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Gluten-Free Foods: What You Need to Know Before Making the Switch

Thinking about switching to gluten-free foods but unsure where to start? Understanding what’s safe, available substitutes, and the best gluten ingredient lists to try is key to making the change.

This guide explains the basics of a gluten-free diet, highlights naturally gluten-free foods, and helps you spot the hidden gluten in some items. You’ll also learn how much gluten is safe to enjoy your meals.

Keep reading for practical tips and smart swaps to make gluten-free eating simple and satisfying.

What is Gluten?

Burger buns
Burger buns

Gluten is a type of protein found in grains like wheat, barley, and rye. It works as a binder, giving bread and crackers their soft and stretchy texture.

Many foods are naturally gluten-free, including unprocessed meat, fruits, and vegetables. These foods can be the base of a safe, healthy diet, with options like gluten-free bread and other labelled gluten-free products adding variety.

How Much Gluten is Safe?

Gluten-free mee
Gluten-free mee

Gluten affects people differently. While it’s safe for most, those with celiac disease or gluten sensitivity may experience digestive issues or immune reactions from foods that contain gluten.

Hence, people with celiac disease should keep their daily gluten intake below 10–50 mg.

In addition, according to FDA guidelines, products labelled gluten-free must contain less than 20 ppm (parts per million) of gluten. This standard helps reduce the risk of accidental exposure for those following a gluten-free diet.

Being mindful of ingredient lists and choosing foods that are naturally gluten-free can make it safer.

Best Gluten-free Foods to Try

Gluten-free spring rolls
Gluten-free spring rolls

Rice

Rice is a versatile and naturally gluten-free grain. It’s easy to prepare, widely available and pairs well with many dishes.

Try rice in stir-fries with vegetables and grilled meat, or enjoy it in sushi rolls and grain bowls. A simple egg-fried rice will do, too!

Polenta

Polenta is a gluten-free option made from ground cornmeal that can be served creamy or baked into slices. It’s perfect for pairing with roasted vegetables, stews, or grilled meat.

For a snack, bake polenta slices into crispy crackers or layer them with sauces for a gluten-free casserole.

Buckwheat

Despite its name, buckwheat does not contain wheat. It is actually a nutrient-rich, gluten-free seed of a flowering plant. It’s ideal for porridge, salads, and stir-fries or ground into flour for pancakes and noodles.

Enjoy buckwheat with roasted vegetables, or use it as a base for grain-free pasta dishes. It’s also an excellent substitute for traditional gluten-containing grains in baked goods.

Quinoa

Like buckwheat, quinoa is a protein-rich seed naturally free of gluten-containing grains. It’s quick to cook and works well in salads, soups, and grain bowls.

Use quinoa as a base for stuffed vegetables, or mix it with roasted meat. It’s also perfect for making grain-free patties or adding texture and vegan protein to salads.

Plain potatoes

Potatoes are naturally gluten-free and can be enjoyed in many ways: mashed, roasted, baked, or turned into fries. They’re filling, easy to prepare, and pair well with various dishes.

Serve potatoes alongside grilled meat, steamed vegetables, or gluten-free sauces.

Gluten-Free Substitutes

Gluten-free beverage
Gluten-free beverage

Many everyday foods, mainly processed foods, may contain gluten ingredients, so it's important to check labels and avoid cross-contamination.

Whether you have coeliac disease, non-celiac gluten sensitivity, or simply prefer gluten-free options, we have curated a list of naturally gluten-free foods for you. 

Cereal

Cereals often contain ingredients derived from wheat flour, barley malt, and other gluten-containing foods. Fortunately, there are many naturally gluten-free substitutes, including cereals made from corn, rice, and quinoa.

When shopping, select options labelled gluten-free. Also, it’s important to read labels for hidden gluten in coatings, flavourings, or sweeteners, which may contain malt.

Oats

Oats are often considered a safe choice, but they’re frequently cross-contaminated with gluten from wheat during farming or processing.

To safely include oats in your diet, look for products with gluten-free labels certified as uncontaminated. You can safely consume these in moderation.

However, research suggests some people with coeliac disease may react to avenin, a protein in oats that mimics gluten’s effects. Thus, avoiding oats is the best option for them.

Soups and Sauces

These foods often use wheat flour or barley malt as thickeners. Pre-made varieties may also include gluten from malt vinegar, condiments, or seasonings.

Therefore, it’s best to stick to homemade soups using fresh vegetables, gluten-free broths, and thickening agents like cornstarch or arrowroot.

For sauces, safe alternatives include those prepared with distilled vinegar and gluten-free condiments like mustard or tamari.

Produce

Fresh fruits and vegetables are naturally gluten-free and make a healthy, safe addition to any gluten-free diet.

However, gluten may be introduced through processed fruits or pre-cut vegetables that are treated with sauces, coatings, or preservatives.

Frozen or canned varieties can also contain ingredients derived from gluten, so it’s important to check labels.

Beverages

Not all drinks are gluten-free, as some alcoholic beverages like beer are brewed with barley malt and may contain malt or other gluten-derived ingredients.

Flavoured drinks, premixed cocktails, and energy drinks can also hide gluten, so it’s important to read labels before drinking.

Safe alternatives include distilled spirits, naturally gluten-free juices, teas, and sparkling water.

Frequently Asked Questions

What happens when you stop eating gluten?

Cutting gluten can ease bloating and fatigue for those sensitive, but others may only notice healthier food choices with fewer processed items.

Is porridge gluten-free?

Conclusion

Enjoying gluten-free foods can be simple and delicious with the right choices. Are you wondering where to find tasty gluten-free meals? At Brother Bon, we offer various gluten-free options like Alota Avocado on Toast and Netted Spring Rolls, crafted to satisfy every craving.

Explore more gluten-free foods on our menu and discover dishes made with naturally gluten-free foods and fresh ingredients. Ready to try them? Book a table today and enjoy a gluten-free dining experience in Melbourne!

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