What foods are gluten-free?
Fresh produce that is naturally gluten-free and not yet processed:
Fruit and vegetables
Eggs
Beef, pork, fish and poultry
Beans, seeds and nuts
Milk, cheese and yoghurt
Grains, starches and flours that are naturally gluten-free include:
Almond Flour
Amaranth Flour
Arrowroot Flour
Brown Rice Flour
Buckwheat Flour
Chia
Chickpea Flour
Coconut Flour
Corn Flour
Flax
Glucomannan Powder (Konjac Root)
Guar Gum
Millet
Nut flours eg Almond flour
Pea Protein Powder
Potato Flour & Starch
Quinoa Flour
Sorghum Flour
Sweet Potato Flour
Tapioca Flour (Cassava)
Teff Flour
Tigernut Flour
White Rice Flour
Xanthan Gum
Gluten-free beverages include:
Water
Fresh whole fruit juices
Cider
Wine
Sherry
Spirits
Kefir and kombucha
Teas and coffee
Beers that are certified gluten-free
You can find gluten-free substitutes of processed food items such as pasta, crackers, biscuits, breads and other confectioneries in the “free from” section of your supermarket and health stores. Check they are clearly labelled gluten-free.
Gluten is widely used for stabilising, thickening and flavouring many processed food products. It is important to always check the food labels on all food products you purchase before consuming. Manufacturers do change their ingredients from time to time so check the ingredients list every time you shop. Some examples include:
Marinades
Salad dressings
Sauces
Soups
Thickeners
Stock
Processed fruit including dried fruit, veggies and meat
Potato chips and sweets
Spices
Pre-made ready meals
You can find gluten-free options for the above in the free-from section of some supermarkets, health stores and chemists.