So you think you are gluten sensitive, or that you may have coeliac disease. Don’t despair. There are many foods which do not contain gluten. Your health will start to pick up within a couple of weeks of eating non-gluten foods.
In the beginning of treatment, it is a good idea to also exclude sugar and dairy foods from the diet. However, many people who are sensitive to gluten do not have a problem with dairy foods and sugar in moderation.
Once you have noted improvement after following a gluten-free diet, dairy-free, sugar-free diet, you could try our gluten free cookies for a treat.
The main groups of gluten-free foods which you can freely use unless you have another food intolerance, or specific dietary needs, are:
DAIRY PRODUCTS : These are gluten-free. Cheddar cheese, colby cheese, pure butter, cream and milk are all gluten-free. Avoid processed cheeses which may contain wheat.
SOY MILK should be gluten-free, but check for additives to make sure.
MEATS, FISH, CHICKEN AND EGGS:
All animal protein is gluten free. Of course, it is preferable to eat chemical-free, free-range meats if you can: this is better for your own health, and it should mean that the animal has had a better existence compared to the one which has been caged-up all its life.
Beef, chicken, pork, lamb, mutton and fish are all gluten-free.
All fish is gluten free, whether it be from fresh water or from the sea. All shell-fish, crab, lobster, shrimp, mussels, oysters, abalone, are all gluten-free.
AVOID sausage-meat and other processed meats and cheeses, as these usually are bulked out with wheat and other grains.
EGGS are gluten free. Eat free-range, preferably organic eggs.
ALL GREEN VEGETABLES, whether cooked or raw, are gluten-free, but avoid jerusalem artichokes, as these contain some gluten, according to one source.
Leafy greens are all o.k. That means that you can eat any amounts of:
Broccoli
Brussels sprouts
Cabbage
Kale
Silver beet (not too much at a time, because silver beet contains oxalic acid, which can deplete the body of calcium)
Spinach (again – not too much at a time, as spinach is high in oxalic acid)
All the following green vegetables are gluten-free:
Artichokes (globe artichoke):
Asparagus
Green beans
Green peas
ROOT VEGETABLES are gluten-free
Beetroot
Carrot
Kumara (sweet potato)
Parsnip
Potato
Salsify
Swede
Taro
Turnip
Yam
VEGETABLE-FRUITS such as avocado and tomato are gluten free. Avocado is a useful protein and fat source, especially good for the vegetarian.
PUMPKIN AND SQUASH are gluten free. All types of MELON are gluten- free.
NUTS and SEEDS: All nuts and seeds such as sunflower seeds and sesame seeds are gluten free. Almonds are especially good for the person recovering their health. Almonds are also good for people on vegetarian diets. Hazelnuts contain high amounts of selenium and are therefore a healthy addition to a diet.
Almond flour is very useful in baking: combined with other flours such as rice and soy or buckwheat, it is a great substitute for wheat or rye flour.
ALL FRUITS are gluten free: This means all PIP fruits such as apples and pears, and STONE fruit such as plums, nectarines, peaches and apricots. Paw paw, mango, pomegranate, grapes, passionfruit, tamarillos, and kiwifruit are all gluten free.
GLUTEN FREE GRAINS, and FLOURS for baking:
Almond flour
Arrowroot Flour
Cornmeal groats
Cornflour – make sure that this is the real thing and not wheat flour disguised as white cornflour.
Linseed, whole or ground
Millet
Oats: oats actually contain a small amount of a type of gluten – this is tolerated by many people who are sensitive to the gluten found in wheat, rye and barley; however, if you are unsure, it is better to be safe and avoid oats, especially in the beginning of treatment)
Rice, both brown and white. The whole grain or the flour is used. Brown rice is more healthy, because it contains the nutrient-rich outer part of the grain. But white rice has its uses for people who are gluten sensitive, as it can be used as a flour.
Sunflower seed
Sunflower-seed flower
Soy, both beans and the flour are gluten free.
Potato, which is not a grain, can be made into a flour for use in cooking. It is especially useful in scone and muffin baking.
VEGETABLE OILS are gluten-free. You can use any of these oils:
Avocado oil
Grape-seed oil
Olive oil
Safflower oil
Sunflower oil