Gluten‑Free 101: Build a Balanced Diet Without Wheat, Barley or Rye

**Just 50 mg of gluten — the size of a bread crumb — can inflame a celiac’s gut for days.**

- Strict 100 % removal of wheat, barley, rye, malt - Safe carbs: rice, quinoa, buckwheat, certified‑GF oats - Prevent cross‑contact: separate toaster & chopping board

A therapeutic eating pattern that excludes the prolamin proteins *gliadin, hordein* and *secalin* found in wheat, barley and rye. Mandatory for **celiac disease**, often helpful in non‑celiac gluten sensitivity.

1. **Intestinal healing** – villi regenerate within 6‑24 months on a strict plan. 2. **Symptom relief** – > 90 % reduction in bloating, diarrhoea and brain fog. 3. **Reduced anaemia & osteoporosis risk** when diet is micronutrient‑dense.

- Bread, pasta, couscous, seitan - Beer, malt vinegar, maltodextrin (unless GF‑labelled) - Processed meats with wheat fillers - Sauces: soy sauce, gravies thickened with roux

- Whole grains: **quinoa, brown rice, millet, buckwheat** - Legumes & lentils – iron & fibre - Nuts and seeds – magnesium, healthy fats - Fortified GF bread/cereals for B‑vitamins

- Dedicated toaster bags or separate toaster - Wash colanders thoroughly (pasta residue!) - Store GF flours above wheat flours in pantry - Use colour‑coded utensils when cooking for mixed households

| Day | Breakfast | Lunch | Dinner | |-----|-----------|-------|--------| | 1 | Greek‑yogurt parfait + buckwheat granola | Quinoa tabbouleh + grilled chicken | Salmon, roast sweet potato, broccoli | | 2 | Oat‑banana pancakes* | Lentil soup + corn tortillas | Beef chilli over brown rice | | 3 | Smoothie (spinach‑berry‑pea protein) | Chickpea & avocado salad | Stir‑fry tofu + veg on millet |

| Myth | Fact | |------|------| | "Gluten‑free automatically means healthy." | Many GF snacks are high in sugar & saturated fat. | | "Oats always contain gluten." | Pure oats are GF, but must be **certified** to avoid cross‑contact. |

👉 **Download our printable safe / unsafe ingredient chart** for your fridge.

Focus on whole, naturally gluten‑free foods; double‑check labels and kitchen surfaces — and enjoy balanced meals minus the gluten worry.

1. Fasano A. *N Engl J Med* 2020. 2. Rubio‑Tapia A et al. *Mayo Clin Proc* 2023.