Guide to a Gluten-free diet

Following a gluten-free diet can feel overwhelming at first. Knowing which foods to choose, how to read food labels and how to maintain a balanced diet can make the transition much easier. This guide explains what gluten is, which foods to eat and avoid, and how to follow a nutritionally balanced gluten-free diet.

What Is Gluten?

Gluten is a protein found in wheat, barley and rye. It gives foods such as bread and pasta their characteristic texture and elasticity. For people with coeliac disease, eating gluten triggers an immune response that damages the lining of the small intestine. This can affect nutrient absorption and lead to symptoms such as bloating, diarrhoea, abdominal pain, fatigue and unintentional weight loss.

A strict, lifelong gluten-free diet is the only treatment for coeliac disease. However, a gluten-free diet is not automatically healthier for everyone. Unless you have a diagnosed condition or a specific clinical reason to avoid gluten, eliminating it may offer no additional health benefits. For more information, read the NHS guide to coeliac disease.

Which Foods Contain Gluten?

Gluten can be found in many everyday foods, including:

• Bread and baked goods: Standard bread, bagels, cakes, biscuits and pastries.

• Pasta and cereals: Conventional wheat pasta, couscous and many breakfast cereals.

• Processed foods: Some soups, sauces, gravies, stock cubes and ready meals.

• Other products: Some sausages, marinades and foods containing barley malt.

Always check ingredient lists, particularly on packaged and processed foods, as gluten can appear in unexpected places. The British Dietetic Association's gluten-free diet factsheet provides further guidance on identifying gluten-containing ingredients.

What Can You Eat on a Gluten-Free Diet?

The good news is that there are plenty of nutritious foods to enjoy when following a gluten-free diet.

Naturally gluten-free foods

Many everyday foods are naturally gluten-free, including:

• Carbohydrates: Potatoes, rice, quinoa, buckwheat and plain maize.

• Protein: Eggs, fish, meat, tofu, beans and lentils.

• Fruit and vegetables: Fresh, frozen and plain tinned varieties.

• Dairy and alternatives: Milk, natural yoghurt and suitable fortified plant-based drinks.

• Healthy fats: Olive oil, nuts, seeds and avocado.

These foods can form the foundation of a varied and balanced diet.

Gluten-free alternatives

Gluten-free bread, pasta, flour and breakfast cereals are widely available in supermarkets. These can help you continue enjoying familiar meals without gluten.

However, gluten-free alternatives are not always nutritionally equivalent to their conventional counterparts. Some contain less fibre or protein, so compare nutrition labels where possible. For more inspiration, explore our guide to building a balanced meal.

How to Maintain a Balanced Gluten-Free Diet

Removing gluten does not mean compromising on nutrition. With a little planning, you can still meet your nutritional needs.

1. Prioritise fibre

Some gluten-free diets are lower in fibre because common sources, such as wholemeal bread and wheat-based cereals, are removed.

Include fibre-rich foods such as vegetables, fruit, beans, lentils, quinoa, nuts and seeds. If you eat oats, choose products labelled gluten-free if you have coeliac disease.

2. Include a variety of protein sources

Include protein throughout the day from foods such as eggs, fish, chicken, tofu, beans and yoghurt. These provide important nutrients and help support muscle maintenance and recovery.

3. Consider vitamins and minerals

People newly diagnosed with coeliac disease may have deficiencies because intestinal damage can affect nutrient absorption. Iron, folate, vitamin B12, calcium and vitamin D may need particular consideration, depending on individual circumstances.

A varied diet can help support nutritional adequacy, while blood tests and professional advice can identify whether additional treatment or supplementation is needed.

For more personalised guidance, Nutrition & Co offers dietitian-led nutrition support.

Preventing Gluten Cross-Contamination

For people with coeliac disease, avoiding gluten-containing ingredients is only part of the process. Small amounts of gluten can also enter food during preparation.

Practical steps include:

• Clean kitchen surfaces, cookware and utensils before preparing gluten-free meals.

• Use a separate toaster or toaster bags for gluten-free bread.

• Keep gluten-free ingredients stored separately from gluten-containing foods.

• Avoid sharing butter, jam or other spreads if crumbs could contaminate them.

• When eating out, tell restaurant staff that you have coeliac disease and ask about preparation procedures.

You do not necessarily need separate cookware. Thoroughly washing pots, pans and utensils with hot, soapy water can remove gluten. For further advice, visit Coeliac UK's guide to preventing cross-contamination.

Do You Need to Follow a Gluten-Free Diet?

A gluten-free diet is essential for people with coeliac disease. However, digestive symptoms such as bloating and abdominal discomfort can have several causes, including irritable bowel syndrome (IBS).

If you suspect gluten is affecting your health, speak to your GP before changing your diet.

Importantly, do not stop eating gluten before being tested for coeliac disease. Avoiding gluten can affect test results and potentially show a false negative. Your GP can arrange appropriate testing and advise you on the next steps. If you have ongoing digestive symptoms, our IBS nutrition support service can help you explore evidence-based dietary approaches without unnecessary restriction.

Frequently Asked Questions

1. Is a gluten-free diet healthier than a normal diet?

Not necessarily. Both gluten-free and gluten-containing diets can be healthy when they provide a good balance of nutrients. Gluten-free diets may be essential for people with coeliac disease, but there is no established general health benefit to removing gluten if you do not need to avoid it. Some gluten-free processed foods are also lower in fibre or higher in sugar, salt or fat than their conventional alternatives.

2. Can I eat oats on a gluten-free diet?

Most people with coeliac disease can tolerate oats, but oats can become contaminated with wheat, barley or rye during production. Choose oats specifically labelled gluten-free. A small number of people with coeliac disease may also react to avenin, a protein naturally found in oats. Seek advice from your dietitian if you experience symptoms after eating them. Read Coeliac UK's advice about oats for further information.

3. Can I try a gluten-free diet to see if my bloating improves?

It is best to investigate persistent symptoms before eliminating gluten. Coeliac disease, IBS and other digestive conditions can cause overlapping symptoms, so removing gluten without assessment may delay an accurate diagnosis. Your GP can assess whether testing is appropriate. If coeliac disease has been excluded, a dietitian can help identify suitable strategies for managing digestive symptoms while maintaining a nutritionally balanced diet.

If you have concerns about gluten, digestive symptoms or meeting your nutritional requirements, a registered dietitian can help you find an approach that supports your health and wellbeing.

At Nutrition & Co, our team provides personalised, evidence-based nutrition support. Contact us to discuss your nutritional needs.