Member login 
Coeliac New Zealand Logo

How Do You Eat Gluten Free?

How Do You Eat Gluten Free?

How to Eat Gluten Free

blank
If you’re newly diagnosed with coeliac disease we’ve complied the facts for you here on how to make your Gluten Free journey more manageable.  It may seem a daunting task at first but once you know what you’re doing it does become easier.

The Gluten Free Diet

blank

There are many foods you can still enjoy on a gluten free diet. Gluten free food falls into the following categories:

Naturally Gluten Free Foods
Many foods are naturally gluten free. These include: fresh fruit, vegetables, rice, potato, corn, plain meat (not sausages), fish, eggs, cheese, milk, most yoghurts, pulses (peas, beans and lentils), fats and oils. There are many grains that are naturally gluten free, for a full list please refer to our list of Gluten Free Grains/Flours.

Products Labelled Gluten Free
Products manufactured in New Zealand and Australia, can only be labelled ‘gluten free’ if they contain 'no detectable gluten'. However there are many imported products which are not labelled under the New Zealand food labelling law.

Products displaying the Crossed Grain logo
These are certified by Coeliac New Zealand, and are independently tested to be safe for people, with coeliac disease and those on a gluten free diet. So look for products that carry the Crossed Grain Logo when doing your grocery shopping, it provides assurance that a product is safe and will eliminate the need for label reading.

Products that are Gluten Free by Ingredient
In New Zealand and Australia any ingredient in a product that is derived from wheat, rye, barley or oats, must be declared on the ingredients panel. Note though that this only applies to products that are manufactured in New Zealand and Australia.

Why do I need to avoid oats?

blank

Research by our patron Dr Robert Anderson has shown that approximately one in five people with coeliac disease react to pure, uncontaminated oats.

Since we cannot determine who the one in five is, who reacts to pure oats and we know that gut damage can occur even without symptoms the advice of both Dr Anderson and Coeliac New Zealand is that oats should not be consumed. 

The only exception is if you receive a gastroscopy/biopsy before commencing eating oats, and after you have been consuming them for a time. This is currently the only test that can say whether it is safe for you to consume oats on a gluten free diet. Talk to your Dr. about whether this could be right for you.

Once you start your gluten-free diet your symptoms should gradually improve and your gut will start to heal. It can take from 6 months to five years (and sometimes longer) for your gut to fully heal.

Coeliacs need strict gluten-free diet for life. Eating even small amounts of gluten can trigger your immune system and cause your symptoms to return, so adherence to a coeliac-safe gluten free diet is important for long-term health.

Recognise the common sources of gluten and what to avoid and always check food labels to ensure the food you are consuming is gluten free. The allergywell.co.nz food finder can also be a helpful guide.

blank

BECOME A MEMBER

blank
  • Get advice, support, recipes and more throughout your coeliac journey
  • Become part of a lively and supportive community
  • Receive updates from medical professionals, manufacturers, and researchers
  • Gain access to our member only resources, support groups, kids’ clubs, special offers, and the Coeliac Link magazine
MEMBER PLANS

Understanding the FSANZ Food Standards

blank

Understanding the FSANZ Food Standards

The Australia and New Zealand food standard code states that food labelled as ‘gluten free’ must contain:

  • no detectable gluten
  • no oats nor their products
  • no cereals containing gluten that may have been malted nor their products

NZ and Australia's gluten free standard is the strictest in the world and provides detection of gluten down to 3 parts per million (3ppm) which is defined as ‘nil detected’.  FSANZ also has a low gluten standard where a product must contain less than 0.02% gluten (or 20mg gluten per 100g food) and no oats or malted gluten-containing cereals or their products. We encourage all consumers to read the nutritional information panel on products.

All products and ingredients labelled "Gluten Free" in New Zealand must comply with FSANZ standards:

Standard 1.2.3 – 4: Mandatory declaration of certain foods

or substances in food

Standard 1.2.7 – 13: Nutrient content claims

Schedule 4-3: Gluten Free Definition

If a product label says "Contains Gluten", "Contains traces of gluten" or "Low-gluten" it can often have sources of gluten that are not included in the list of ingredients and should, therefore should be avoided by individuals following a strict gluten free diet.

Precautionary statements such as "May contain traces of gluten" are not legally required to be included on product labels. The use of such statements may result in the food being eaten by someone "at risk" or being avoided by individuals when it is safe. The best option is to directly contact the food manufacturers for further information as avoiding all foods with this precaution may not always be necessary.

Coeliac New Zealand does not recommend "low-gluten" products (as per the FSANZ standard) as being suitable for those newly diagnosed with coeliac disease.

Who Should I Contact if I have accidentally been "Glutened"?

If you are concerned that a food manufacturer has failed to declare gluten as a food allergen on their labels, or information about this is misleading, please contact the Ministry of Primary Industries NZ (MPI) at 0800 00 83 33 / info@mpi.govt.nz

GET INVOLVED

blank

Support your charity – the only not-for-profit supporting Kiwis with coeliac disease. Become part of Coeliac New Zealand now.

VOLUNTEER

blank

Volunteering is a great way to grow your community and share your knowledge with others. Find out how.

VOLUNTEER

DONATE

Help us reach more people who are suffering from coeliac disease. Contribute to the greater good of your community.

MAKE A DONATION

FUNDRAISE

blank

We are always on the look-out for passionate people interested in raising funds and building awareness about coeliac disease

GET IN TOUCH

About Coeliac New Zealand

blank

Your partner in
healthy living

Coeliac New Zealand is available throughout your journey. As part of our community, you’ll get support, advice, and assistance. We work with health professionals, manufacturers, and researchers to raise awareness of coeliac disease in NZ.

Together, we can reach a day when every person with coeliac disease gets diagnosed quickly, lives a healthy life, and has the prospect of a cure.

LATEST NEWS

blank
28/02/2024
Welcome to 2024 blank

I am writing to welcome you back to Coeliac New Zealand for 2024 and hope that the year has started well for you. I hope that you too have been enjoying some of this glorious summer we have been experiencing, making the most of the long days and balmy nights to enjoy good food with […]

Read More
26/02/2024
Celebrating International Women’s Day blank

March 8 is International Women’s Day.  This global celebration is over a century old, having first been held in 1911.  The theme for 2024 is Inspire Inclusion – when we inspire others and value women’s inclusion, we build a better world. Through inspiring inclusivity for women, we can help grow a sense of belonging, self-esteem, […]

Read More
30/01/2024
Advice for eating out to celebrate Chinese New Year  blank

The Chinese New Year is celebrated over 15 days, the festival stretches from the new moon on New Year’s Day (starting on the 10th of February 2024) until the full moon on the Lantern Festival. There are lots of Chinese New Year events happening across New Zealand to usher in the Year of the Dragon […]

Read More
linkedin facebook pinterest youtube rss twitter instagram facebook-blank rss-blank linkedin-blank pinterest youtube twitter instagram