Gluten free grains cereals wheat free
5 min read
Gluten is a protein that is found in wheat (including spelt), oats*, rye and barley. In people with coeliac disease, the immune system reacts to gluten, causing damage to our small intestine that can lead to chronic inflammation in other areas of the body...

The only treatment for coeliac disease is a life-long strict gluten free diet. However, avoiding gluten is not necessarily a healthier option for people who can eat it, and many processed gluten free products are not healthy or environmentally sustainable – but they’re often well marketed!


Some people report gluten making them feel sluggish, tired, have gastro-intestinal upset, such as bloating, diarrhoea or constipation. Recent research tells us that is not likely to be the gluten protein found in the food, but rather than carbohydrate component (fructans) and these people have a condition called non-coeliac gluten sensitivity. Unlike coeliac disease, this condition does not cause damage to your body despite the symptoms being very unpleasant! If you're experiencing these symptoms, it's important to see your doctor to rule out coeliac disease before assuming you have non-coeliac gluten sensitivity.


*Learn more about whether oats are gluten free here


Nutrients to consider


It is entirely possible to meet your nutrient needs on a gluten-free diet, however, the grain-based products you choose need some extra consideration. 


Many gluten free grain products are lower in fibre than their gluten containing counterparts, and this can cause issues for people following this diet type long term. One important consideration regarding fibre is the impact on your gut health (learn more about gut health and why it's important here). This is starting to change now, with many food manufacturing companies placing extra emphasis on incorporating added fibre to their products, however this is not always the case.


When choosing gluten free grain products, such as breads, crackers, cereals, pasta, and rice, look for at least 3 grams of fibre per serve and the higher the amount of fibre, the better. Fortunately, when following a sustainable diet, we are naturally increasing our intake of plant-based foods, and these are the other prominent sources of fibre in the diet. Unpeeled fruits and vegetables, and legumes are all excellent sources of fibre and positively impact on our overall fibre intake each day.


Most of our recipes are gluten free or have substitutes provided, while all our recipes are also clearly labelled for many other allergies.

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