Going gluten-free comes with a lot of questions — and let’s be honest, some of the answers aren’t always straightforward. Whether you’re newly diagnosed with coeliac disease, trying to support someone who is, or just curious about the gluten-free lifestyle, it’s easy to get overwhelmed by all the conflicting information out there.
To make things simpler, I’ve pulled together answers to some of the most common questions about going gluten-free. From hidden sources of gluten to figuring out which drinks are safe, here’s everything you need to know (without the fluff).
- What is gluten?
- Gluten is a protein found in grains such as wheat, barley, and rye. It helps foods maintain their shape by providing elasticity and moisture.
- Who needs to avoid gluten?
- People with coeliac disease, non-coeliac gluten sensitivity, or a wheat allergy need to follow a gluten-free diet. Coeliac disease is an autoimmune condition where gluten damages the small intestine, while gluten sensitivity can cause digestive issues and discomfort without the autoimmune response.
- What foods should I avoid on a gluten-free diet?
- You should avoid foods containing wheat, barley, rye, and any products made with these grains, including bread, pasta, cakes, and cereals. Many processed foods can also contain gluten as an ingredient, so always check labels.
- Are oats gluten-free?
- Oats themselves are naturally gluten-free, but they’re often processed in facilities that handle wheat, which can lead to cross-contamination. Look for oats labelled “gluten-free” to be safe.
- Does eating gluten-free offer health benefits if you don’t have a gluten intolerance?
- Not necessarily. Unless you have a gluten-related condition, there’s no proven health benefit to cutting out gluten. In fact, gluten-free products can sometimes be lower in fibre and higher in sugar or fat.
- Can medications and supplements contain gluten?
- Yes, some medications and supplements use gluten as a filler or binding agent. Always check the label and ask your pharmacist if you’re unsure.
- Is Chinese soy sauce gluten-free?
- No, most traditional soy sauce is brewed with wheat, so it’s not gluten-free. However, tamari is a type of soy sauce made without wheat and is usually gluten-free — just check the label to be sure.
- Can I eat whey powder?
- Yes, whey powder is naturally gluten-free as it comes from milk. However, flavoured or processed whey products (like protein powders) might have added gluten-containing ingredients, so always check the label.
- I’ve heard spelt is suitable for people with coeliac disease. Is this true?
- Nope! Spelt is an ancient form of wheat, so it still contains gluten and isn’t safe for people with coeliac disease. Don’t be fooled by claims that it’s “easier to digest” — it’s still off-limits.
- How can beer be certified as gluten free?
- Gluten-free beer is either brewed using gluten-free grains (like sorghum, rice, or buckwheat) or made with traditional grains and treated with an enzyme to break down the gluten. For it to be labelled “gluten-free,” the final product must meet strict gluten limits (usually under 20ppm).
- Can I eat modified starch?
- Most modified starches (like corn starch and potato starch) are gluten-free. However, if the source isn’t listed, it could be made from wheat, so it’s best to stick with products labelled gluten-free.
- Can I eat monosodium glutamate (MSG)?
- Yes, MSG is gluten-free. It’s made from fermented starches or sugars (like corn or sugar beets), not gluten-containing grains.
- What is gluten free wheat starch?
- Gluten-free wheat starch is specially processed to remove the gluten protein while keeping the starch intact. It’s used in some gluten-free breads and baked goods to improve texture. It’s safe for most coeliacs as long as it’s labelled gluten-free.
- Can I eat dextrose?
- Yes, dextrose is gluten-free. Even if it’s made from wheat, the processing removes the gluten proteins, making it safe for people with coeliac disease.
- Can I eat maltodextrin?
- Yes, maltodextrin is gluten-free, even when it’s derived from wheat. The processing removes the gluten, so it’s considered safe for coeliacs.
- Can I still go out and eat with friends if I’m gluten-free?
- Yes! More restaurants are offering gluten-free options. It’s always best to inform your server about your dietary needs to ensure they understand the importance of avoiding cross-contamination. You can also call ahead or check menus online.
Final Notes
This FAQ is designed to provide helpful information about living a gluten-free lifestyle. However, as new research and products become available, I’ll continue to update this section to keep you informed. If you have any questions or need clarification, feel free to reach out, and I’ll do my best to provide the most up-to-date advice. Thanks for reading, and stay tuned for future updates!
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