Bread, biscuits, cakes and pastry

GIuten Free - choose freeIy

Products labelled as "gluten free" can be eaten freely.
Gluten free bread
Gluten free biscuits, cakes pastry and pancakes.
Rice crackers, rice cakes, corn cakes and corn and rice crisp
breads.
Gluten free breadcrumbs.
Taco shells and pappadums (check ingredients).
Corn tortillas.
Gluten free baking powder.
Bakers' yeast - check ingredients
Not GIuten Free - do not eat
All gluten containing bread, biscuits, cakes, pastries, pies,
crispbreads, crumpets and muffins containing unsuitable
flours.
Foods in batter, crumbs or pastry including filo pastry.
Breadcrumbs and stuffings unless gluten free.
Wheat based tortillas and burritos.
Baking powders based on unsuitable flours including wheat.
Communion hosts.
Some commercial yeast mixes may contain gluten.
Decorative toppings including hundreds and thousands may
contain gluten.

Cereal products, flours, baking
products
GIuten Free - choose freeIy
Arrowroot, corn (Maize) flour, Cornmeal, polenta, rice four,
potato flour, soy flour, lentil flour, millet.
Rice (brown, white, wild), sago, tapioca, buckwheat, amaranth,
quinoa Baby rice cereal.
Rice bran.
Soy based Lecithin.
Rice and corn breakfast cereals (malt free) Home-
made/commercial muesli using allowed ingredients.
Gluten free pasta made with allowed flours.
Rice Vermicelli.
Custard powder (check ingredients).
Glucose, dextrose, caramel.
Sugar brown, white and raw.
Pure icing sugar.
Gelatine.
Not GIuten Free - do not eat
Wheat, wheat starch, wheat based cornflour, semolina, rye flour,
triticale, bulgur, couscous, wheatgerm, wheat bran, oat bran,
barley.
Oats - the current recommendation is that oats should be
excluded from a gluten Psyllium.
Beware that oats may be listed as gluten free in some countries.
Malt, malt extract/maltodextrin (check sources).
Wheat breakfast cereals, or mixed grain cereals.
Macaroni and spaghetti made from gluten containing flours.
Puddings and custard powders made from gluten containing
flours.
cing sugar mixtures.
Thickener (1400 1450) if listed as derived from wheat, rye, oats
or barley.
Baking powder that contains gluten containing grains.
Pre gel starch.
Starch, modified starch if derived from wheat, rye, oats or barley.

GIuten Free - choose freeIy
Fresh, frozen, dried or canned vegetables and fruits produced
without gluten containing ingredients.
Check ingredients of processed varieties such as baked beans.
Vegetable and fruit juices.
Dried beans such as soya, kidney, cannellini, borlotti, chickpeas,
lentils and split peas.
Tinned beans -check ingredients.
Nuts and seeds.
Peanut butter.
Tofu - check ingredients.
Not GIuten Free - do not eat
Canned or frozen vegetables containing gluten.
Vegetarian products including textured vegetable protein
(TVP). Check ingredients.
Commercially thickened fruit pie fillings - check ingredients.
Fruit pies with wheat based pastry.
Some flavoured beer nuts may contain wheat flour.
Tofu burgers may contain gluten.
Avoid Hydrolysed vegetables protein that is derived from gluten
containing grains.

Meat, fish, poultry and soups
GIuten Free - choose freeIy
Fresh, smoked and corned - check for gluten derived ingredients.
Frozen without sauce, crumbs or batter.
Canned meat or fish which contains no gluten derived
ingredients.
Ham off bone, bacon, corned beef - check for gluten derived
ingredients including wheat based maltodextrin.
Gluten free sausages (ensure that the butcher makes these first
to avoid contamination).
Eggs.
Tofu - check.
Homemade soups from gluten free ingredients. Gluten free stock
powders and liquid stocks.
Gluten free meat pies and sausage rolls.
Some commercial soups (check ingredients).
Homemade pizzas using allowed ingredients.
Commercial pizzas that are labelled gluten free or are made form
gluten free ingredients. Beware of sources of contamination
in restaurants and takeaways.
Not GIuten Free - do not eat
Meat and fish prepared with gluten derived ingredients.
Flavoured tunas (check ingredients).
Smallgoods, eg sausages, devon, processed meats and
processed ham must be checked for gluten containing
ingredients.
Meat pies and sausage rolls made from gluten containing grains.
Frozen dinners that contain gluten derived ingredients.
Tofu burgers may contain gluten.
Homemade or commercial soups made with thickeners, stock
powders, pasta, barley or flours containing gluten.
Commercial pizzas.

Dairy products, butter, margarine and
oil
GIuten Free - choose freeIy
Full cream and low fat milks.
Fresh, UHT, evaporated, powered and condensed milk.
Buttermilk.
Yoghurt and ice cream (check ingredients).
Junket check ingredients
Cream (fresh or canned).
Block, processed, cream and cottage cheese.
ce cream (check ingredients).
Milk flavouring if malt and gluten free.
Malt free soy milk and/or those labelled gluten free.
Butter, margarine and oils.
Coeliacs need to be aware of the risks of "crumb level"
contamination that occurs when margarines are used by both
coeliacs and
other housemates who consume gluten.
Gluten free ice cream cones.
Not GIuten Free - do not eat
Malted milk unless labelled gluten free.
Milk flavourings such as Milo.
Artificial cream.
ce cream thickeners or flavourings that contain gluten.
ce cream cones and waffles made from gluten containing grains.
Cheese mixtures, pastes and spreads unless checked.
Soy milk containing wheat or barley malt or other gluten
containing ingredients.
Watch for contamination of margarine and cutting boards with
gluten derived breadcrumbs and spreads.
Condiments and other flavourings
GIuten Free - choose freeIy
Vinegar balsamic, cider, red wine and white.
Some commercial mustards, salad dressings, Sauces, pickles,
relishes and chutneys may be suitable.Check ingredients.
Soya sauce (check ingredients).
Tabasco sauce.
Gluten free stock powders.
Curry paste and powder (check ingredients).
Gluten free gravy.
Tomato paste. Tahini (sesame seed paste).
Fresh and dried herbs and spices.
Check spice mixes such as five spice and curry powders.
Jam, honey, peanut and other nut butters.
Pure maple and golden syrup.
Plain and flavoured gelatine.
Cocoa.
Flavouring essences and artificial sweeteners (check
ingredients).
Mayonnaises and salad dressings labelled as gluten free or
containing only gluten free ingredients.
Gluten free yeast spreads.
Not GIuten Free - do not eat
Malt vinegar.
Commercial mustards, salad dressings, sauces, pickles, relishes,
chutneys and salsas should be avoided unless checked.
BBQ salts and other flavouring mixes may contain gluten.
Yeast extracts including Promite, Vegemite and Bonox.

Beverages
GIuten Free - choose freeIy
Water, milk, tea, coffee, juice, cordial, soft drink ncluding diet,
mineral water
Wine, sherry, whisky, bourbon, vodka.Gluten free beers.
Rum, vermouth, tequila.
Not GIuten Free - do not eat
Flavourings such as milo may contain barleyCoffee substitutes
such as EccoFlavoured Milks - check ingredients.drinking
chocolate (check ingredients) Barley based cordial. Beer, ale,
stout. Premixed drinks and alco pops must be
checked.Liqueurs - check ingredients. Please note that under
Australian Labelling Laws Alcoholic beverages are not required to
carry ingredients labels. Check with manufacturers and importers
for ingredients.
Snacks
GIuten Free - choose freeIy
Potato and corn chips - check ingredients. Unflavoured products
may contain gluten or may be labelled with a "may contain
gluten" warning which means the products such be
avoided.Popcorn - check ingredients.Gluten free
pretzels.plain and nut chocolate - check ingredients. Avoid those
containing barley malt as well as other gluten containing
ingredients.Check labelling on all sweets as they may contain
starch and starches derived from gluten containing
grains.Glucose syrup derived from wheat is gluten free.A typical
day's menu on a gluten free diet
This is a guide to the range of foods you can include in a gluten
free diet. The volume of food will vary for individuals. Be aware of
the need to maintain your fibre intake (aim 25 30 g per day) (
See high fibre diet). Women and children should include 2- 3
calcium rich foods per day.t
Breakfast
Gluten free muesli with fresh or tinned fruit and milk
Or buckwheat porridge with dried fruit and milk.
Gluten free toast with margarine and jam, honey or peanut butter.
Tea or coffee
Lunch
Sandwiches made with gluten free bread with cheese or beef and
salad or Corn tortillas with salad and lean chicken
Tinned or fresh fruit with yoghurt ( check ingredients)
Water, fruit juice, tea or coffee
Main meal
GIass of wine, juice soft drink or water.
Chicken and vegetable stir fry with gluten free soy sauce and rice
noodles,
Thickened with potato flour.
Fruit with gluten free custard or gluten free ice cream
Snacks
Gluten free rice crackers with cheese and tomato or gluten free
biscuits with tea or coffee
Fresh fruit or dried fruit and nuts.
Not GIuten Free - do not eat
Avoid snacks derived from gluten containing grains.Wheat and
rye crackers.Potato, corn and rice chips - check for gluten
derived ingredients such as wheaten soy sauce.Wheat
pretzels.Grissini sticks.Extruded snacks.Soy
crisps. Commercial and movie popcorn - check.Filled
chocolates may contain wheat derived fillings.