Beverages: white wine, light rum, tequila without dyes, potato vodka, teas, coffee, soft drinks, mineral water, fresh fruit/Vegie juices
Foods to Avoid
- Grains: wheat (including durum, semolina, triticale), rye, bulgur, couscous and possibly oats
- Roots & tubers: French fries - check the label
- Legumes: baked beans unless gluten free
- Breads: wheat breads, rye bread, oat bread, barley bread, burritos, pumpernickel bread, pitta bread, some mountain breads
- Cereals: most commercial cereals including rice bubbles, wheat-bix, bran flakes, special K; wheat germ; wheat bran; porridge oats; oat bran; cereals containing malt
- Pastas: durum wheat pasta (spaghetti, macaroni, etc), egg noodles, hokkein noodles,barley pasta, spelt pasta
- Crackers: wheat crackers, ryvita, oatcakes, bran biscuits
- Flours: wheat, wholemeal, baker’s, rye, semolina, barley, battered/crumbed foods
- Snacks & desserts: most biscuits, cookies, cakes, scones, pastries, liquorice and pies.
- Stock, seasonings and thickeners: malt and malt vinegar; vegemite; wheat starch; soy sauce; gravy
- Beverages: cereal & malted beverages; malted milks; wheat beer; ovaltine & milo
Meal Suggestions
Breakfast
- Gluten free toast with avocado and tomato; ricotta and honey; tinned sardines and cucumber; nut butter and vegemite; banana and jam; hummus, rocket and tomato.
- Fruit and yoghurt and a sprinkling of nuts and seeds.
- Polenta porridge with banana, honey and sultanas.
- Cooked brown rice mixed with yoghurt, chopped almonds, sultanas and stewed apple.
- Buckwheat pancakes with strawberries and honey.
- Poached eggs on gluten free toast.
Lunch
- Homemade hearty soup.
- Salads: rice salad, Greek salad, make up your own big bowl with lots of raw fresh vegies, avocado, hummus and chicken.
- Wheat free bread with avocado, tinned fish, tomato and rocket.
- Sushi and nori rolls (without the soy sauce, but take your own tamari).
- Jacket potato with coleslaw, grated beetroot and grated cheese; or chilli beans
Dinner
- Grilled/baked fish with steamed vegetables
- Hearty big stews on polenta or millet
- Vegie and chicken or tofu stir fry with garlic, ginger, chilli and tamari
- Risottos
- Mushroom omelette with a big pile of salad.
- Yummy, healthy nachos with 100% corn chips, mashed avocado and a sprinkling of grated cheese
Snacks
- Tamari coated nuts and seeds (available from health food shops)
- Fruit and yoghurt
- Smoothies with yoghurt and fruit
- Sago puddings
Conditions
The A to Z of natural cures.
Digestivo