Gluten-Free Foundations — Essentials, Swaps & Cross-Contact

• Base meals on naturally gluten-free foods: vegetables, fruit, plain meats/fish/eggs, legumes, nuts/seeds, dairy (as tolerated).
• Choose certified GF grains: rice, quinoa, buckwheat, corn/maize, certified GF oats*.
• Read labels every time—check for wheat, barley, rye, malt, and “contains gluten”.

*Oats: tolerance and regulations vary by country; use certified GF oats and follow local guidance.

• Emphasise: fresh produce; potatoes, rice, quinoa; plain proteins; dairy or lactose-free options; olive oil; herbs/spices (single-ingredient).
• Use with caution: sauces, stocks, spice blends, processed meats, chips/snacks—check labels.
• Avoid: regular breads/pasta/couscous; wheat flour tortillas; barley (malt), rye bread/crackers; beer unless GF.

• Use a separate toaster or toaster bags; avoid shared crumbs.
• Dedicated utensils/boards or clean thoroughly before GF prep.
• Store GF staples on upper shelves; keep flours sealed to avoid dust spread.
• Fryers: shared oil can contaminate—ask if a dedicated fryer is used.

• Scan for wheat, barley, rye, malt (incl. barley malt extract) and “contains gluten”.
• “May contain” = potential cross-contact—decide with your practitioner.
• Prefer products with certified GF logos where available.

• Breakfast: certified GF oats porridge, berries, cinnamon
• Lunch: quinoa-roast veg bowl with chickpeas, olive oil, lemon
• Dinner: grilled salmon, potatoes, garlicky greens
• Snacks: rice cakes with peanut butter; yogurt or lactose-free option

• Digestive Enzymes
• Probiotics
• Fish Oil (EPA/DHA)