Foods to Buy for Gluten-Free Diets

Many foods contain gluten, which is found in wheat, barley and rye. Some people have a sensitivity to gluten, especially those with wheat allergies or coeliac disease, an illness that triggers an adverse immune reaction. People with these disorders cannot eat gluten, as it damages the lining of the small intestine. This can result in stomach pain, bloating, weight loss, mouth ulcers, hair loss, rashes and many other symptoms. However there are many natural gluten-free foods and alternatives.

Meat

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  Fresh meat is gluten free.

  
  

  Fresh meat, poultry, eggs and fish are all naturally free of any gluten. However, care should be taken when purchasing marinated or seasoned meat, as the marinades and seasoning can contain gluten. The same applies to broths and soups.

Fruit and Vegetables

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  Fresh fruit and vegetables are naturally gluten free.

  
  

  Fruit and vegetables are also completely gluten free, as well as healthy. Be sure to check for any coatings, seasonings, marinades or sauces as they may contain gluten. Vegetable soups may also be thickened with wheat flour, so care should be taken before purchasing them.

• Rice

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  Rice is a good source of carbohydrates.

  
  

  Rice, millet, maize, quinoa, tapioca, sago, buckwheat, teff and sorghum are all free from gluten. Whole grain brown rice can be particularly good for those suffering from digestion problems. Risotto rice can offer a little more variety, as well as fragrant basmati and jasmine rice, both of which are great for stir-frying.

Dairy

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  Milk contains calcium, which is good for your teeth and bones.

  
  

  Milk, cream, cheese, butter and natural yogurt are free of gluten. However take care to check for any added ingredients, especially in yogurt (some brands add cereals) and pre-grated cheese (wheat flour is sometimes used to prevent the cheese from sticking together). Avoid low fat spreads, as these can contain additional ingredients.

Flour

• Ordinary flour is made from wheat, so it should be avoided. However, there are gluten-free flours, including rice, corn, potato, maize, gram, soya, chickpea, sorghum, tapioca and chestnut. Due to the nature of wheat flour (it contains a protein that binds dough), baking with alternative flours can be difficult. It is best to search for specialty recipes for gluten-free baking.

Drinks

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  Coffee and tea don't contain gluten, and are a good source of energy.

  
  

  Tea and coffee, fruit juices, soda and many cordials are gluten free. If in doubt, check to see whether barley or 'cloud' is under the list of ingredients.

Alcohol

• Gluten-free alcoholic beverages include wine, spirits, fruit cider and liqueurs. Beer should be avoided at all costs, as it contains wheat. However, gluten-free beers have grown in popularity, and popular brands include Redbridge beer and Bard's Tale.