✓ What to Eat
✓ Naturally gluten-free grains (rice, quinoa)
Safe carbohydrate sources with no cross-contamination risk when certified
✓ Fresh fruits & vegetables
Naturally gluten-free and nutrient dense
✓ Certified gluten-free oats
Regular oats are often cross-contaminated during processing
✓ Fresh meat, fish & eggs
Naturally gluten-free protein sources
✗ What to Avoid
✗ Wheat, barley & rye
Contains gluten which directly damages the small intestine
✗ Regular bread, pasta & cereals
Almost always contain gluten unless explicitly labelled gluten-free
✗ Beer
Made from barley or wheat — contains gluten
✗ Cross-contaminated foods
Even trace gluten from shared equipment can trigger immune response
Practical Tips
💡 Check every label
Gluten hides in sauces, soups, and processed foods — always verify
💡 Watch for cross-contamination
Use separate toasters, cutting boards and utensils at home
💡 Get a bone density scan
Long-term gluten damage can affect calcium absorption and bone health