What Foods Can You Eat On A Gluten Free Diet?

gluten-free meal prep

As a meal prep company that caters for all, we thought it’d be a good idea to share the foods you can and can’t eat on a gluten free diet. Even if you don’t have the condition yourself, it’s always useful to understand what life with celiac disease entails so that you can adequately support a loved one.

Celiac Disease Awareness Day

Celiac Disease Awareness Day was created to help spread more information on the condition that makes consuming gluten an extremely painful experience. You can find out more about why this day exists at the National Celiac Association.

In the meantime, we’re doing our part by creating a handy list of gluten free foods and snacks you can always refer back to.

What food can you eat on a gluten free diet?

Here are some gluten free foods that are safe to eat: 

  • Most dairy products such as cheese, butter, and milk.
  • Fruit and veg 
  • Meat and fish (as long as it isn’t battered or breaded)
  • Potatoes
  • Rice 
  • Rice noodles
  • Gluten free flours

What foods do you avoid on a gluten free diet?

If you have celiac disease, do not eat the following foods unless they are clearly labelled as gluten-free alternatives:

  • Bread
  • Pasta
  • Cereals
  • Biscuits
  • Crackers
  • Cakes
  • Pastries
  • Pies
  • Gravies 
  • Sauces

It’s important you always double check the labels on the foods you buy, even if you haven’t had any issues with them in the past. Recipes often change and many processed foods include additives which contain gluten, such as malt flavouring and modified food starch.

Gluten doesn’t end with food either. It may also be found in products such as lipstick, postage stamps, and some medicines.

Gluten free diet benefits

A gluten free diet can come with many health benefits, especially for individuals with celiac disease. These include: 

  • Significantly reduce stomach pain
  • Treat digestive problems
  • Reduce chronic inflammation in those with celiac disease
  • Boost in energy
  • Helps with weight loss

What happens when you go on a gluten free diet?

When diagnosed with a gluten intolerance, your doctor will recommend starting a gluten free diet immediately. As with any diet, it can take a while for your body to adjust to new eating patterns, which may cause you to experience the following: 

  • Frequent constipation
  • Increased hunger levels
  • Withdrawal symptoms
  • Fluctuations in weight

Once these side-effects subside and you become accustomed to your new way of eating, you’ll begin feel the benefits of a gluten free diet:

  • Less episodes of ‘brain fog’
  • A burst in energy
  • Your other allergies may disappear

Gluten free diet plan for beginners

Not sure where to start? We can help. Our meal prep plans can be adapted to suit your gluten-free requirements, ensuring you get the fuel you need to live a healthier lifestyle. Our chefs never prepare gluten-free foods in the same area as those that contain gluten, and are always extra careful to use separate utensils to avoid cross-contamination. 

Take a look at our selection of gluten-free meals here and make sure you add your dietary requirements to the note section at the checkout.