Starting a gluten-free diet can feel overwhelming at first, especially if you’re newly diagnosed or just beginning the journey. This guide will help you navigate the transition with confidence, offering practical tips and reliable information to support your gluten-free lifestyle.
Gluten containing ingredients
Gluten is found in wheat, rye and barley. Many processed foods include gluten in some shape or form, it can also be present due to cross-contamination.
Gluten free statements and the ingredients lists help to identify which products are gluten-free. Check out our Food Labelling guide for more details.
Naturally gluten-free foods
Many naturally gluten-free foods such as rice, corn, potatoes, meat, fish, eggs and fruit and vegetables, in their natural form, can be eaten freely.
Oats
Oats are naturally gluten-free. However, they are often processed in facilities that also handle gluten-containing grains like wheat, which can lead to cross-contamination.
If you are following a gluten-free diet, only consume oats that are specifically labelled gluten-free.
It is also important to note that a small number of people with coeliac disease may still react to gluten-free oats.
Balanced Diet
Rather than substituting gluten contained foods with gluten free foods, try to focus on a balanced diet using naturally gluten-free food.
Additional Support
A dietitian can provide you with practical advice on how to follow a gluten-free diet and assess your food intake to ensure you meet your nutritional needs, especially if other medical conditions exist with Coeliac Disease.
In addition, Coeliac Association Malta can provide you with practical advice on the condition.