It is often said that a gluten-free diet is difficult to follow. And while that may be true, it is far from impossible. Changing the way you eat is never entirely straightforward—especially when gluten is present in so many everyday foods. So, if you are wondering how to continue eating well without gluten, here is a comprehensive five-step guide to help you navigate the transition with confidence and ease.
𝑨𝒓𝒕𝒊𝒄𝒍𝒆 𝑺𝒖𝒎𝒎𝒂𝒓𝒚.
– Gluten is everywhere — even where you least expect it: bread and pasta, of course, but also deli meats, soy sauce, or Chinese noodles. The first step is to clearly identify which foods contain it, so you know what needs to be replaced in your daily routine.
– Alternatives are both plentiful and accessible: buckwheat, rice or chickpea flours, legumes, and specialised brands such as Schär, Céliane, or Le Pain des Fleurs. Eating gluten-free does not mean compromising on pleasure.
– The golden rule: cook for yourself. Industrial “gluten-free” products are often expensive and can be high in sugar or additives. Returning to simple, whole, unprocessed ingredients remains the most effective strategy—both at home and when dining out.
Understanding Which Foods Contain Gluten
Gluten hides almost everywhere—bread, pasta, pastries—and even in foods where you would not expect to find it, such as deli meats, Chinese noodles, and other surprising products. Here are additional examples of unsuspected foods that often contain gluten:
- Stock cubes and industrial soups (used as thickening agents).
- Certain spice blends and ready-made seasonings.
- Beer (made from barley or wheat).
- Prepared sauces (béchamel, ketchup, industrial vinaigrettes).
- Sweets, filled chocolates, and industrial ice creams.
- Medications and dietary supplements (where gluten may be used as an excipient).
- Surimi, flavoured crisps, and certain frozen fries (coated in flour).
When I began transitioning to a gluten-free diet, I started by listing the foods I consumed regularly. This provides a clearer overall picture of what needs to be replaced at each meal or moment of the day. For breakfast, brioche, bread, and rusks were no longer options. At lunch, pasta and pizza disappeared… and so on.
To put it simply: avoid all products containing the following cereals—wheat, barley, rye, kamut, spelt, einkorn, and in some cases oats.
Good to know: oats are naturally gluten-free, but they are often contaminated during cultivation or processing in facilities that also handle wheat. If you wish to consume oats, opt for certified gluten-free varieties.
Learning to Identify Gluten-Free Foods While Shopping
Shopping gluten-free is not always easy — especially at the beginning. However, once you have a general understanding of which foods to avoid and which to replace, it becomes much simpler to reorganise your pantry and start introducing new products. When grocery shopping, take the time to read packaging carefully.
There are two main ways to identify whether a product contains gluten:
- On the back of each product, you will find the ingredient list. Allergens are usually highlighted in bold for easier identification. If “wheat” appears in bold, the product contains gluten.
- Products displaying the crossed grain symbol within a circle are certified gluten-free.
A few additional tips for your shopping routine:
- Be cautious with labels stating “may contain traces of gluten”: this indicates that the product is made in an environment where gluten is handled. For people with coeliac disease, it is best to avoid these products. For mild intolerances, they are generally tolerated.
- Prioritise fresh aisles (fruit, vegetables, meat, fish): whole, unprocessed foods are naturally gluten-free. Gluten tends to hide in processed food sections.
- If in doubt, do not hesitate to contact the brand’s customer service — they are required to provide this information.
Understanding Gluten-Free Alternatives
So, what should you actually buy? Transitioning to a gluten-free diet requires a few adjustments, but rest assured—there are plenty of alternatives available.
- For baking, you can turn to specialised flours. There are many options: buckwheat, rice, chestnut, millet, chickpea, sorghum… Each has its own characteristics, and the best approach is often to combine several in a single recipe.
- For everyday meals, legumes such as lentils or chickpeas become essential staples.
- To replace butter, opt for plant-based oils.
Here is a summary table of gluten-free alternatives by category:
| Food with gluten | Gluten-free alternatives |
|---|---|
| Wheat pasta | Rice, corn, red lentil, chickpea, or buckwheat pasta |
| Wheat bread | Buckwheat bread, rice flour bread, corn bread, chestnut bread |
| Wheat flour | Flour blends: rice flour + corn starch + tapioca (classic gluten-free baking base) |
| Wheat semolina (couscous) | Corn semolina (polenta), cassava semolina (attiéké), quinoa |
| Breakfast cereals | Rice flakes, gluten-free granola, buckwheat flakes, certified gluten-free muesli |
| Biscuits / cakes | Almond or coconut-based cakes, buckwheat biscuits |
| Beer | Gluten-free beer (made from sorghum, millet, or rice) |
Discovering New Gluten-Free Brands
While it becomes easier over time to identify gluten-free foods, familiarising yourself with specialised brands will save you valuable time during your grocery shopping. You can also purchase products directly from online stores such as Kazidomi. Among the most well-known brands are:
- Schär, offering a wide range of products including breads and pastries, widely available in supermarkets.
- Céliane, specialising in cakes and biscuits.
- Le Pain des Fleurs, known for its crispbreads, ideal for breakfast or aperitifs.
- Gerblé, offering a broad range of gluten-free biscuits, breads, and cereals available in supermarkets.
- Ma Vie Sans Gluten, with flours and ready-made mixes for crêpes, cakes, and breads—ideal for beginners in gluten-free cooking.
- Genius, specialising in sliced bread and gluten-free wraps, perfect for everyday sandwiches.
- Nature & Cie, offering organic and gluten-free products (pasta, biscuits, baking mixes).
- Yooji, providing organic gluten-free baby food in small jars and frozen portions.
Adopting New Habits in the Kitchen
While it may be tempting to rely solely on products labelled “gluten-free” for convenience, it is important to ensure they are not loaded with sugar or additives—especially since they are often more expensive. It is also worth noting that most ready-made meals contain gluten.
Here are a few practical habits to adopt in your daily routine:
- Be mindful of cross-contamination: if you live with people who consume gluten, use dedicated utensils (a separate toaster, colander, and chopping board). Even breadcrumbs left in butter or a toaster can contaminate gluten-free food.
- Batch cooking is your best ally: dedicate two to three hours on a Sunday to prepare meals for the week. Naturally gluten-free ideas include vegetable curry with coconut milk and rice, chili con carne with polenta, sautéed vegetables with quinoa, or homemade soup with buckwheat crispbreads.
- Create your own “go-to” recipe notebook: over time, you will identify 10 to 15 gluten-free recipes you love and can easily recreate. For inspiration, blogs such as Ma cuisine sans gluten or Sunny Délices are excellent resources.
- Do not forget nutritional balance: removing gluten can reduce your intake of fibre and B vitamins. Compensate by incorporating more legumes, dried fruits, seeds (chia, flax, sunflower), and green vegetables into your meals.
To keep things simple: return to basic recipes and cook with whole, unprocessed ingredients — meat, vegetables, and more. If time is limited, prepare your meals in advance over the weekend.
Creating a List of Gluten-Free-Friendly Restaurants
While eating at home remains the easiest option, dining out—whether with friends or at a restaurant—can be more challenging when following a gluten-free diet, especially as not all establishments provide allergen lists. In such cases, opting for a salad is often a safe choice. You can also curate your own list of trusted addresses in advance.
A few additional tips for eating gluten-free outside the home:
- Inform the restaurant in advance: a simple call or note when booking can save you unnecessary stress. Most restaurants are happy to accommodate when given prior notice.
- When travelling, prepare a translation card: if you are going abroad, keep a card explaining your gluten intolerance in the local language. Websites such as Equal Eats or Celiac Travel offer ready-to-use cards in over 50 languages.
- Naturally gluten-free cuisines to favour: Japanese (sushi, sashimi—be cautious with soy sauce, ask for gluten-free tamari), Mexican (corn tacos, guacamole), Indian (rice and lentil-based dishes), and Thai (coconut milk curries, rice-based pad thai) are often excellent options.
- If in doubt, ask the server: it is never inappropriate to ask — it is your right. European regulation INCO No. 1169/2011 requires restaurateurs to inform customers about the 14 major allergens, including gluten.
Ready to Embrace a Gluten-Free Lifestyle?
