Oats are nutritious, gluten-free, and safe for most people with celiac disease or a sensitivity to gluten. However, they may not suit everyone. Gluten is a protein in wheat and many cereal products. It causes problems for people with celiac disease, and some people avoid it because they may….

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Medical News Today. Health Conditions Health Products Discover Tools Connect. Medically reviewed by Natalie Olsen, R. Rye Sourdough Corn tortillas Gluten-free Gluten-free multiseed Sprouted Leafy greens Sweet potatoes Vegetables Coconut flour Cauliflower pizza Summary There are various reasons why a person may wish to avoid or eat less wheat bread, such as if they have a reaction to gluten.

Rye bread. Share on Pinterest Rye bread is rich in fiber. Sourdough bread. Corn tortillas. Gluten-free bread. Share on Pinterest Some stores sell many varieties of gluten-free bread. Gluten-free multiseed bread. Sprouted bread. Lettuce and leafy greens.

Sweet potatoes. Share on Pinterest Sweet potatoes are a nutrient-rich alternative to bread. Coconut flour and squash flatbread. Cauliflower pizza crust. How we reviewed this article: Sources.

Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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Is It Gluten-Free? What Is Gluten? Getting Started Store. Gluten-Free on a Budget. Answers from a Dietitian. Gluten-Free Recipes. Gluten-Free Baking. Kids Recipes. Reading Food Labels. Labeling Laws. Gluten-Free Certification. Gluten-Free Dining.

Celiac Champions — Monthly Giving. All food labeled "gluten-free" meets these standards, but not all gluten-free food is labeled, especially products that are naturally gluten-free.

The ingredient list on the package label is your best tool, and you can always contact the food company directly if you're not sure. Here are some things to look out for when you're buying gluten-free foods.

Pictured Recipe: Quinoa Power Salad. Grains including bread, pasta, rice, crackers , specifically whole grains, are an important part of a balanced diet. Whole grains are a good source of healthy carbohydrates, providing energy to get you through the day.

Most whole grains are high in fiber, which keeps you full and helps with digestion. Though many grains have gluten, a wide variety of grains are naturally gluten-free. If you're unsure if your bread, crackers, pasta and other grain-based products are gluten-free, a quick look through the ingredients can help you tell.

Avoid products that contain any of the following, as these are NOT gluten-free. Try It: Healthy Gluten-Free Dinner Recipes. All fresh, whole vegetables and fruits are naturally gluten-free, and it is important to include them in a gluten-free diet.

Produce delivers a variety of vitamins, minerals and antioxidants. But when you move out of the produce aisle and start looking at packaged produce, you'll have to look out for sneaky gluten.

Some types of processed vegetables and fruits may be prepared or preserved with ingredients that contain gluten. Plain fresh and frozen without sauce vegetables are all gluten-free, but double-check ingredient lists on packages to be sure. When buying canned veggies, buy those packed with water or natural juices typically the healthier option anyway.

For dried and pre-prepped vegetables, double-check the ingredients to ensure no gluten-containing flavorings or stabilizers are present. The concern for gluten in fruit comes when the fruit is canned, dried or less likely but possible frozen, as gluten-containing ingredients may be added during the process.

Here's what to look out for when selecting gluten-free fruit and vegetables. Most protein sources—both animal and vegetable proteins—are naturally gluten-free. Additional ingredients, such as fillers and flavor enhancers including spices, rubs and sauces are where gluten can sneak into your meats and veggie proteins.

Use this list to help you decide which proteins can fit into a gluten-free diet. Don't Miss: Vegetarian Gluten-Free Recipes to Try. Sauces are one of the most common places gluten slips in unnoticed.

Gluten-containing ingredients can be used as thickeners, stabilizers or flavor enhancers in many common condiments. Wheat flour is a common thickener in many sauces and marinades, which means they contain gluten.

The claimed benefits of the diet are improved health, weight loss and increased energy, but more research is needed. Following a gluten-free diet requires paying careful attention to food selections, the ingredients found in foods, and their nutritional content.

While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye.

Oats and oat products labeled gluten-free have not been cross-contaminated. Some people with celiac disease, however, cannot tolerate the gluten-free-labeled oats. Wheat flours have different names based on how the wheat is milled or the flour is processed. All of the following flours have gluten:.

When you are buying processed foods, you need to read labels to determine if they contain gluten. Foods that contain wheat, barley, rye or triticale — or an ingredient derived from them — must be labeled with the name of the grain in the label's content list. Foods that are labeled gluten-free, according to the U.

Food and Drug Administration rules, must have fewer than 20 parts per million of gluten. Foods with these labels may include:. Alcoholic beverages made from naturally gluten-free ingredients, such as grapes or juniper berries, can be labeled gluten-free. An alcoholic beverage made from a gluten-containing grain wheat, barley, rye and hybrid grains such as triticale can carry a label stating the beverage was "processed," "treated" or "crafted" to remove gluten.

However, the label must state that gluten content cannot be determined and the beverage may contain some gluten. These beverages may not be labeled gluten-free. In addition to foods in which wheat, barley and rye are likely ingredients, these grains are standard ingredients in a number of other products.

Also, wheat or wheat gluten is added as a thickening or binding agent, flavoring, or coloring. It's important to read labels of processed foods to determine if they contain wheat, as well as barley and rye.

In general, avoid the following foods unless they're labeled as gluten-free or made with corn, rice, soy or other gluten-free grain:. Prescription and over-the-counter medications may use wheat gluten as a binding agent.

Talk to your doctor or pharmacist about the drugs you're taking. Dietary supplements that contain wheat gluten must have "wheat" stated on the label. For people with celiac disease, in particular, it's important to avoid exposure to gluten. The following tips can help you prevent cross-contamination in your own food preparations at home and avoid gluten-containing food when you eat out:.

Keeping a strict gluten-free diet is a lifelong necessity for people with celiac disease. Following the diet and avoiding cross-contamination results in fewer symptoms and complications of the disease.

For some people with non-celiac gluten sensitivity, the condition may not be lifelong. Some research suggests that you may follow the diet for a certain period, such as one or two years, and then retest your sensitivity to gluten. For other people with non-celiac gluten sensitivity, the diet may be a lifelong treatment.

Some clinical studies have looked at the benefits of the diet among people who do not have celiac disease or who have non-celiac gluten sensitivity. More research is needed to determine the accuracy of the following claims about the diet's results:. The foods not included in a gluten-free diet provide important vitamins and other nutrients.

For example, whole-grain breads and other products are natural or enriched sources of the following:.

Therefore, following a gluten-free diet will likely change your nutrient intake. Some gluten-free breads and cereals have significantly varied nutrient levels compared with the products they are replacing. Some gluten-free foods also have higher fat and sugar contents than the gluten-containing food being replaced.

It's important to read labels, not only for gluten content but also for overall nutrient levels, salt, calories from fats and calories from sugars. You can talk to your doctor or dietitian about foods that would provide healthy, nutrient-rich alternatives.

The costs of prepared gluten-free foods are generally higher than the cost of the foods being replaced. The expense of following a gluten-free diet can be substantial, especially if your diet includes foods that aren't naturally gluten-free.

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You may opt-out of email communications at any time by clicking on the unsubscribe link in the e-mail. This flour even forms the base of Breton crepes and Russian Blini recipes. With a strong flavour it can be a bit much for the likes of a classic sponge but it mixes really well with water and creates a robust dough, perfect for great gluten free baking.

Gluten free rolled oats are becoming more and more popular and are available to buy in supermarkets and health food shops.

They are enormously helpful for adding wholesome texture to gluten free crumble toppings and biscuits, and of course make excellent high fibre granola bars and flapjacks. Tapioca flour is a very fine, bright white starch powder.

It is taken from the root of the tropical cassava plant. This plant is a terrific source of vitamins and minerals, and can help to boost your gut health. When mixed with water or other liquids it becomes slightly gluey, perfect for bringing gluten free mixtures together.

This fibre filled flour is a fresh white colour with a creamy coconut kick. If coconut is not the main flavour you are going for, then it is best blended with rice flour and corn starch for biscuits, pastry and cakes, and with oats in granola and cereal bars.

It really is delicious so be brave and give it a go! Xanthan gum is a very common thickener made from fermented sugars, used in lots of foods. It is a polysaccharide fancy scientific word with very strong binding powers. Take care not to become xanthan-gum-happy however as too much can result in gummy, dense and tough food.

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Your email. First name. Last name. Coeliac disease is a lifelong, serious autoimmune disease caused by the immune system reacting to gluten — a protein found in wheat, barley and rye. The only treatment for the condition is a strict gluten-free diet for life. Discover more about a gluten-free diet as well as the best gluten-free foods to try.

Plus, try our best gluten-free recipes. For those newly diagnosed with the condition, the prospect of a strict gluten-free diet may seem daunting at first, but armed with the right knowledge your new diet can be relatively easy to adapt to. Here are Coeliac UK's top 10 tips for everyday eating All packaged food in the UK and the EU is covered by a law on allergen labelling , meaning you can tell whether or not a product is suitable for a gluten-free diet by reading the ingredients list.

If a cereal containing gluten has been used as an ingredient in the product, it must be listed in the ingredients list no matter how little is used. The specific grain will be listed, so look out for mentions of wheat, rye, barley, oats, spelt, kamut or any other grain which has been made by breeding these types together as they all contain gluten.

Often, these ingredients will be highlighted in bold. Instead, switch to gluten-free alternatives to your favourite foods, which you will find in most supermarkets and health food stores.

Gluten-free substitute foods include pasta, bread , crackers, bread rolls, cereals and more. Those medically diagnosed with coeliac disease can receive some gluten-free staple food on prescription from the NHS. Fresh fruit and vegetables, meat, poultry, fish , cheese and eggs are naturally gluten-free, so use these as the basis to your meals.

Quinoa , teff, amaranth, polenta , buckwheat , corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in your diet.

Just check the labels to make sure you are using uncontaminated versions. Try swapping traditional breadcrumbs for polenta crumbs, opt for gluten-free buckwheat or rice noodles and pasta and try baking with quinoa for gluten-free alternatives.

Discover our how to cook buckwheat guide. Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet.

Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled accordingly.

Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods. Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and invest in some toaster bags to keep your gluten-free bread separate.

Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a gluten-free option. Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.

Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health. Join Coeliac UK for support to help you adjust, which includes a Food and Drink Directory listing products to help you get started in the kitchen.

Have you been diagnosed with coeliac disease or perhaps you cook for someone who has? Share your experiences in the comments below…. Coeliac UK is the national charity for people with coeliac disease and dermatitis herpetiformis DH and offers help, advice and support.

Find out more about the work we do at coeliac. uk or call the Helpline on