Gluten-free diet: what to avoid and what you can eat

A gluten-free diet cuts out wheat, spelt, rye and barley. Food list, hidden sources, an example day – and why to test for coeliac disease first.

A gluten-free diet means no wheat, spelt, rye, barley or related grains. For most people, gluten is no problem at all. With coeliac disease, a wheat allergy or gluten sensitivity, though, you need to avoid it – with coeliac disease strictly and for life.

What is gluten?

Gluten is a mix of proteins found in wheat, spelt, rye, barley, kamut, einkorn and emmer. In dough, it makes it stretchy and helps bread rise and hold together.

Test first, then cut it out. If you think you might have coeliac disease, keep eating gluten as normal until your doctor has finished the tests. Otherwise the antibodies and the changes to the lining of the small intestine can fade, and the diagnosis may no longer be clear, as the German Coeliac Society points out.

Gluten-free food list: what to avoid and what’s safe

Wheat flour and wheat starch are often used as thickeners in ready-made foods, so it’s always worth checking the ingredients list.

Contains gluten

• Grains: wheat, spelt, rye, barley, green spelt, kamut, einkorn, emmer.
• Bread, bakes and pasta: bread, rolls, cake, biscuits, pasta, pizza dough.
• Drinks: beer, malt beer.
• Hidden sources: traditionally brewed soy sauce, packet soups, sauces, breaded foods, many spice mixes, seitan (pure wheat gluten).

Gluten-free

• Pseudo-grains: quinoa, amaranth, buckwheat.
• Carbs: rice, corn, millet, potatoes, sweet potatoes, oats (only those labelled gluten-free).
• Flours: almond, coconut, teff and chickpea flour.
• Unprocessed foods: meat, fish, eggs, dairy, veg, fruit, nuts, seeds.

Gluten-free example day

Go for foods that are naturally gluten-free rather than heavily processed substitutes:

• Breakfast: a high-protein quinoa bowl, or porridge made with oats labelled gluten-free, with nuts and berries.
• Lunch: a Mediterranean rocket salad with cherry tomatoes, olives and feta, with millet or buckwheat on the side.
• Dinner: coconut curry with veg and chickpeas – both bring fibre – served with basmati rice.

Common mistakes: overlooking soy sauce, stock and spice mixes. Using regular oats – they’re often contaminated with wheat. And with coeliac disease, sharing a toaster or chopping board with regular bread: keep separate ones to avoid cross-contact.

Gluten-free recipes: everyday recipes without wheat, spelt, rye or barley

Frequently asked questions

Should I get tested for coeliac disease before going gluten-free?

Yes. The blood test and, if needed, a tissue sample are only reliable while you’re still eating gluten as normal. So only switch once the tests are done.

Is a gluten-free diet better for you without coeliac disease?

Not by itself. Gluten-free sliced bread and biscuits often contain a lot of starch, fat and sugar to make up for the texture. Without coeliac disease or an intolerance, cutting out gluten has no proven benefit – and wholemeal bread provides plenty of fibre.

What’s the difference between coeliac disease and gluten sensitivity?

Coeliac disease is a lifelong condition in which the body attacks its own small intestine: even small amounts of gluten damage its lining. With gluten sensitivity (non-coeliac wheat sensitivity), people get similar symptoms, but without that damage to the intestine.

Sources

1. German Coeliac Society (Deutsche Zöliakie Gesellschaft, DZG): how coeliac disease is diagnosed (in German). https://www.dzg-online.de/wie-wird-die-diagnose-gestellt