There are also plenty of gluten-free bloggers out there spreading the word about where and how they have travelled successfully gluten free. Travel information and restaurant cards in a variety of languages are available to members of Coeliac Australia. These are an easy way to communicate your dietary needs when language is a potential barrier to understanding and safe eating.
You can also find gluten free restaurant cards published in different languages online. The level of detail provided varies from card to card, so read the card offered in your own language to check just how specific it is about what you can eat, what you need to avoid, and cross-contamination.
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Gluten-free diet. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Gluten-free foods Gluten-free cereal products Foods that contain gluten Food labelling and gluten Gluten-free diet and gluten contamination Gluten free diet and travel Where to get help. Gluten is a protein found in wheat, rye, barley, triticale and oats.
In people with coeliac disease, eating or drinking anything containing gluten causes different symptoms and damage to the lining of the small bowel. Gluten is commonly blamed for gut symptoms experienced by people with irritable bowel syndrome IBS. However, recent research suggests that the carbohydrate component in wheat, rye and barley is more likely to be the cause of the problem part of a group of foods known as FODMAPs.
A gluten-free diet allows bowel healing and symptom improvement in people with coeliac disease. Gluten-free foods Despite the restrictions, a person on a gluten-free diet can still enjoy a wide and varied diet. Gluten-free cereal products Naturally gluten-free cereal products and grains that can be enjoyed include: amaranth arrowroot buckwheat despite its name it is not a type of wheat chestnut flour chickpea flour also known as gram flour and besan coconut flour cornflour from maize — some cornflours are not made from corn, so always check the label cornmeal corn tortillas lentil flour millet meal pappadums most types polenta potato flour psyllium quinoa rice any kind rice bran rice flour rice vermicelli sago sorghum soy flour tapioca teff.
Specially made gluten free products You can buy commercially prepared gluten-free products, including: beer biscuits bread and crumpets breadcrumbs breakfast cereals baking mixes cakes condiments, including soy and other sauces, mayonnaise, yeast extract spreads corn chips crackers flours gnocchi muesli bars and other snack bars pancake mix pastries pastas potato chips seasonings smallgoods stock and gravy.
Food labelling and gluten All packaged foods have ingredient labels printed on the box, package or bottle. Gluten-free labelling in Europe and the US In the US and Europe, a product can be labelled gluten free if it contains fewer than 20 parts per million gluten.
Other people may not have celiac disease, but may be allergic to wheat about 0. July-August , 57 4 Another place to start to understand the facts is with these three videos from our November whole grains conference:. Gluten-Free for All? Interview with Dr. Fasano by Igor Bukovsky, MD, a Slovakian physician and medical journalist who attended our conference. New Research Shows the Way August Most grains are gluten-free! The grains on the right are gluten-free whole grains, when they are consumed with all of their bran, germ, and endosperm.
Ask your physician if these oats are acceptable for you. Many creative recipes have been developed for gluten-intolerant people, using the gluten-free grains above along with foods like nuts, arrowroot, beans, chestnuts, mesquite, potato, soy, and tapioca, all of which are gluten-free. For a quick and easy reference on cooking gluten free grains, click here K PDF. Insoluble fibre passes through the body without being absorbed, this is important for bowel health.
Some of soluble fibre can be absorbed by the body and may help to lower cholesterol levels. Naturally gluten free pseudocereals include amaranth, buckwheat and quinoa.
Widely used in a food as a flavour enhancer. It depends on the quantity used as to whether or not it can be included in a gluten free diet. If a product is labelled gluten free and contains barley malt extract, the product will contain no more than 20 ppm gluten and can be included in a gluten free diet.
If you are unsure, please get in touch with Foodanddrink coeliac. Although some flours are naturally gluten free, they can be milled where wheat flour is also milled. See our Food and Drink Information for suitable products for your diet and always look for flours labelled gluten free. Gluten accidentally getting into a food during processsing, cooking or serving.
Find out more about reading food labels which may help in deciding whether products are safe for you. Oats can be eaten by most people with coeliac disease but only if they're marked as 'gluten free'.
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