Gluten-free diet
If you have a gluten intolerance or coeliac disease, then choosing the right foods is essential. Our guide will show you what you can and can't eat plus give you an example diet to try.
What is it?
Gluten is a special kind of protein found in wheat, rye, and barley. Many everyday foods contain gluten including bread, biscuits, pasta and even some man-made meat products such as sausages.
A gluten-free diet is one that completely cuts out gluten, either by eating foods that are naturally gluten-free or by swapping foods that contain gluten for gluten-free alternatives. A gluten-free diet is not the same as a wheat free diet. Bear in mind that some gluten-free foods may still contain wheat.
How does it work?
Gluten doesn't cause a problem to most people but some people's bodies can't tolerate it. No one really knows how or why but it's thought certain people's immune systems react against it.
By cutting out gluten completely, these people will not only feel better day-to-day, they'll also avoid storing up health problems in the future.
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Franki, about 1 year
I disagree with your comment that 'no one really knows how or why' - coeliac is an auto-immune disease, which means that the body produces antibodies that attack its own tissues - For people with coeliac disease this attack is triggered by gluten whereas gluten/wheat intolerance works like any other intolerance. If you have been diagnosed as coeliac then join the coeliac society (simple web search will find them). tips: always phone restaurants in advance and ask if they cater for a gluten free diet - you will soon learn who knows what they are talking about. Don't feel bad about walking out of a restaurant if you don't feel confident that they can cater for your diet. Shop bought gluten free bread - isn't great as bread but makes nice toast. If you are buying gluten free pasta I find that the maize based stuff is difficult to cook and goes mushy if you cook it for too long - try to buy rice based pasta instead (it is paler in colour) it keeps it's texture better. Continental sausages are less likely to contain gluten - it seems to be mostly us Brits who insist on putting rusk in sausages. --and my final tip - and a warning to food producers - I can't be bothered spending hours in the supermarket reading labels - if it's not clearly labelled as gluten free I don't buy it - why waste time? buy the products that are clearly marked.
Report this commentGeorgin McCartney, about 1 year
I am seeking gluten free bran as the diet and medication are causing me considerable constipation. I am taking strong iron so I would appreciate any information.
Report this commentCally, about 1 year
For my a level coursework ive got 2 interview people with special dietary needs....and this site says theres a diabetic and obviously lots of gluten free people.... So if people wouldn't mind answering a few questions, it would be much appriatated :D
Report this commentTom, about 1 year
hello, my partner is intollerant to gluten, she finds it extremly hard to stick to a strict diet, especially when we go out for meals or we just need convienice meals, as we normally in a rush, gluten is in nearly every product. plus all free from foods are well over priced an not the best quality, especially the bread!!
Report this commentlyndsey, about 1 year
hi ive done a restriction diet and re introduced most foods, also i am a diabetic and have i b s i would love to know how and what foods have been good for you as i have lost the will to eat, please give me some sound advice that WORKS.
Report this commentmeg, about 1 year
Hi, I've just been diagnosed with a wheat/gluten allergy, following an analpyhllactic reaction - my body's way of saying enough is enough and ignoring all the warning signs. Am scared enough at the reaction but I wish the dermatitis rash and the itching associated would go! I'm now on the hunt for gluten / wheat free products and advice. Meg
Report this commentrachael, over 2 years
This article is very helpful. My best friend has been diagnosed the coeliac disease 6 months ago and is trying to stick to the diet but she also finds eating out a problem as many resturants dont cater for this condition. Any help and useful tips any way has please let me know and i will pass it on to her. Rachaelxxx
Report this commentMICHELE GREIG, over 2 years
HI ,I HAVE BEEN DIAGNOSED WITH COELIAC CONDITION (why do we call it DISEASE when it is NOT CONTAGIOUS) I WOULD LOVE TO HEAR FROM ANYONE WHO KNOWS OF A GLUTEN AND WHEAT FREE RESTURANT ANYWHERE IN CENTRAL LONDON..I AM SURE THAT THERER IS A HUGE MARKET OUT THERE FOR THIS. I BELIVE THAT THERE ARE MILLIONS OF PEOPLE WHO ARE HEADING TOWARDS BECOMING COELIAC BUT HAVE YET TO BE DIAGNOSED.I HAVE HAD COELIAC FOR FIVE YEARS AND HAVE READ MANY BOOKS ON THIS,I HAVE ALSO BOUGHT SEVERAL GLUTEN AND WHEAT FREE COOK BOOKS FOR SEVERAL RESTURANTS,SO THAT I CAN EAT OUT AND KNOW THAT THAT I WILL NOT BE TIRED AND LISTLESS FOR THE NEXT FEW DAYS FROM EVEN TRACES OF GLUTEN IN MY MEAL.MANY FRIENDS LOOK AT MY DISH WHEN IT ARRIVES AND THEY ARE VERY KEEN TO TRY THIS DIET EVEN THOUGH THEY HAVE THE CHOICE,IF ONLY GLUTEN WAS LEFT OUT OF ALL FOODS THEN WE COULD ALL EAT EVERYTHING..GLUTEN IS NOT GOOD FOR US SO WHY PUT IT IN SO MANY FOODS.BEST WISHES MICHELE GREIG X
Report this commentLynne, over 2 years
I have visited the doctor and I am being checked for coeliac disease! I have got most of the symptoms and I have decided to try cutting out gluten anyway. I have read that my symptoms should go (if that is my diagnosis) One of my symptoms is hair loss. Can someone please tell me if the hair starts to grow back or is this long term damage?
Report this commentKathy, over 2 years
Good article covers the basics very well. I suffered with undiagnosed coeliac disease for about twenty years, and am now much better sticking rigidly to a GF diet. I also have diabetes which makes things a bit more difficult, but, hey who said it would be easy!
Report this commentSIHAM SEMAAN, over 2 years
Hi, I'm a Lebanese 42 year-old woman and I've been on a gluten-free diet for more than 7 years. I suffered a lot before I switched to this diet espeically that my body was not absorbing any minerals and vitamins from the foods I was eating. I just want to add a small tip to those who are new to the gluten-free diet. Always make sure to read all the ingredients found in any product you buy from a shelf in super markets. gluten is hidden in stuff you won't even think of like Salad dressings, chewing gum, and candies. Thanks
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Susan, 7 days
hello My son has been on a gluten free diet for almost a year with huge improvements in his health. Can anyone recommend the most normal seeming gluten free breads and rolls to buy and the best gluten free pasta. Thanks Susan
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