A Gluten-free diet primarily excludes the protein gluten from the diet. Gluten is usually found in wheat, barley, rye and triticale (a cross between wheat and rye). Some people react to a similar protein found in oats. People with celiac disease have to maintain a strict gluten-free diet. Gluten causes inflammation of the small intestine, resulting in chronic diarrhoea, abdominal pain and distension, malabsorption and loss of appetite. A life-long gluten-free diet is essential for managing signs and symptoms, but also to prevent complications. It usually forms part of a treatment plan for celiac disease.
Non-celiac gluten sensitivity is found in some people who experience symptoms, e.g. abdominal bloating, constipation, diarrhoea, reflux, indigestion, skin problems, fatigue, joint pains, sinus congestion and low moods. When tested for gluten allergy, the outcome with be negative. However, they will greatly benefit from a low-gluten diet.
Starting a gluten-free diet
Starting a gluten-free diet constitutes a considerable lifestyle change and takes time to learn and get used to. However, gluten-free products are much more easily available in the supermarkets, and with growing awareness, many food outlets also offer gluten-free options.
Besides obvious sources such as bread, pasta, cereals, flour, pizza bases, cakes and biscuits, gluten can be found in soups, sauces, ready meals and processed foods. Staying positive despite the dietary restrictions can be a challenge, but you may be pleasantly surprised to find that there are a variety of gluten-free products, including bread, pasta, flour and biscuits available in major supermarkets, speciality, and online stores. Usually, symptoms will start to improve after a few days; however, the period of full recovery can be between 6 months to 2 years, depending on the individual.
What you can eat
Most healthy eating options are gluten-free.
- Unprocessed meat, fish and poultry
- Fruit and vegetables
- Eggs
- Potatoes, rice, lentils and tapioca
- Natural, unprocessed beans, seeds, and nuts.
- Most dairy products
- Gluten-free flours g. rice, soy, corn, potato
- Gluten-free processed foods
- Bread, flour, pasta, crackers and biscuits Free from Gluten
Check the Label
For packaged or processed foods, always check the food label for the ingredient list. All UK packaged foods are required to have allergen labelling, which will tell you if gluten is one of the ingredients. On some of the packaging will clearly state, ‘gluten-free’, ‘very low-gluten’, ‘suitable for celiacs’. Many supermarkets offer lists of gluten-free products which are freely available on their websites.
What to avoid
- Wheat, barley, rye and triticale.
- Malt, malt flavouring and malt vinegar (usually made from barley)
- Other wheat products such as bulgar, durum flour, farina, graham flour, kamut, semolina, and spelt.
- Unless labelled as ‘gluten-free’ or made from a gluten-free grain, avoid the following;
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o Beer o Bread, cakes and pies o Confectionery, sweets o Cereals o Cookies and crackers o Croutons o French fries
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o Gravies o Processed/imitation meat or seafood o Pastas o Salad dressing, sauces, soy sauce o Seasoned snacks o Soups and soup bases o Vegetable in sauces |
- Food additives, modified food starch
- Medications and vitamins with gluten-binding agents
- Many non-food items, such as Glue on lickable envelopes and stamps, art supplies such as paints, clay, play-dough and glue may contain gluten.
Alternative gluten products/meals
| Wheat flour | Gluten-free flour is available in the shops. Rice flour, almond meal flour, buckwheat flour (not wheat) |
| Chapatti flour |
Gluten-free flour is available in the shops: millet flour, rice flour, buckwheat flour, and corn meal. |
| Muesli or granola | Gluten-free muesli or granola is available in the shops, or make one up yourself |
| Wheat bran-based cereal | Chia seed bran and psyllium |
| Bread |
Gluten-free bread |
| Pasta or noodles |
Gluten-free pasta is available in the shops |
Cross-Contamination
During the manufacturing process gluten containing products can come into contact with gluten-free foods cross-contaminating them. The risk of this happening is when the same equipment is used to manufacture a range of products. Cross-contamination can also occur in the home if surfaces are not cleaned, or if the same toaster or container.
Health implications
People on a strict gluten-free diet may have lower levels of some vitamins and minerals e.g. iron, calcium, fiber, vitamin B and folate. It may thus be necessary to consult a health professional to consider any nutrient supplementation.
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Revised: 22/05/2026