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Gluten free guide

March 20, 2010

Some people have a condition called coeliac disease which  means that they can not eat foods containing gluten. Gluten is a protein found in grains such as wheat, rye, barley, spelt, oats, etc. In many foods it is hidden, making it impossible to detect. Whether  you  have coeliac disease, or an intolerance to  gluten, the following comprehensive guide, compiled by Dani, will steer you through the minefield of  foods that do and don’t contain gluten. Check out our recipes as well, many are gluten free.

Gluten free flours

Naturally gluten-free cereals include, buckwheat flour cornflour, cornmeal, gram flour, soya flour,  rice flour, tapioca flour, teff flour and potato flour. There are a number of others, noted below but these are the most widely available. Some flours are good for binding and thickening, while others can be used to provide additional fibre to a dish. Coeliac UK publishes a Food and Drink Directory that lists gluten-free flours without risk of contamination. –

Flour alternatives

Arrowroot flour

Brown rice flour

Buckwheat flour

Corn flour

Chickpea flour (gram or garbanzo flour)

Quinoa flour

Maize flour

Millet flour

Potato flour

Soya flour

Sorghum flour

Tapioca starch flour

Teff flour

White rice flour

Gluten-free store cupboard basics

There are plenty of products that are naturally gluten-free, nutritious and delicious and should be included in your diet. These include all fresh meat, poultry and fish, all fresh fruit and vegetables, fresh herbs, individual spices, dried pulses, rice, rice noodles, potatoes, corn, plain nuts, eggs, dairy products, sugar, honey, pure oils and vinegars, vanilla extract and fresh and dried yeast. 

There are many items available in the local supermarket/ farmers markets and health food stores suitable for coeliacs – it just may take a little longer to find them! Follow the ‘basics’ list below and you’ll be surprised at how creative you can be by putting your culinary ideas to the test.

  • Bicarbonate of soda
  • Buckwheat flour
  • Coffee
  • Cornflour
  • Cornmeal
  • Cream of tartar
  • Dried and fresh yeast
  • Dried fruit
  • Dried pulses, lentils and beans
  • Dijon mustard
  • Gluten-free baking powder
  • Gluten-free pasta
  • Gram flour
  • Jam
  • Jelly
  • Maple Syrup
  • Marmalade
  • Millet flakes
  • Nuts, including ground almonds
  • Oils
  • Polenta
  • Pure vanilla extract
  • Rice
  • Rice bran, rice flakes
  • Rice flour
  • Rice noodles
  • Rice paper wrappers
  • Seeds
  • Soya flour
  • Sugar
  • Tamari soy sauce
  • Tapioca flour
  • Tea
  • Tomato purée
  • Vinegars
  • Whole spices

Gluten-free Checklist.

 Gluten-free  Need to check  NOT gluten-free  
Cereals and flour Cereals and flour Cereals and flour
Corn CornflourCornstarchDextrinRiceRice flourArrowrootAmaranth







Soya flour

Potato flour

Gram flour

Polenta (cornmeal)






Urid flour

Flavoured savoury rice products, Oats. Wheat Bulger wheatDurum wheatEinkornEmmer WheatWheat branWheat ruskWheat starch

Wheat flour

Modified wheat starch



Barley malt

Barley flour


Rye flour





Bread, cakes and biscuits. Bread, cakes and biscuits. Bread, cakes and biscuits.
Gluten-free breads BiscuitsCakesPizza basesRollsFlour mixes Meringues Macaroons All breads ChapattisBiscuitsCrackersCakesPasteriesSconesMuffins

Pizzas made from wheat, rye or Barley flour

Pasta and noodles Pasta and noodles Pasta and noodles
Corn pastaRice pastaGluten-free pastaRice noodles  Fresh, canned and canned wheat pasta, noodles.
Breakfast cereals Breakfast cereals Breakfast cereals
Gluten-free musliBuckwheat flakes Malted breakfast cerealsPorridge oats Wheat based breakfast cerealsMuseli
Meat and Poultry Meat and Poultry Meat and Poultry
All fresh meats and poultrySmoked meatsCured pure meatsPlain cooked meats  Meat pastesPatésSausagesBurgers Meat and poultry cooked inbatter or bread-crumbs FaggotsRissolesHaggisBreaded ham
Fish and shellfish Fish and shellfish Fish and shellfish
All fresh fish and shellfish smoked, kippered and driedfishFish canned in oil or brine Fish in sauce Fish pastesPatés Fish in batter or breadcrumbs Fish cakesTaramasalataFish fingers
Cheese and eggs Cheese and eggs Cheese and eggs
All cheese Eggs Scotch eggs
Milk and milk products Milk and milk products Milk and milk products
All milk (liquid and dried)All cream (single, double,whipping, clotted, souredand crème frâiche)ButtermilkPlain yoghurtPlain fromage frais Coffee and tea whiteners Oat milkFruit and flavouredyoghurt/fromage fraisSoya desserts Milk with added fibre Yoghurt and fromage frais containing muesli or cereals
Fats and oils Fats and oils Fats and oils
Butter MargarineLardCooking oilsGheeReducedand low fat spreads Suet
Fruit and vegetables Fruit and vegetables Fruit and vegetables
All fresh, frozen, canned and dried pure fruits andvegetables.Vegetablespickled in vinegarAll peas including mushy, processed and marrowfat  Fruit pie fillings Potato products – oven,microwave and frozen chips,instant mash, waffles Vegetables and potatoes in BatterBreadcrumbs or dustedwith flourPotato croquettesFish and chip shop chips
Nuts, seeds and pulses Nuts, seeds and pulses Nuts, seeds and pulses
All pulses (beans, peas andlentils)Plain nuts annd seeds Dry roasted nuts and seeds
Savoury snacks Savoury snacks Savoury snacks
Homemade popcorn Rice cakesRice crackers  Plain potato or flavoured crisps Snacks made from wheat,rye, barley, pretzels
Preserves and spreads Preserves and spreads Preserves and spreads
Sugar and glucose molasses jamConservesHoneyGolden syrupTreacleMarmalade  Mincemeat Lemon curdPeanut and other nut butters
Soups, sauces, pickles and seasonings Soups, sauces, pickles and seasonings Soups, sauces, pickles and seasonings
Tomato and garlic puree Individual herbs and spicesVinegarsMixed herbs and spicesGround pepperMint saucesWorcestershire sauce Gravy granules Stock cubesCanned or packet soupsPacket and jarred saucesand mixes.Tamari (Japanesesoy sauce)Mustard products


Salad cream




Blended seasoning

Curry powder

Chinese soy sauce Stuffing mix
Confectionery and puddings Confectionery and puddings  Confectionery and puddings 
JellyLiquorice rootSeaside rock ChocolatesIce-creamMoussesLiquorice sweets Puddings made using wheatflour and/or semolina
Drinks Drinks Drinks
TeaCoffeeCocoaFruit juice,SquasClear fizzy drinks,ComplanTMBuild upTM,







Gluten-free beers

Drinking chocolate Cloudy fizzy drinksVending machine hot chocolate Malted milk drinks Barley waters/squashBeerLagerAlesStouts
Miscellaneous Miscellaneous  Miscellaneous 
Gelatine Bicarbonate of sodaCream of tartarFresh and dried yeastArtificial sweetenersBovrilTMMarmiteTMIcing sugars Tofu Cake decorationsMarzipanBaking powderReady to use icings Ice cream cones and wafers


Coeliac UK, 2001. Getting Started. Gluten-free checklist.

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