Coeliac Disease What is Coeliac Disease? How is it managed? How do I make my diet gluten free?
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1 Coeliac Disease What is Coeliac Disease? It is a condition in which the body s immune system reacts to gluten. This is a protein found in foods made with wheat, barley, rye, or oats. Eating foods containing gluten damages the lining of the small bowel. This makes it harder to absorb nutrients from food. How is it managed? The only treatment is to follow a strict gluten free diet for life. Eating even small amounts of gluten will cause damage to the bowel lining even though you may not feel unwell. Eating a gluten free diet allows the bowel wall to heal and digestion to return to normal. How do I make my diet gluten free? Choose foods which are naturally gluten free and change to gluten free products where required. For example eat gluten free bread instead of normal bread. Read food labels and ingredient lists carefully. Some gluten free foods are clearly labelled as being gluten free. Others you will need to work out if they are safe to eat. If you see the words wheat, rye, oats, barley or gluten in the ingredients or in an allergen warning statement then the food is NOT gluten free. This includes wheat starch, cornflour (wheat), thickeners (wheat derived) or wheat maltodextrin. Starches and thickeners not specified as made from wheat are gluten free. For further information on reading labels, please contact Coeliac Queensland (see page 6). Be aware that Wheat Free and Gluten Free are not the same: Wheat free may still include other gluten containing ingredients, such as oats in muesli. Be aware of cross-contamination risks. Be aware of crumbs from gluten-containing breads in butter and spreads, toasters and food preparation areas. This applies both at home and when eating out. It is important to keep a balanced diet which is high in fibre. Choose high fibre gluten free grains such wholemeal or seeded gluten free breads or brown rice.
2 Grains & flours Cereal Products Breads, biscuits, cakes etc Foods which are naturally gluten free Rice Corn/maize Arrowroot Polenta Buckwheat Quinoa Sago/ tapioca Gram Lentil and soya flours Almond meal Lupin Millet Sorghum Teff Amaranth Glutinous rice flour Potato starch/flour Plain rice & corn cereals (no malt) Gluten free muesli Rice porridge Rice noodles Gluten free corn tortillas Gluten free pasta & lasagne sheets Breads/biscuits/cakes labelled as gluten free Plain rice and corn cakes (not all are GF so check label) Plain rice crackers There are many gluten free breads, biscuits, cakes and pizza bases etc now available Foods to watch out for (READ LABEL) any gluten present will be declared Wheaten cornflour Baking powder Corn & rice tortillas/wraps Vermicelli noodles Soba noodles Infant rice cereal (check ingredients, take particular care with selection of ones for over 6 month olds which may contain gluten) Flavoured rice cakes and crackers Foods to avoid All varieties of wheat (including spelt, kumat, couscous, durum) Rye Semolina Oats Triticale (a hybrid of wheat and rye) Barley Products using malt Wheat-based & mixed grain breakfast foods Oat porridge Muesli Infant cereals (except rice) Pasta/macaroni Noodles/spaghetti Ravioli/tortellini Lasagne Egg noodles Udon noodles Regular bread & rolls (including multigrain) Rye bread Pumpernickel breads Barley bread Sour dough breads Regular biscuits/cakes Ice cream cones or wafers Rusks Waffles/pancakes Crispbreads Pizza bases Croissants
3 Meat/meat alternatives Dairy Vegetables Foods which are naturally gluten free Fresh (non-marinated meats) Eggs Fresh seafood Plain tinned fish (check for may contain statements Milk (goats/cow) Cheese (hard/soft) Custard Fresh cream Buttermilk Plain cream cheese Condensed milk Evaporated milk Fresh vegetables Dried legumes & lentils (check for may contain statements) Olives Potatoes & sweet potatoes Sweetcorn Pumpkin Salad leaves (including lettuce, spinach, cos and rocket) Foods to watch out for (READ LABEL) any gluten present will be declared Flavoured tinned fish/chicken Deli meats (ham/turkey/salami etc) Sausages Marinated meats/seafood Tofu BBQ chicken (stuffing and seasoning) Soy milks Ice cream Yoghurts & fruche (that contain thickeners) Dairy desserts Flavoured milk Artificial cream Processed cheeses & cheese spreads Custard powders Frozen & canned (check for added thickeners and may contain statements) Frozen or take-away chips (watch out for beer battered and sharing of contaminated oil) Processed/canned legumes Vegetable/potato salad Foods to avoid Meat pies/sausage rolls Hamburgers Crumbed/battered meats Imitation seafood e.g. seafood sticks Fruit Fresh/frozen/tinned fruit Commercially thickened fruit products Fruit mince Christmas mince
4 Sauces, spreads & herbs Beverages Miscellaneous Foods which are naturally gluten free Jams & honey Golden & maple syrup Marmalade Treacle Molasses Salt & pepper Pure Herbs & spices (check for packets if mixed with other ingredients and may contain statements) Peanut butter Tahini All vinegars except malt Water Mineral water & soft drinks Cordials (some contain barley) Fruit & vegetable juices Soda & tonic water Sports drinks Tea & coffee (some herbal tea bags and flavoured tea bags contain gluten) Wine All distilled spirits (even malted whisky) Fortified wines (port, sherry) Cider Jelly (check for may contain statements) Sugar Pure icing sugar Plain dark or milk chocolate (check for malt in the ingredients) Popcorn Nuts Butter & margarine Oils Foods to watch out for (READ LABEL) any gluten present will be declared Salad dressings & mayonnaise Meat & fish pastes Asian sauces (soy, fish, oyster etc) All commercial sauces (tomato, BBQ, sweet chilli etc) Stock cubes & gravy mixes Curry powder & pastes Vanilla & flavouring essences Chutney Pickles Drinking chocolate Tea & coffee substitutes (coffee sachets ) Chocolate dusting powder Flavoured crisps & chips Lollies/sweets Filled chocolates & chocolate snack foods Tinned & packet soups Icing mixture (GF varieties available) Cholesterol lowering spreads (gluten flavours added to some) Foods to avoid Malt vinegar Vegemite, promite & marmite (GF varieties available) Barley drinks Beer/ale/lager Milo and other malt powder beverages Liquorice (GF now available) Wheat germ oil Milo and other malt containing powders
5 Gluten free alternatives when planning your meals or cooking Gluten-containing foods Bread & wraps Pancakes Alternative Gluten free bread (homemade/store bought) Buckwheat GF pancake mixes Brands Old time bakery Pure Bred Golden Life (Helga s, Burgen and Country Life all have gluten free range check package) Porridge (oats) Rice porridge Bob's Red Mill Rice Farina lowans Muesli Gluten free muesli Carmel s, Coles or Woolworths brands and Health food Co, Food for Health Cereals Corn flakes (with psyllium) Rice flakes/puffs (with psyllium) Cocoa Bombs Norganic, Lowan Tortillas Corn tortillas (ensure these are pure corn) Ole de paso Mission corn chips Pasta Rice pasta Rice and corn pasta Buckwheat, Quinoa and rice pasta Sam Mills, Buon Tempo San remo (has a gluten free range check package) Pizza bases GF pizza bases Old time bakery Noodles Flour Miscellaneous Gluten free products are available. It is important that for pre-packaged foods and sauces you always need to read the labels!! Rice noodles Buckwheat noodles Gluten free flour Almond meal Chickpea or Buckwheat flour Arrowroot flour Tomato Sauce Soy Sauce Yeast spread (alternative to vegemite) Stock Gravy McKenzies Rice Flour White wings gluten free cornflour. Fountain, master foods Kikkomen soy sauce or tamari. Ozemite (Dick Smith), AussieMite Massell Gravox (gluten free range check label). Orgran
6 Coeliac Queensland Coeliac Queensland (CQ) supports people with coeliac disease and their families. There are a number of benefits of being a member. These include: A quarterly full colour magazine (The Australian Coeliac), a state newsletter (Against the Grain) and a monthly e- newsletter with new products, research updates, travel advice, recipes, cooking tips and other general information on coeliac disease and the gluten free diet. Ingredient List Booklet specifies whether an ingredient is gluten free or not Supermarket tours Label reading workshops Information on eating out and gluten free restaurants and cafes in Queensland Tips on travelling overseas, including translation cards Information about new companies and restaurants providing gluten-free products and foods Children s support and events Recipe books and products to purchase A member card entitling you to discounts on selected gluten free products at Coles Supermarkets nationally and other businesses throughout Queensland. Membership hotline available Monday-Friday 8am-4pm. Discounts to CQ events during the year (e.g. the Gluten Free Food Expo). Member s only area access on the website - containing fact sheets, quick reference guides, travel advice, and more. Web site: qld.coeliac.org.au qld@coeliac.org.au Address: 91B Wilston Rd (entry via Peel St) NEWMARKET QLD 4051 PO Box 3455, NEWMARKET QLD 4051 Tel: (07) or Toll free 1300 GLUTEN ( ) Fax: (07) For any queries or concerns please contact your Dietitian Name: Contact:
7 Sample Meal Plan: Breakfast: Gluten free muesli with psyllium and low fat milk & fruit Or Eggs and grilled tomato on gluten free toast Morning tea: Lunch: Rice cakes with low fat cheese and tomato Wrap or sandwich (choose wholemeal or seeded Gluten Free breads) with salad and chicken/ham/tuna (gluten free) filling Piece of fruit Afternoon Tea: Dinner: Low fat yoghurt Meat/fish/chicken with potato and vegetables Or stir fried meat/chicken using gluten free sauces with vegetables and rice Or Gluten free pasta with mince and vegetables and gluten free bolognaise sauce. Dessert/supper: Custard (gluten free) Or gluten free ice cream Or gluten free cake/slice.
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4 servings - Bring 8 cups of water to boil. Slowly whisk in entire package of soup mix. Lower heat simmer 10-15 minutes, stirring occasionally.
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