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The Easy Gluten Free Diet Foods List

If you’re new to this whole ‘eating gluten free’ thing it can be quite overwhelming knowing where to start. Maybe you have been diagnosed with coeliac disease or maybe you just know eating gluten makes you bloated, sick and sluggish. Whatever the reason, there is plenty of evidence to suggest that eating a predominantly gluten free diet can help with myriad health conditions. Now we know many of our ailments start with bad gut health, cleaning up our diet from processed grains is a great place to start. 

The first step is to get rid of all the gluten-containing products in your kitchen and stock it with alternatives. Stick to unprocessed, fresh, whole foods to naturally stay gluten-free. Our best advice is to remain vigilant – always check the ingredients on packets and keep in mind where and how things have been made. 

We have compiled what we think will be a helpful list for newbies  and we hope we have managed to get you off to a good start. A simple GO/STOP reference list of what you need to avoid and what you can welcome into your diet with open arms. 

You may feel somewhat restricted compared to what you ate before, but we look at it as opening your mind to eating really good, whole foods more often. 

For everything else like tasty desserts and family friendly meals – there’s us! 

GO

The following grains and other starch-containing foods are naturally gluten-free: 

Rice
Cassava
Corn (maize)
Soy
Potato
Tapioca
Beans
Sorghum
Quinoa
Millet
Buckwheat groats (also known as kasha)
Arrowroot
Amaranth
Teff
Flax
Chia
Yucca
Nut flours 

Then you have all the following food groups which are naturally gluten free: 

fruits and vegetables
beans
seeds
legumes
nuts
potatoes
eggs
dairy products
oils and vinegars
corn
rice
fish
lean beef
chicken
seafood 

For baking, use substitute flours. These can include: 

buckwheat
corn
millet
rice
sorghum
quinoa
chickpea 

Use xanthan gum or guar gum as a substitute for gluten when baking. Search the internet and do some reading about substitutions for gluten when baking as many times you can’t simply substitute like for like with flours, etc. 

Now – for what you CAN’T have: 

STOP 

wheat
wheat starch
wheat bran
wheat germ
couscous
cracked wheat
durum
einkorn
emmer
farina
faro
fu (common in Asian foods)
gliadin
graham flour
kamut
matzo
semolina
spelt 

It’s not just wheat you need to avoid. Other offenders are: 

barley
bulgur
oats (oats themselves don’t contain gluten, but are often processed in facilities that produce gluten-containing grains and may be contaminated)
rye
seitan
triticale and Mir (a cross between wheat and rye) 

Gluten may also show up as an ingredient in: 

barley malt
chicken broth
malt vinegar
some salad dressings
veggie burgers (if not specified gluten-free)
soy sauce
seasonings and spice mixes
soba noodles
condiments 

It may seem daunting to go gluten-free at first. But for many, the advantages far outweigh the inconvenience. 

References:

https://celiac.org/live-gluten-free/glutenfreediet/food-options/
https://chriskresser.com


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