What is a 'Gluten-Free' diet

A gluten-free diet is most commonly used in by the medical profession to address conditions such as coeliac disease. Experts in nutrition use gluten-free diets to address coeliac disease, as well as a wider array of gluten related disorders.

In recent times, the gluten-free diet is one of the most popular diets followed by the general population, its reported uses include non-coeliac gluten sensitivity, irritable bowel syndrome (IBS), autism, neurological, psychiatric conditions and improving tolerance to exercise [i].

Gluten-free options

Rice: Many gluten-free options are constituted with rice as an alternative. Rice cakes are a great alternative for snacks and can be topped in a similar fashion to bread or crackers. Rice noodles and rice pasta are also widely available in many stores and are also popular components of Asian cuisine.

Potatoes: Potatoes contain starch and therefore make a good swap to include for carbohydrate content. There are many varieties and can be prepared in many ways. Many other root vegetables like sweet potatoes, yams and parsnips are also a great option to add to the dinner plate.

Corn: Many gluten-free alternatives include corn as a base. Examples include gluten-free pasta and corn cakes. Cornflour may also be used as a thickener for sauces.

Buckwheat: A gluten-free grain and known for being traditional in Polish cuisine. Roasted forms are available and make great additions to salads or as a component to a meal. Buckwheat is also available as flour (which makes good pancakes), pasta or soba noodles.

Chickpea: gram and chickpea flour make a good addition to baking. It also possesses a high protein content.

Soya: Soya is also a good source of protein.

Arrowroot and Chestnut flours: Can be used to thicken sauces and may also be added to baking.

Millet: Millet may be cooked like porridge or like other gluten-free grains such as rice, quinoa or buckwheat.

There are now a wide array of gluten-free products that have come to market. However, be aware of high levels of salt and sugar and other additives.

Examples of these products include:

• Gluten free flours

• Gluten free pastas

• Gluten free sauce and gravy mix

• Gluten free ready made breads and crackers, biscuits and other confectionery