How to eat gluten free

So you’ve been diagnosed, and told to eat a gluten free diet. What does that mean?

It means avoiding foods that contain wheat, barley, oats, rye or any of their derivatives. This seems like a daunting task at first, but once you know what you’re doing, it’s easy.

Learning to read food labels

It is vital you learn to read food labels if you don’t already.

Rule 1 - Try to choose food labelled gluten free or foods carrying the crossed grain logo (as licenced by Coeliac New Zealand)

Rule 2 - If you don’t see wheat rye, barley, oats or gluten on a food label then there are no ingredients derived from gluten-containing grains and the product is gluten free.

Rule 3 – Exceptions to Rule 2 There are some ingredients derived from wheat which are so highly processed that they contain ‘no detectable gluten’ due to processing. These include caramel from wheat, dextrose from wheat, glucose syrup from wheat and maltodextrin.

Rule 4 - If in doubt, leave it out

Naturally gluten free foods

Many foods are naturally gluten free. These include: fruit, vegetables, salad, rice, potato, corn, plain meat (not sausages), fish, eggs, cheese, milk, and most yoghurts, pulses (peas, beans and lentils). You can eat all of these on a gluten free diet. Also foods that state they are gluten free, or carry our crossed grain logo (as below), are safe to eat on a gluten free diet.

Examples of foods which may contain gluten

Examples of foods which contain gluten

Unless specified gluten free these types of foods are NOT gluten free: Burger buns, bread, cakes, biscuits, croutons, soy sauce, stuffing, luncheon meats, sausages, saveloys, cocktail sausages, beer, bagels, cheesecake (the biscuit base), wraps, doughnuts, buns, spaghetti, pasta, most cereals, dried packet soup, pizza, pies, crackers, gravy. Unless these foods state they are gluten free, they are not to be eaten on a gluten free diet.

Understanding food standards

There are two food standards endorsed by Coeliac New Zealand and Coeliac Australia in New Zealand and Australia that are suitable for people with coeliac disease.

By far the most common standard is the FSANZ standard however some products are now also available in New Zealand and Australia under the Codex Standard.

FSANZ* gluten free standard – must contain no detectable gluten and no oats or malted gluten containing cereals or their products.   All products labelled GLUTEN FREE or with equivalent wording must adhere to this code.   They may or may not display Coeliac New Zealand’s crossed grain logo.

The Codex standard (international standard for gluten free)-  a product can contain up to 19 parts per million of gluten. This standard is considered safe for coeliacs by our consultant gastroenterologists.  It is depicted in New Zealand and Australia by the crossed grain symbol with no wording regarding ‘gluten free’ or equivalent on the packaging.

Foods labelled as low gluten (FSANZ) allows for gluten levels less than 200ppm.  In fact these are rarely seen.  Products labelled low gluten are not recommended for coeliacs.

The crossed grain logo is owned and licensed by Coeliac New Zealand to manufacturers who meet strict criteria and can under licence display the symbol on their packaging and marketing materials. This symbol represents safety and assurance to you and eliminates the need for label reading. It is displayed on products labelled as gluten free (FSANZ standard) and also under the Codex standard.

Next steps:

- You can check out our Shop which stocks a number of helpful resources for those on a gluten free diet.

- Check out our Gluten Free Dining, Grocery, and Manufacturer guides for gluten free food

- Joining Coeliac New Zealand gives you access to lots of detailed information and resources about living with coeliac disease. It also allows you access to support groups throughout the country where you can talk to other people in the same situation as yourself – it can really help you find your feet!

- Talk with your GP about accessing gluten free products on prescription.

- Ask your doctor or specialist to refer you to a dietitian as they will be able to give you individual advice tailored to our needs.

- Checking out local supermarkets and the internet for gluten free products. Many supermarkets stock a range of specialist gluten free foods. The range of available products has increased over the last few years, and varies between stores. Products may be kept in a specialist 'free-from' aisle, or placed among other foods, or sometimes even both - so make time to investigate! You may have to visit more than one shop to get a good idea of what's out there.