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Coeliac UK Store Tours
Coeliac UK Store Tours
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Fruit and vegetables
n All fresh, frozen, canned, dried and juiced fruits and vegetables are gluten-free.
n Vegetables pickled in vinegar and all peas, including mushy and processed peas are
gluten-free.
n Ready made salads may have dressings containing gluten so check these for
their suitability.
Pulses, beans, lentils and rice
n Lentils, beans and pulses are naturally gluten-free
n All varieties of rice such as Basmati, Arborio, brown, long grain and wild are all gluten-free.
n Flavoured packet rice may not be suitable so you need to check these.
n Coeliac UK lactose intolerance leaflet available - if avoiding dairy products ensure alternatives
are fortified or consider supplementation.
n Coeliac UK osteoporosis leaflet is available.
Meat, poultry and fish
n Plain meat, poultry and fish (cooked and uncooked) are gluten-free.
n Sausages usually contain rusk, which is made from wheat flour, so check the ingredients.
n Burgers are quite often gluten-free but you should check the ingredients.
n Battered/crumbed fish – taking the batter or coating off does not make these foods
gluten-free.
n Canned fish in oil, brine or water is gluten-free. Check those in sauces.
Snacks
n Plain popcorn and rice cakes are gluten-free.
n Plain crisps are gluten-free.
n Flavoured ones should be checked as some flavourings may contain gluten.
n Plain nuts and seeds are gluten-free.
n Dry roasted, coated and flavoured nuts need to be checked.
n Specialist gluten-free snacks can be found in the ‘Free From’ section.
n
All milk, plain yoghurt, cream, crème fraiche and eggs are gluten-free.
Dairy products
n Flavoured yoghurts and fromage frais are often gluten-free but need to be checked.
n Dairy products are a good source of calcium.
Fats and oils
n Butter, margarine, lard, cooking oils, ghee, reduced and low fat spreads are all gluten-free.
Condiments and snacks
Mustard
n Mustard seeds and mustard flour are gluten-free.
n Traditionally, English mustard contains wheat flour but if it has been used in a prepared
mustard product, this must be declared in
the ingredients.
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n There are many mustard products that can be eaten on a gluten-free diet.
Soy sauce
n Soy sauce is made using wheat flour so is
not suitable.
n There are specialist gluten-free soy sauces and tamari sauces available in the ‘Free From’ section.
Vinegar
n
Barley malt vinegar is produced from barley;
however, due to it being highly processed the amount gluten in the finished product is negligible.
n Most people with coeliac disease can eat this limited amount of barley malt extract; however, these products will still have to be labelled as
containing barley.
n Balsamic, cider, white wine and red wine vinegar are not made from barley and are also suitable for a gluten-free diet.
Jams and conserves
n Jams, conserves, marmalade, treacle, honey and golden syrup are gluten-free.
n Many jams contain glucose syrup from wheat. Glucose syrup and other forms of sugar can be derived from wheat, however, the production methods involve a high level of hydrolysation and this means the final product is gluten-free.
Glucose syrups can be safely eaten by people with coeliac disease.
Salad dressings and sauces
n Many salad dressings, mayonnaises and chutneys are gluten-free but we advise checking these
n Tomato ketchup is usually gluten-free, but check.
n Brown sauces usually contain rye flour and so are not gluten-free. Suitable ones can be found in the ‘Free From’ section and are listed in the Food and Drink Directory, or check the ingredients list.
Breakfast cereals
n Most breakfast cereals available are wheat based and therefore not gluten-free.
n Most breakfast cereals that contain barley malt extract in smaller amounts can be eaten by most people with coeliac disease, however,
these products currently have to be labelled as
containing barley. If you are unsure whether the level contained in a product is suitable or not, check your Coeliac UK Food and Drink Directory in the Breakfast cereal section.
n Highlight the listing of barley on the ingredients list of both suitable and unsuitable brands of corn flakes/rice crispy cereals.
n Specialist brands of gluten-free breakfast cereals are stocked in the ‘Free From’ section. For more information check Section 1 of the Food and Drink Directory.
Suitable breakfast cereals are listed
in the Coeliac UK Food and Drink
Directory
Coeliac UK Store Tours
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Oats
n The role of oats in a gluten-free diet has been debated for many years.
n Research looking at how oats affect people with coeliac disease shows that most adults and children can tolerate the gluten like protein (called avenin) found in oats.
n Gluten-free oats may be introduced to the diet at diagnosis.
n However, a very small number of people with coeliac disease may still be sensitive to uncontaminated oat products.
n The main problem with oats and oat products
is that they are very often contaminated with
with wheat, rye or barley during processing (such as milling), making them unsuitable on a
gluten-free diet.
n Oats and oat products that are free from contamination are listed in the Oats chapter of the Directory.
n Coeliac UK advises that anyone wishing to include uncontaminated oats in their gluten-free diet
should refer to their healthcare team for specific guidance and ongoing monitoring.
Drinks
Hot drinks
n Tea, fruit teas, coffee and cocoa are gluten-free.
n Hot chocolate needs to be checked.
n Malted milk drinks are not suitable as they contain large amounts of malted barley.
Cold drinks
n Squashes are gluten-free but check cloudy ones as barley waters contain barley flour and are not gluten-free. Barley flour will be listed on the ingredients list.
n Fruit juices are naturally gluten-free.
n
Beers, ales, lagers and stouts are not gluten-free. They
contain varying amounts of gluten and are therefore
not safe for people with coeliac disease.
n Fizzy drinks are gluten-free but check cloudy ones as they could contain barley flour.
Alcohol
n specialist gluten-free ones are available in the ‘Free From’ section or by mail order
n All spirits, wines and ciders are gluten-free.
n Even when a cereal that contains gluten is used as an ingredient, all spirits are distilled during the manufacturing process and this removes any
trace of gluten. Therefore, all spirit drinks (including malt whisky, which is made from barley) are suitable for people with
coeliac disease.
Confectionery
n Many confectionery products are suitable for a gluten-free diet.
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n Some use statements suggesting that they may have a lot of cross contamination from
the factory.
n Manufacturers may use labelling such as:
- ‘may contain traces of gluten’
- ‘made on a line handling wheat’
- ‘made in factory also handling wheat’.
n Suitable confectionery products are listed in the Food and Drink Directory.
n Liquorice sweets usually contain wheat flour so avoid these or check the Food and Drink
Directory for alternatives.
Desserts
n Jelly is gluten-free.
n Ice cream can often be gluten-free but check.
n Semolina is made from wheat so semolina puddings are not gluten-free.
‘Free From’ section
n The ‘Free From’ section of the supermarket stocks a range of gluten-free specialist
products such as breads, pasta, cakes, biscuits, crackers and flours.
n Supermarkets may stock other ‘Free From’ products such as wheat-free products which are not gluten-free.
n Highlight these products in this area of the store.
n Similar products are available on prescription.
Delicatessen
n Some foods available to buy from the delicatessen may be gluten-free.
n There is a contamination risk when buying sliced meats from the deli counter.
n Cold meats may be sliced on a machine, which may have been used for breaded or
stuffed meats.
n Food businesses selling food on a deli counter must provide information on all allergens in the foods they are selling, including gluten-containing cereals.
n If you want to buy something from the deli counter, ask for information on allergens.
n You should also check for risk of contamination and ask the member of staff to ensure the slicing surfaces are clean and separate tongs are used to avoid cross contamination.
n If in doubt about these foods you can now buy a wide range of cold meats, which are packaged and have all the ingredients listed on
the packaging.
Frozen ready meals and convenience foods
Frozen Free From section
n Some stores now have a ‘Free From’ section in the freezer department.
n Here you will find a selection of specialist
gluten-free frozen products such as Yorkshire puddings, pastry, pizzas and sausage rolls.
Ready meals and convenience foods
n There are a wide variety of ready meals that are suitable for a gluten-free diet.
n These will be in the ready meal section and not stocked separately as they are not specialist gluten-free meals.
n Check Section 2 of the Coeliac UK Food and Drink Directory or read the label.
n Manufacturers have to list all ingredients on the ingredients list.
n They must name the particular grain, that is, ‘wheat’, ‘rye’, ‘barley’, ‘oats’; and emphasise them, for example, by using bold lettering.
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n This information must be declared in the ingredients list so it is always important to check
the ingredients list to assess suitability of a product.
n Although frozen chips are quite often gluten-free, some are coated in seasoning or flour so you need to check these.
Home baking
Flours
n You can buy gluten-free flours and bread mixes in the ‘Free From’ section.
n Contamination is a major concern for people with coeliac disease.
n When baking it is important to try and avoid contamination with flours that contain gluten.
n Although some flours are naturally gluten-free, they can be milled where wheat flour is also milled. Therefore, contamination can occur
either because wheat flour is in the atmosphere
or traces of it remain in storage containers.
n It is possible that flours made from pulses, such as gram and urd flour, may also be contaminated although they are naturally gluten-free.
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Other baking ingredients
n Baking powder is usually made up of sodium bicarbonate, cream of tartar and a starch used as an anti caking agent. Sometimes wheat flour is used so you need to check these.
n All sugars including caster sugar, brown sugar and icing sugar are gluten-free.
n Marzipan and ready to roll icing are normally gluten-free but it is best just to check the label.
n Food colouring and vanilla extract are gluten-free.
Grains
n Wheat, durum wheat, spelt, Khorasan wheat (known commercially as Kamut), triticale, semolina, couscous, rye, barley and pearl barley all contain gluten and are not suitable for people with coeliac disease.
n Corn, maize, polenta, buckwheat, quinoa, millet, rice, tapioca and teff are all naturally gluten-free grains and are used frequently in gluten-free breads and other foods.
n Coeliac UK produces a Guide to Common Grains, available on the website.
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© 2014 Coeliac UK
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Guarantee and Registered in England.
Registered office Coeliac UK, 3rd Floor Apollo Centre,
Desborough Road, High Wycombe, Bucks, HP11 2QW.
Registered Number 3068044. Registered Charity
Number in England and Wales 1048167.
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Tel: 01494 437278
Fax: 01494 474349
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