Navigating the World of Gluten Free Food: A Practical Guide for Health and Wellness

For individuals living with coeliac disease, gluten intolerance, or those simply exploring a gluten-free lifestyle, understanding the intricacies of gluten free food is essential. At Dietitians NT, we’re committed to helping you make informed food choices that suit your body, your goals, and your lifestyle—whether gluten-free by necessity or by choice.

What Is Gluten and Why Go Gluten Free?

Gluten is a protein found in wheat, rye, barley, and derivatives of these grains. It gives baked goods their elasticity and chewy texture. While it’s safe for most people, for others—particularly those with coeliac disease, non-coeliac gluten sensitivity, or wheat allergies—gluten can cause a range of unpleasant and potentially serious symptoms, from digestive discomfort to autoimmune damage.

Switching to gluten free food can be life-changing, but it also comes with challenges—label reading, nutritional gaps, and social adjustments. That’s where professional dietary advice becomes invaluable.

Common Gluten Free Food Options

The good news? There’s a wide variety of delicious, healthy, and naturally gluten free food available. Here are some staples you can enjoy:

Naturally Gluten Free Whole Foods

• Fruits and vegetables – Fresh produce is always gluten free.

• Meat, poultry, and fish – As long as they’re not crumbed or marinated with gluten-containing sauces.

• Eggs and dairy – Most are naturally gluten free (check labels for additives).

• Legumes and pulses – Lentils, chickpeas, beans.

• Nuts and seeds – Packed with nutrients and gluten free.

• Grains and cereals – Think rice, quinoa, buckwheat, sorghum, millet, and amaranth.

Certified Gluten Free Products

Look for packaged foods labelled “gluten free.” This means they contain less than 20 parts per million (ppm) of gluten—safe for those with coeliac disease.

The Nutritional Pitfalls of a Gluten Free Diet

While gluten free food can be part of a healthy lifestyle, there are some nutritional gaps to watch for:

• Fibre Deficiency: Many gluten-containing whole grains are rich in fibre. When removed from the diet, fibre intake can drop—unless replaced with high-fibre alternatives like quinoa, legumes, and vegetables.

• Low B Vitamins and Iron: Gluten free products aren’t always fortified like their wheat-based counterparts. People on gluten free diets may need to be mindful of their intake of B vitamins (especially folate) and iron.

• Processed Gluten Free Foods: Not all gluten free food is healthy. Gluten free biscuits, cakes, and snacks can be high in sugar and low in nutrients. A balanced diet should prioritise whole, minimally processed foods.

A consultation with an accredited practising dietitian can help you build a well-rounded gluten free meal plan tailored to your needs.

Reading Food Labels: What to Watch Out For

Food labelling in Australia requires that gluten-containing cereals (wheat, rye, barley, oats, and spelt) be declared on ingredient lists, even in small quantities. Here’s what to look for:

Obvious Sources of Gluten:

• Wheat (including spelt, semolina, durum)

• Rye

• Barley

• Triticale

• Oats 

Hidden Sources:

• Thickeners (like modified starch)

• Malt or malt extract

• Hydrolysed vegetable protein

• Stock powders

• Processed meats or deli items

When in doubt, look for the “gluten free” label or contact the manufacturer.

Dining Out on a Gluten Free Diet

Eating out while gluten free doesn’t have to be a struggle. Here are some tips to ensure a safe and enjoyable dining experience:

• Research beforehand – Many restaurants offer gluten free menus online.

• Call ahead – Ask about their gluten free options and how they avoid cross-contamination.

• Communicate clearly – Inform the staff of your dietary needs (especially if you have coeliac disease).

• Look for coeliac-friendly establishments – Some are trained to understand and accommodate strict dietary needs.

Dietitians NT can provide you with tools and confidence to navigate social situations without compromising your health.

Gluten Free Meal Planning Tips

Creating a weekly meal plan can reduce stress, save time, and ensure nutritional balance. Here's a simple gluten free food plan idea:

Breakfast

• Greek yoghurt with fruit and gluten free granola

• Scrambled eggs with spinach and gluten free toast

Lunch

• Brown rice salad with chickpeas, cherry tomatoes, and lemon dressing

• Corn tortilla wrap with grilled chicken and avocado

Dinner

• Grilled salmon with quinoa and steamed vegetables

• Stir-fry with tofu, vegetables, and gluten free tamari

Snacks

• Fresh fruit

• Rice cakes with nut butter

• Boiled eggs

• Trail mix (check for additives)

How Dietitians NT Can Help

At Dietitians NT, we offer personalised consultations to support individuals navigating gluten free diets. Whether you’ve been diagnosed with coeliac disease, are managing gluten sensitivity, or want to try gluten free eating safely, our expert team is here to guide you.

We provide:

• Individualised meal plans

• Weight management

• Label reading education

Ready to Explore a Healthier Gluten Free Lifestyle?

Let Dietitians NT be your partner in navigating gluten free food with confidence and clarity.

Whether you're newly diagnosed, exploring gluten free living, or looking for help with meal planning, our experienced dietitians are here to support your health journey every step of the way.

Book your consultation today and take the first step towards better wellbeing.