Gluten Free Diet

In the beginning, adapting to a  gluten free diet can seem challenging and and will involve Golden field of wheat with sunset behinda steep learning curve as you learn what you can safely eat, but with time it will become second nature.

If you’re intolerant to gluten the rewards are incredible and you’ll be glad you made the switch. So remember to use your powers of positive thinking to recognise all the advantages of your new diet.

What Is Gluten Free?

Going gluten free isn’t just about giving up pasta and bread; there are loads of foods that contain gluten. Here you can learn about what is gluten free and safe to eat. It will take quite a lot of research and time to completely master the minefield of gluten and discover all the ‘surprise foods’ that contain gluten but stick with it and I promise you you’ll feel so much better than before you’ll be glad you switched to a gluten free diet.

First off, gluten refers to two proteins that are found in grains: gliadin and glutenin.

Grains Containing Gluten

Gliadin and Glutenin are present in wheat, barley, rye and triticale. It’s important to remember that wheat has varieties and products such as spelt, durumkamut and farro, plus bulgar and semolina, all of which contain gluten.

This means that healthy-seeming foods like cous-cous are also full of gluten and off the menu for anyone on a gluten free diet.

Oats are considered to be dangerous for you if you have a gluten Bowl of oats on a green backgroundintolerance unless they’re labelled as being gluten-free.

This is because of cross contamination as oats are usually processed in a plant that also processes wheat: so avoid oats unless they specify that they’re safe.

Gluten Free Foods List

This list will not be able to contain every single food item but is more intended as a guide to help you start out.

Gluten Free Fruit and Vegetables
  • All fresh fruit and vegetables that haven’t been processed are gluten free.Basket full of vegetables including tomatoes, lettuce, beetroot and peppers


Gluten Free Grains
  • Rice, amaranth, buckwheat, millet, quinoa, sorghum.
  • All types of straight beans, lentils and peas are gluten free.
Meat and Fish
  • All straight meat or fish are gluten free.
Ready Made Products
    • If you’re buying ready made products you’ll have to develop the habit of reading the ingredients to search out hidden gluten or only buy products that are labelled as being gluten free.
  • Be suspicious of anything that’s processed as they’ll invariably contain gluten unless otherwise specified.

Some Surprise Products to Look out For

    • Crisps – some are gluten free but many aren’t


    • Frozen chips – most frozen chips contain gluten but not all


    • Fresh chips – may be cooked in contaminated oil


    • Nachos – pure maize nacho chips are fine, but nachos often contain wheat


    • Flavoured nuts – may have a flavouring or coating including gluten


    • Gravy granules


    • Soups


    • Soya Sauce – only buy ones that are labeled gluten free as all others contain gluten


    • Salad dressings


    • Some mayonnaise


    • Mustard – while many are gluten free some are made with flour


    • Chocolate bars – pure chocolate’s ok but fillings, coatings etc can contain gluten


    • Ice-creams – always check


    • Sweets


    • Spice blends


    • Some medicines & capsules


  • Some lipsticks

Drinks to Avoid

    • Beer


    • Hot chocolate


    • Liqueurs


    • Coctails


    • Vodka (there’s a difference of opinion over whether vodka made from grain could cause a reaction or not, but I’ve found that since being intolerant to gluten it doesn’t agree with me – so I prefer to include it in this list.)


  • Pre-mixed drinks

Some Obvious Major Foods that Contain Gluten


    • Lasagne


    • Noodles


    • Seitan


    • Pizza


    • Cous cous


    • Bread


    • Toast


    • Cereals (Corn Flakes, Weetabix, Special K etc)


    • Muesli


    • Pancakes


    • Cheese crackers (click here to see some gluten free cheese crackers.)


    • Biscuits


    • Apple pie


    • Mince pie


    • Savoury pies


    • Yorkshire pudding


    • Christmas pudding


    • Processed foods


    • Battered food


  • Roux sauce, cauliflower cheese, macaroni cheese

Gluten Intolerance Symptoms

Everyone experiences different reactions and symptoms but with many people sharing symptoms from the following list.

    • IBS


    • Diarrhoea (or for some people, constipation)


    • Stomach cramps


    • Fatigue and extreme tiredness


    • Needing to sleep after eating a meal


    • Listlessness


    • Vomiting


    • Headaches


    • Hot and cold chills


    • Feeling cold all the time


    • Brain fog


    • Memory problems


    • Bloat


    • Sudden intolerance to alcohol


  • Feeling of being really sick, poisoned.

When you go onto a gluten free diet and your body starts to heal, you’ll find that the reaction to gluten becomes amplified so be very careful to avoid any contamination.

Gluten Free Diet

When you first start a gluten free diet it seems like there are loads of foods that you can’t eat. But actually, once you get used to your new lifestyle it isn’t so difficult and you can still love your food.

Don’t see it as giving up foods! Going onto a gluten free diet will make you really happy if you use positive thinking because at last you hold the power to get rid of your health problems.


‘I was so excited when I discovered that I could give up gluten in return for GREAT health!’

When you’re gluten sensitive you can have a reaction to even tiny amounts of gluten so you’ll have to learn to be extra careful with how you prepare food and extra vigilant when you’re eating out.

Always tell the waiter that you’re celiac/gluten intolerant and don’t be shy to ask about foods like chips. If the chips are fried along with the battered food or gluten-containing food, they’ll be contaminated and may make you ill. You need to learn to realise that it isn’t a quantity problem – so don’t think a small amount won’t hurt you.

If you’ve recently discovered you’re intolerant to gluten and would like some help starting out on a gluten free diet, let me know. To read about my journey discovering that I’m gluten intolerant, click here.

If you have any questions, leave a comment below!

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