Gluten Free Diet

Gluten is a protein found in grains such as

  • Wheat
  • Spelt
  • Rye
  • Barley
  • Triticale
  • Kamut
  • Oats (except from a gluten free oat farm)

Many foods are suspected to cross react with gluten – Your immune system mistakes them as gluten. These include;

  • Casein – Milk protein
  • Corn
  • Oats – Including gluten free
  • Some brands of instant coffee
  • Yeast
  • Sesame

Hidden Sources of Gluten

  • Modified food starch
  • Food emulsifier
  • Food stabiliser
  • Artificial food colouring
  • Malt extract
  • Dextrin’s
  • Clarifying agents in some red wines

Commonly overlooked sources of Gluten

  • Processed condiments
  • Deli meats
  • Malt vinegars
  • Beer
  • Soy sauce
  • Imitation crab meat
  • Shampoos

Going gluten free can be hard at first especially if you are used to eating fast foods and take aways. Initially while you are figuring it all out and discovering new recipes and foods you enjoy eating and cooking it is a challenge. But as you begin to feel the benefits and learn how to eat a gluten free diet it becomes very easy.

So what can you eat?

Safe gluten free grains are 

  • Rice
  • Quinoa
  • Amaranth
  • Buckwheat
  • Beans and legumes
  • All non processed meats
  • Fruit
  • Vegetables
  • Eggs
  • Nuts and seeds (be careful with smoked nuts – Always read the ingredients)
  • Fats and oils

Products labelled ‘gluten free’
You can be confident that products displaying the ‘gluten free’ label are safe.

  • Products that use the ‘Crossed grain logo’ are endorsed by Coeliac Australia and are safe.

Products that are gluten free by ingredient

  • If any ingredient in a product is derived from wheat, rye, barley or oats, then this must be declared.

There are so many websites and resources out there for gluten free foods, so don’t feel like your alone. 

Be aware that many gluten free breads, pastas and other substitutes are overly processed and full of refined carbohydrates. Avoid very white gluten free products, usually made from potato or tapioca starch, soy flour and corn. Try making your own bread (there is a recipe on this website) and choose whole grains such as quinoa and brown rice products over white rice crackers, starch based breads and biscuits. Perth has a wonderful gluten free baker called Strange Grains. Look on the net and see if there is a retail outlet or supplier near you.