Gluten-Free Guide
Why go gluten-free?
A gluten-free diet certainly is not necessary for everyone! Here are three instances where a gluten-free diet needs to be implemented:
You have been diagnosed with coeliac disease. Around one in 70 people in Australia have coeliac disease, which requires a total and strict elimination of gluten in the diet. Caution is required to ensure food has not been contaminated with gluten, as even trace amounts can cause significant reactions.
You have non-coeliac gluten sensitivity. You do not test positive to coeliac disease, however you have adverse reactions to gluten consumption and/or your health condition/s improve with gluten elimination. Unlike coeliac disease, trace amounts of gluten are usually tolerable.
You are required to temporarily eliminate gluten. You may be advised by your healthcare practitioner to cut out gluten for a period of time to reduce the severity of a health condition. Gluten elimination may also be temporarily required to support the healing of the digestive system. Gluten can be reintroduced with the guidance of a practitioner after the protocol is complete.
Which foods contain gluten?
Gluten containing foods include wheat, barley, rye, spelt, semolina, cous-cous, malt, and brewers yeast (1).
Some lesser known gluten containing wheat varieties include bulgur, freekah, wheatberries, durum, emmer, farina, farro, khorasan wheat, and einkorn wheat (1).
When implementing a gluten-free diet, you’ll have to get used to reading the ingredients list of all packaged foods. Gluten may be present in foods that you might not expect, like soy sauce, stock cubes, gravy mixes, seasonings, chocolate, chewing gum, burgers, sausages, cheese, and more.
What about oats?
In Australia, oats are not allowed to be labelled as “gluten-free”. So recipes calling for gluten-free oats are typically from overseas. In many instances, oats are highly contaminated with wheat, and therefore are not a safe gluten-free option.
Some brands claim their oats are “wheat-free”, “contamination-free”, or “pure oats”. These oats are safe typically for people with non-coeliac gluten sensitivity. But are they safe for people with coeliac disease? Mostly… but not always.
Pure oats contain a protein called avenin, which is a similar to gliadin, the protein in gluten containing foods. Gliadin is the protein which coeliac people will react to. About 5-10% of people with coeliac disease will also react to avenin (2). If you have coeliac disease, consult your healthcare practitioner for guidance about introducing oats.
Which foods are gluten-free?
Gluten free foods include all fruits, vegetables, nuts, seeds, meats, poultry, dairy, oils, beans, and legumes. Gluten free grains include rice, quinoa, buckwheat, amaranth, millet, corn, tapioca, teff, and sorghum.
When buying packaged foods, you’ll want to look for foods which are labelled as “gluten-free” and avoid foods which “may contain traces of gluten”. Packaged foods may have the Coeliac Australia endorsement logo.
My recommendations for gluten-free alternatives:
Breads & Wraps
Gluten Freedom - found in most health-food stores and local grocers. Range of sourdough bread, bagels, buns, Pizza bases, and English muffins.
Deeks - found in most health-food stores and local grocers. Range of breads, pizza bases, focaccia, and sweets.
Venerdi - found in most health-food stores and local grocers. Range of paleo and keto breads.
BFree - found in Woolworths. Range of wraps and pita pockets.
El Cielo - found in local grocers, e.g., Supabarn. Range of tortillas and corn chips.
Pasta
Plantasy Foods pasta variations - found in most health-food stores and local grocers.
Orgran - found in most health-food stores, local grocers, Coles, and Woolworths.
San Remo pulse pasta range - found in Coles and Woolworths.
San Remo brown rice pasta - found in Coles and Woolworths.
Flour
Bob’s Red Mill all purpose and 1:1 baking flours - found at most health-food stores.
Well and Good flours - found at most health-food stores.
Wheat Free Oats
Gloriously Free - found at most health-food stores.
Bob’s Red Mill wheat free oats - found at most health-food stores.
Spice Mixes and Seasonings
Mingle seasoning - found at most health-food stores and Woolworths.
Pure Harvest Tamari/ gluten free soy sauce - found at most health-food stores and Coles.
Sweets and Biscuits
Leda - found at most health-food stores and local grocers. Range of chocolate biscuits, cookies
Pana - found at local grocers, Coles, and Woolworths. Range of chocolates, cooking chocolate, and ice cream.
Health Lab - found at most health-food stores, local grocers, Coles, and Woolworths. Range of chocolate bars, protein balls, energy balls, and low-sugar alternatives.
Gluten-free brands:
These brands have a range of gluten free products such as snacks, crackers, breadcrumbs, and baking mixes (bread, pancakes, cakes, cookies, muffins, etc.).
Bob’s Red Mill (caution the wheat-free oats if coeliac)
Resources and links:
Download the Coeliac Australia App and visit their website.
