Gluten free alternatives

The small intestine of a person with coeliac disease is sensitive to gluten, which is the protein component of the grains wheat, rye, barley, triticale and oats. Even tiny amounts of gluten can cause harm. There is no cure, but the condition can be managed with strict lifelong adherence to a gluten free diet.

The challenge for many people newly diagnosed with coeliac disease is to find tasty substitutes for all the foods they can no longer include in their diet. The list of forbidden foods may seem very long: wheat-based breakfast cereals, bread, muesli, couscous, commercially prepared cakes and pastries, biscuits and meat pies – just to name a few. However, a person with coeliac disease can still have a nutritious, balanced diet consisting of a wide range of foods by experimenting a little with alternative grains.

Gluten free cereal products
Naturally gluten free cereal products that can be enjoyed include:

• Amaranth
• Arrowroot
• Buckwheat
• Chestnut flour
• Coconut flour
• Cornflour (from maize)
• Cornmeal
• Corn tortillas
• Lentil flour
• Malt-free rice and corn breakfast cereals
• Millet meal
• Most pappadums
• Polenta
• Potato flour
• Psyllium
• Quinoa
• Rice (any kind)
• Rice bran
• Most rice crackers
• Rice flour
• Rice vermicelli
• Sago
• Sorghum
• Soy flour
• Soy-based lecithin
• Taco shells
• Tapioca.

• Biscuits
• Bread
• Bread crumbs
• Baking mixes
• Cakes
• Pastries
• Gluten free beers – most beers contain gluten, but there is a range of gluten free boutique beers available in Australia.

• Be prepared to experiment and accept that a few of your first attempts may be unsuccessful.
• Replace the role of gluten with xanthan gum or guar gum powders. (The general proportions for using these gums are half a teaspoon for a family-sized cake and one tablespoon for bread). These products are available from some coeliac societies, health food stores and some supermarkets. Using gelatine and psyllium husks can also assist.
• Add an additional egg to pancake batters.

• Plain flour – combinations include: two parts rice flour, two-thirds part potato flour and one-third part tapioca flour or arrowroot; one part of bean flour (besan) and soy flour, one part maize cornflour, one part arrowroot or tapioca flour and a half part rice flour. Use gums as recommended.
• Self-raising flour – use either of the above plain flour mixes and add one and a half teaspoons baking powder. Use gums as recommended.
• Sweet pastry – 60g maize cornflour, three-quarters cup milk powder, one and a half cups coconut, and 120g melted butter.
• Baking powder – one-quarter cup bicarbonate soda and a half cup cream of tartar.

• Your doctor
• An accredited practising dietitian, contact the Dietitians Association of Australia
• The Coeliac Society or Tel. (02) 9487 5088

• The challenge for many people newly diagnosed with coeliac disease is to find tasty substitutes for all the foods they can no longer include in their diet.
• A person with coeliac disease can still have a nutritious, balanced diet consisting of a wide range of foods if they choose to experiment a little.
• Consult with your doctor, accredited practising dietitian or local coeliac society.

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