How To Follow A Gluten-Free Diet: A Beginners Guide
Are you considering adopting a gluten-free diet but feeling overwhelmed as a beginner? Look no further.
This comprehensive guide will provide you with the essential knowledge and confidence to begin your gluten-free journey. Whether you have a medical necessity or are simply interested in exploring a new dietary preference, this article will offer the guidance you need.
You'll discover the basics of a gluten-free diet, learn about nutritious food choices, and gain insights into avoiding hidden sources of gluten.
Starting a gluten-free diet can be overwhelming, especially if you're uncertain about what to eat or avoid. For those with coeliac disease or gluten intolerance, eliminating gluten isn't just a preference—it's essential for their health.
Gluten is a protein found in wheat, barley, and rye, and it can cause serious issues for individuals who cannot tolerate it.
In this post, we will guide you through the essentials of a gluten-free diet, covering safe foods, hidden sources of gluten, and common mistakes to avoid. Let's dive in and make your transition to a gluten-free lifestyle seamless and rewarding.
The sections that are covered in this article are:
What is a gluten-free diet?
Definition of gluten
How gluten affects the body
What about gluten sensitivity
What foods to eat on a gluten-free diet
Brand recommendations for a gluten-free diet
Places to shop for gluten-free food
Gluten-free recipes
Gluten-free cookbooks & websites
Foods to avoid on a gluten-free diet
Alcohol list for a gluten-free diet
Tips on how to start a gluten-free diet
Helpful resources - Apps, social media, gluten-free food checklist
What is a gluten-free diet?
A gluten-free diet is a dietary approach that involves eliminating the consumption of gluten-containing foods. This diet is essential for individuals with celiac disease, an autoimmune disorder triggered by gluten ingestion. However, it is also followed by people with gluten sensitivities or those who choose to eliminate gluten for health reasons.
What is Gluten?
Understanding gluten is key to navigating a gluten-free diet. It’s more than just an ingredient—it plays a significant role in how foods look, feel, and taste. Whether you’re cutting it out for health reasons or curiosity about its impact, let’s break it down.
Definition of Gluten
Gluten is a type of protein found naturally in certain grains, including wheat, barley, and rye. It’s made up of two main components: gliadin and glutenin. These proteins work together when flour is mixed with water, forming a sticky, elastic structure. This unique property gives dough its stretchy texture and helps baked goods hold their shape while keeping them soft and chewy.
You’ll find gluten most commonly in foods like bread, pasta, cereals, and pastries. However, it’s not limited to those items. It’s often used as a hidden thickening or binding agent in sauces, soups, and even some processed snacks. This is why reading labels is so important if you’re going gluten-free.
How Gluten Affects the Body
For most people, gluten doesn’t cause any noticeable issues. But for those with certain conditions, like coeliac disease or gluten sensitivity, it can wreak havoc on the digestive system. Coeliac disease is an autoimmune disorder where the body mistakenly attacks the lining of the small intestine whenever gluten is consumed. Over time, this damages the intestine and interferes with nutrient absorption, leading to symptoms like bloating, diarrhoea, fatigue, and even weight loss.
What about gluten sensitivity?
Unlike coeliac disease, gluten sensitivity isn’t an autoimmune condition and doesn’t cause lasting damage to the intestines. However, eating gluten can still trigger symptoms such as stomach discomfort, headaches, or foggy thinking. Think of it as the body’s way of saying, “This isn’t sitting well with me.” While the exact science behind gluten sensitivity is still being researched, the effects are very real for those living with it.
Recognising these challenges can help you make informed choices about your diet. I do not eat gluten because of a leaky gut. There are many questions surrounding wheat crops and the increase in gluten-related illnesses. I explored this topic further in my article, "What's So Bad About Gluten?" If you're interested in understanding what's really happening to our food and why gluten has become a hazardous ingredient, I encourage you to read it. Click here.
What food can I eat if I'm following a gluten-free diet?
When following a gluten-free diet, it's important to focus on naturally wholesome foods that are naturally gluten-free. These include:
Vegetables and Fruits: To ensure a wide range of essential nutrients, fill your plate with a variety of fresh, colourful vegetables and fruits. All fuit and vegetables are naturally gluten-free.
Beans and Legumes: Beans, lentils, chickpeas, black beans, and kidney beans provide protein, fibre, and other essential nutrients in your meals. You can use them to make soups, casseroles, or dips like hummus.
Nuts and Seeds: Enjoy a handful of nuts and seeds as a nutritious snack or add them to salads, smoothies, or baked goods for an extra boost of nutrients.
Fish and Seafood: Fish and seafood: These are naturally gluten-free and packed with heart-healthy omega-3 fatty acids. Try grilled salmon, baked cod, or shrimp stir-fried with veggies.
Lean Meat: Chicken, turkey, and lean cuts of beef or pork are excellent sources of protein and essential minerals. These lean meats and poultry can be simply seasoned with herbs and spices to avoid gluten-containing marinades or coatings.
Eggs: A versatile and affordable option, eggs are perfect for breakfast, baking, or as a protein boost in salads.
Tofu: A great plant-based protein, tofu absorbs flavours well and works in stir-fries, curries, or scrambles.
Be cautious with processed meats, like sausages or deli slices, as they can sometimes contain gluten hidden in fillers or seasonings. Always read the labels!
Gluten-free grain options
Contrary to popular belief, a gluten-free diet still allows for the consumption of grains. There are several gluten-free grain options available to diversify your meals, such as:
Rice: Whether it's white, brown, or wild rice, it's a versatile staple that can accompany various dishes.
Millet: Millet is a small grain with a mild flavour, perfect for pilafs, porridges, or even as a side dish.
Quinoa: This protein-rich grain is a complete source of amino acids, making it a popular choice for salads, bowls, and side dishes
Buckwheat: Despite its name, buckwheat is unrelated to wheat. It can be used to make pancakes, porridge, or even as a substitute for rice.
Gluten-Free Pasta: Enjoy pasta made from alternative flours like corn, quinoa, or beans, providing you with a satisfying pasta experience without the gluten.
Amaranth: A lesser-known option packed with nutrients. Use it for porridge, baking, or as a side dish.
Take a look at my articles for more gluten-free grain options with recipes, how to cook them, what they taste like and where to buy them:
A guide to gluten-free grains ( part 1)
A guide to gluten-free grains part 2
Dairy Products
Most fresh, unflavoured dairy products are gluten-free, including:
Milk: Whole, skimmed, or non-dairy alternatives like almond or oat milk (ensure they're labelled gluten-free).
Cheese: Most cheeses, from cheddar to mozzarella, are safe to eat. Avoid processed cheese spreads or pre-grated cheese, as some include gluten in anti-caking agents.
Yoghurts: Plain or Greek yoghurts are ideal, but always check flavoured varieties for added gluten-containing thickeners.
Butter and cream: These are typically gluten-free as long as no additional ingredients are added.
When buying flavoured or processed dairy products, always read the labels to confirm they're gluten-free.
If you are also following a dairy-free diet, take a look at my articles:
The Ultimate Guide to Dairy-Free Cooking and Baking
Gluten-Free Packaged Products
For added convenience, there’s a growing range of gluten-free packaged products available in supermarkets. These can help you save time while sticking to your diet:
Bread and bagels: Look for gluten-free options made from rice flour, almond flour, or other suitable substitutes.
Pasta: Gluten-free pasta made from rice, corn, or lentils cooks just like regular pasta and pairs perfectly with your favourite sauces.
Baking mixes: Ready-made gluten-free pancake, cake, or bread mixes are excellent for those who enjoy baking without the hassle of sourcing individual ingredients.
Snacks: Gluten-free crackers, rice cakes, and snack bars are perfect for when you're on the go.
Although convenient, remember that not all gluten-free packaged foods are healthy. Some can be high in sugar, fat, or salt, so always check nutritional labels to make informed choices.
Many of these products are, in fact, junk food, including most of the gluten-free supermarket breads, and are highly inflammatory.
If you suffer from an autoimmune issue, you will not be doing your body any favours by adding inflammatory foods to your already inflamed body, so please choose wisely.
I have a really useful article Best Gluten-Free Bread and Wraps, where I have reccomended some really healthy breads that you can purchase along with some recipes if you just cannot give up bread altogether.
Here are some of my favourite healthier gluten-free pre-packaged brands that I love:
Rythum 108 - Snacks like biscuits and chocolates
Booja booja - Organic chocolate, icecream
Nourish - Gluten-free snacks
Freee - Flours, pastas, baking essentials
Deliciously Ella - Snacks, cereals, meals
Marigold - Stocks and gravies
Biona - Store cupboard staples
Dillion organic - Gluten-free bread
Just natural - Store cupboard staples
Amisa - Baking & ready made mixes, bread, crackers,pasta, cereals
Knife & fork bakery: Breads, cereal
Seggiano - Italian pasta and store cupboard staples all from Italy
Plenish - Milks, juices
Places to shop for a gluten-free diet
You can find many of these brands either at your local health food store, in supermarkets like Waitrose or Sainsbury’s or online:
WellEasy - A subscription-based online supermarket with the best brands at discounted prices. Use my code KAM10 at the checkout to receive £10 off your first shop.
Planet Organic - All things organic, healthy and free from.
The Grapetree—Found in most high streets in the UK, this is a great place to buy kitchen staples in bulk at a fraction of the cost of supermarkets.
Check out some of my popular gluten-free recipes on my website! All the recipes featured are both gluten-free and dairy-free, with many catering to various dietary needs, including keto, paleo, and vegan. Click on the pictures to go straight to the recipes.
What foods to avoid following a gluten-free diet
When following a gluten-free diet, it's just as important to know what to avoid as it is to understand what foods are safe to eat. Gluten can often be found in everyday products, so it's essential to pay attention to the ingredients in the foods you consume. This section will help you identify and avoid major sources of gluten, whether they are obvious or more surprising.
Foods to avoid
Wheat-Based Foods - Wheat is a primary source of gluten and is found in many staple foods. If you're going gluten-free, these items must be removed from your diet:
Bread: White bread, wholemeal bread, rye bread, and sandwich rolls are all wheat-based.
Pasta: Traditional pasta, spaghetti, lasagne sheets, and macaroni are typically made with wheat flour.
Cereals: Most breakfast cereals, especially bran flakes, granola, and wheat biscuits, contain gluten unless labelled gluten-free.
Baked Goods: Cakes, muffins, biscuits, scones, doughnuts, and pastries all commonly contain wheat flour as a main ingredient.
Flour-Based Coatings: Breadcrumbs and battered items such as fried chicken and onion rings are often wheat-based.
Always check food labels carefully because even products that don’t seem obvious, like croutons or stuffing, may include wheat.
Other Gluten-Containing Grains
Aside from wheat, there are other grains that naturally contain gluten. These are often overlooked but can easily sneak into your diet:
Rye: Found in certain breads like pumpernickel or rye crackers. It's also in some cereals and baked goods.
Barley: Used in malted drinks, malt vinegar, and certain soups. You’ll also find it in beer and flavoured beverages.
Triticale: A hybrid of wheat and rye, used mainly in breads, cereals, and pasta.
Spelt: This is a type of wheat. Its nutrition content is very similar to wheat, and it contains gluten.
When buying processed products, be cautious, as these grains are sometimes used as fillers or thickening agents.
Processed Foods
Processed foods often include hidden sources of gluten, even if it’s not immediately apparent. These are some of the most common culprits to watch for:
Soups: Many store-bought soups use wheat flour as a thickener. Cream-based varieties are especially risky.
Sauces: Soy sauce, teriyaki sauce, and certain gravies can contain gluten-based additives.
Processed Meats: Sausages, hot dogs, burger patties, and deli meats often have fillers or coatings made from gluten-containing ingredients.
Snack Foods: Flavoured crisps, pretzels, granola bars, and snack mixes may include gluten in seasonings or binding agents.
Always read ingredient labels carefully, even for foods that seem naturally gluten-free, as gluten is often hidden under terms like "modified food starch" or "hydrolysed protein." Gluten-free food products legally have to state that they are suitable for a gluten-free diet here in the UK.
Sometimes, products may say they contain wheat but are labelled gluten-free. This means the gluten has been removed from the wheat, making it safe to eat. If you're unsure, always contact the suppliers directly.
Beverages with Gluten
Not all drinks are safe on a gluten-free diet, especially when it comes to alcoholic beverages. Here are some drinks to avoid:
Beer: Made from barley or wheat, beer is one of the most well-known gluten-containing drinks.
Malt Beverages: Any drinks made with malt, such as certain flavoured alcoholic coolers or malt-based soft drinks.
Flavoured Liquors: Some whiskies, vodkas, and liqueurs may use flavourings derived from gluten-containing grains.
Stick to gluten-free options like wine, cider, or spirits explicitly labelled as gluten-free. To get more of a comprehensive list of gluten-free alcoholic drinks, take a look at this article from Celiac Uk here.
Download my helpful guide to gluten-free and dairy-free food swaps and substitutions here OR click on the picture below to download your guide.
What is the easiest way to start a gluten-free diet?
Switching to a gluten-free diet can feel like a big adjustment, but with the right tips, it can become second nature. Paying attention to ingredients, planning meals, and understanding how to navigate everyday eating situations are key. Below, you'll find practical guidance to make following a gluten-free lifestyle easier and less stressful.
1. Reading Ingredient Lists:
When shopping for gluten-free products, it's essential to carefully read ingredient labels. Look out for terms such as wheat, barley, rye, malt, and other gluten-containing grains. Keep in mind that gluten can also hide under less obvious names like modified food starch or hydrolyzed vegetable protein.
Look for "gluten-free" labelling: Products marked "certified gluten-free" have been tested to ensure they meet strict safety standards. These are the safest options.
Check the allergen statements: In many countries, wheat is listed as an allergen, so that’s an easy one to spot. However, barley and rye may not be as obvious.
Know the keywords: Look out for ingredients like malt (from barley), durum, semolina, spelt, triticale, or modified wheat starch. These always indicate gluten.
Don’t assume: Products that seem naturally gluten-free, like flavoured crisps or sauces, can sometimes contain hidden gluten. Reading the full list is essential every time.
It might take some practice, but once you make label-reading a habit, you’ll feel more confident making safe food choices.
2. Cross-Contamination:
Cross-contamination can occur when gluten-free products come into contact with gluten-containing foods during preparation, cooking, or storage. This can happen in shared kitchens, restaurants, or even during food manufacturing processes. Look for products with clear labels indicating that they are manufactured in dedicated gluten-free facilities.
Shared Equipment: Factories producing both gluten-free and regular products may use the same machinery.
Flour Dust: In bakeries or at home, airborne flour can contaminate adjacent gluten-free foods.
Cutting Boards and Utensils: Using the same tools for gluten and gluten-free preparation can transfer gluten particles.
To reduce the risk of contamination:
Look for foods labelled "certified gluten-free".
Use separate utensils, chopping boards, and cookware when preparing meals.
Avoid bulk food bins where cross-contact is more likely.
These extra steps can make a big difference in maintaining a gluten-free diet.
3. Meal Planning and Preparation:
Meal planning is a lifesaver when it comes to any restrictive diet, and going gluten-free is no different. A little organisation can prevent accidental gluten exposure and help simplify your day-to-day life.
Plan your meals in advance: Set aside time each week to create a meal plan focused on naturally gluten-free foods like rice, vegetables, and fresh meats.
Stock your pantry: Keep gluten-free staples like almond flour, quinoa, rice pasta, and gluten-free oats at home so you’re prepared to cook any time.
Write a shopping list: Before heading to the shop, list out the ingredients you need and double-check their gluten-free status. This saves time and avoids impulse buys that could contain gluten.
Prep in batches: Cook large portions of gluten-free soups, casseroles, or stews and freeze them for quick meals during the week.
Cooking at home is the best way to control your food and avoid accidental contamination. A little prep goes a long way in keeping your diet stress-free. Having said that there are many restaurants that cater for a gluten-free diet, always ask your server for what’s gluten-free on the menu.
4. Tips to organise your pantry & kitchen:
To minimize cross-contamination, it is crucial to keep gluten-containing ingredients separate from gluten-free food.
Clear out a cupboard, fridge shelf and freezer space exclusively for storing gluten-free foods, keeping them separate from other ingredients in the kitchen. Ensure that your family or anyone you live with is aware of this to avoid any accidental cross contamination.
Stock up with gluten-free foods, ingredient substitutions so you always have ingredients on hand for when you need to cook. Please note that once gluten-free products are removed from their packaging, they must immediately be stored separately from gluten-containing products. This can easily be achieved by using sealed, airtight containers. It’s also wise to label the containers so it’s clear to everyone in the household what’s inside.
Gluten-free food must be cooked entirely separately from gluten-containing food.
When deep-frying gluten-free food, do not reuse oil that has been previously used to cook gluten-containing food.
Do not put gluten-free bread in a toaster that has been used for bread containing gluten.
Do not cut gluten-free bread on a board previously used for gluten-containing bread unless it has been thoroughly cleaned.
All utensils, pans, and surfaces must be thoroughly cleaned if they have come into contact with gluten. You can safely use regular dishwashing liquid and dishwashers for this purpose.
It is best to own utensils, pans, sieves, and bread boards that are exclusively dedicated to cooking gluten-free food. Check out this company, De-ency. They offer a range of allergy-safe equipment and utensils that are clearly labeled for easy identification in the kitchen, simplifying cooking in a shared household.
Common questions asked about following a gluten-free diet
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There are many bread brands out there, but they were not all created equal. With many gluten free breads falling apart when you breathe or taste like cardboard. Check out the following 2 links with lots of top recommended gluten free bread brands and products.
The good food guide to gluten-free bread click HERE
My healthier reccomendations for gluten-free bread without inflammatory ingredients. Click HERE.
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Meals like Chilli con carne, Stews, Pasta made with gluten-free pasta, fish, meat, eggs and vegetables are gluten free.
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Many people report digestive symptom improvement within a few days of dropping gluten. Fatigue and brain fog often start getting better in the first week or two. This is a gradual process, though
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Weight loss is dependent on maintaining a calorie deficit, not solely on dietary restrictions like gluten-free eating. A gluten-free diet does not inherently equate to weight loss; rather, it is focused on eliminating gluten, which can lead some individuals to feel better if they have an intolerance or sensitivity. However, it's important to recognize that merely avoiding gluten does not automatically result in weight loss. To effectively lose weight, one must be mindful of overall calorie intake and balance their diet with nutrient-dense foods that align with their health needs, regardless of gluten content.
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A gluten belly is a general term for bloating and other uncomfortable digestive issues that can occur after eating gluten. It doesn't look different from other types of bloating in the lower abdomen.
To get rid of a gluten belly, you can try resting, eating small meals, and drinking water. You can also try peppermint or ginger tea, a heating pad, or supplements to help with digestion.
Eat and drink
Eat small meals that are light and not spicy or fatty
Drink plenty of water to flush out your system
Try ginger or peppermint tea to soothe an upset stomach
Drink fennel tea to aid digestion
Eat fibre-rich foods like fruits, vegetables, and whole grains
Eat alkaline foods like apples, broccoli, mushrooms, and spinach
Take supplements
Take digestive enzymes and probiotics to help speed up digestion and restore gut health
Take prebiotic foods and supplements to help your intestines recover
Rest
Take it easy while you're experiencing symptoms and not to push yourself too much
Get enough sleep
Try other remedies
Use a heating pad
Take an Epsom salt bath to relieve inflammation and ease pain
Time
Ultimately, the best remedy for gluten belly is time. Symptoms will likely get better in a few days to weeks.
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No it does not. Milk is the only ingredient in cheese. Please check labelling as some flavoured cheese may have gluten containing ingredients.
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Popular gluten-free foods
Plant-based: Brands are creating plant-based burgers, chicken, and other meat alternatives with simple ingredients like mushrooms, walnuts, tempeh, and legumes.
Ancient grains: Buckwheat and millet are becoming more popular.
Soups: Soups are affordable, convenient, and comforting.
Ramen: Specialty food manufacturers are offering gluten-free options.
Functional foods: These foods have benefits like boosting immunity or soothing inflammation.
Snacks: Snack boards and charcuterie are becoming more luxurious.
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If you've been glutened, you should stay hydrated, rest, and take medication to ease symptoms. You can also try stomach remedies and probiotics.
Hydrate
Drink lots of water to replace fluids and electrolytes, especially if you have diarrhea
If diarrhea is severe, you may need to replace electrolytes with a sports drink or bone broth
Rest
Take a few days off from work or school if you're experiencing physical side effects
Listen to your body and give it the rest it needs
Medication
Take medication for headaches or stomach pain
If you have reflux or heartburn, you can take an over-the-counter antacid
Stomach remedies Try mint or a hot water bottle and Keep meals simple.
Other remedies
Take probiotics or some supplements
Work on a specific health plan for you
Talk to your doctor
You should speak to your GP if your symptoms are severe or don't improve
You can also speak with your registered dietitian
Avoid gluten in the future
Always check food labels
Look for the Crossed Grain trademark
Check if the product states "gluten free"
Avoid products with wheat, barley, or rye
This is for informational purposes only. For medical advice or diagnosis, consult a professional.
Helpful Resources
Check out my popular articles and cookbooks below. All the recipes, including those in my cookbooks, are dairy and gluten free. I always come across some really helpful resources as I research quite a lot in order to write my articles. Here are my recommendations for social media groups, cookery books, apps and recipe creators that cater to a gluten-free diet.
Apps: Celiac UK
Gluten-free checklist - Find out exactly what you can and can’t eat with this handy guide here.
Cookery books: Freee baking
Good food gluten-free cookery book
The loopy whisk - The elements of baking
Social media accounts & gluten-free businesses that I love:
Cottercrunch - Healthier gluten-free recipes ( like my own)
The loopy whisk - Delicious baking recipes that work
Nadias healthy kitchen - Healthier gluten-free desserts and sweet treats
Well easy UK - Subscription-based health food shop with tons of allergy-friendly products at discounted prices.
Gluten Free Uk - Facebook group
Wheat allergy, gluten-free recipes - facebook group
Gluten free, grain free & vegetarian - Facebook group
Wrapping up
In conclusion, transitioning to a gluten-free diet as a beginner may feel overwhelming at first, but with the right knowledge and approach, it can be a smooth process. Start by understanding what gluten is, carefully reading labels, and focusing on naturally gluten-free foods such as fruits, vegetables, lean meats, and gluten-free grains. This will help you begin your gluten-free journey on the right foot.
It's advisable to consult a healthcare professional or registered dietitian for personalised advice and guidance. This article is for educational purposes only. They can assist you in creating a balanced and nutritious gluten-free meal plan tailored to your individual needs.
Embrace the wide range of gluten-free alternatives available in the market and explore new recipes to keep your meals interesting and enjoyable.
Stay committed and be patient with yourself. Don't hesitate to reach out to support groups or online communities for tips and encouragement. Adopting a gluten-free lifestyle can be a positive change that empowers you to take control of your health and well-being. Start your gluten-free journey with confidence and embrace a new way of nourishing your body.
If you need help navigating a gluten-free diet or have other dietary restrictions and are struggling to figure out what to cook, I offer a coaching package called Food Freedom. This package is designed for those looking for clarity after being diagnosed with food allergies or intolerances. Living with food allergies can be complex and extremely challenging, and I can support you on your journey as your food allergy coach.
Discovering that you can’t eat the foods you love can feel like your world has collapsed. The struggle can seem unbearable and overwhelming. Finding new recipes and grocery items that actually taste good can feel impossible! If you don’t find a way to rediscover joy in food, you might be stuck with dull, boring meals for the rest of your life.
If you feel lost, confused, and upset about your dietary changes, this is the perfect coaching package for you.
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