We’re pretty sure you’ve heard the term ‘gluten-free’ somewhere; perhaps in the health section of the supermarket, or as an alternative in some of your favourite restaurants.

But what does gluten-free even mean? Should you go gluten-free? How does one adjust their diet accordingly?

We decided to delve deep into these murky gluten waters to find out the facts, and so that we could bring you:

The Ultimate Gluten-Free Food List For A Healthy Diet

But let’s start off with the basics first:

What is Gluten?



Late Latin word that literally translates to ‘glue’.

Gluten is a protein compound found in wheat, barley, rye and oats.

Some people may believe that going gluten-free simply means cutting out breads and pasta (that isn’t true, we swear!), but the reality is that gluten is found in nearly everything. And we mean EVERYTHING.

Wheat is found in flour, breads, baked goods, cereals, sauces, salad dressing, soups and pasta.

Barley is found in food colouring, snack foods, protein bars, malt, beer, brewer’s yeast, stews and soup.

Rye is found in flour, rye bread, beer, some whiskeys and vodka, cereals and snacks.

Oats can be found in desserts, granola, cereals, crackers, breads and even lotions and skin care products!

Why Go Gluten-Free?

Now that we know what it actually is, we can look at some reasons why people decide go gluten-free completely.

1.Coeliac Disease

Coeliac disease is an autoimmune disorder in which the consumption of gluten causes damage to the small intestine. Because the immune system has an aggressive response to gluten and attacks itself, the body cannot properly absorb vital nutrients. Symptoms include bloating, chronic diarrhoea, weight loss, abdominal pain, fatigue, skin rashes and anaemia. People with Coeliac disease cannot tolerate gluten at any point and need to consume gluten-free food in order to have a healthy diet.

2.Gluten Intolerance

A large number of people have what is known as NCGS (non-coeliac gluten sensitivity) which means that while they test negatively for Coeliac disease, they still suffer from the same symptoms (bloating, constipation, diarrhoea) when they ingest gluten. This is what people mean when they say they’re gluten intolerant (it’s not just a term used by hipsters).

3.Wheat Allergy

A wheat allergy is a totally different affliction from gluten sensitivity or Coeliac disease. People with a wheat allergy have a histamine reaction to gluten (like a peanut allergy) and generally break out in hives or rashes after eating food that is not gluten-free.

Gluten clearly doesn’t suit everyone! Luckily there are plenty of gluten-free options and alternatives. We’ve made a helpful list of gluten-free foods and products that you should be including in your grocery basket.

The Ultimate Gluten-Free Food List For A Healthy Diet

Let’s break your shopping list down into the Good, the Maybes and the Gluten:

The Good:

  • Flours made from gluten-free grains, nuts and beans. This also includes quinoa, millet flour, buckwheat, almond flour, chickpea flour, amaranth flour, brown rice flour and coconut flour.
  • Gluten-free oats
  • Corn
  • Rice (white, brown, wild, basmati etc.)
  • Milk, butter, margarine, real cheese, plain yoghurt
  • Veggies (fresh, frozen and canned)
  • Fruit (fresh or dried)
  • Meat, seafood, eggs
  • Nuts, nut butters, beans and legumes
  • Spice
  • Distilled vinegar
  • Any other product that has a gluten-free label

The Gluten:

  • Avoid any products containing wheat, barley, rye and oats. Keep in mind that wheat has many forms, including bulgur, durum, graham, etc.
  • Sauces (soy, tomato, sweet chili, gravy, etc.) and condiments like mayonnaise.
  • Vegetarian meat substitutes
  • Liquorice and other sweets and candies
  • Beer, some whiskey and some vodka
  • Pizza, pasta, breads, ice cream cones, waffles, cookies and other desserts

The Maybes (check the label!):

  • Oats are considered safe for gluten-free diets if they have been specifically processed to avoid cross-contamination. They will be marked as gluten-free.
  • Seasonings and seasoning mixes
  • Prescription and over-the-counter medications
  • Lipstick and lip gloss (as they are unintentially ingested)
  • Communion wafers
  • Vitamins and supplements

The list goes on and on! Don’t despair; going gluten-free doesn’t mean that you can’t have these foods and other items, it just means that you need to become a habitual label-reader and buy the gluten-free versions.

Where Can I Buy Gluten-Free Food? You can buy gluten-free food in health shops (like us!), or in the health/alternative sections in your supermarket. DID YOU KNOW that ALL Montagu products are NATURALLY gluten-free

Or you can get creative in the kitchen by making your own gluten-free foods from scratch. You can use Montagu dried fruit and nuts in all of your gluten-free dishes and bakes!

We hope that this has been an informative and helpful guide for those of you wanting to convert to a healthy, gluten-free diet. Go forth, label-readers, and conquer those health shops!