There are many foods you can still enjoy on a gluten free diet. Gluten free food falls into the following categories:
Naturally Gluten Free Foods
Many foods are naturally gluten free. These include: fresh fruit, vegetables, rice, potato, corn, plain meat (not sausages), fish, eggs, cheese, milk, most yoghurts, pulses (peas, beans and lentils), fats and oils. There are many grains that are naturally gluten free, for a full list please refer to our list of Gluten Free Grains/Flours.
Products Labelled Gluten Free
Products manufactured in New Zealand and Australia, can only be labelled ‘gluten free’ if they contain 'no detectable gluten'. However there are many imported products which are not labelled under the New Zealand food labelling law.
Products displaying the Crossed Grain logo
These are certified by Coeliac New Zealand, and are independently tested to be safe for people, with coeliac disease and those on a gluten free diet. So look for products that carry the Crossed Grain Logo when doing your grocery shopping, it provides assurance that a product is safe and will eliminate the need for label reading.
Products that are Gluten Free by Ingredient
In New Zealand and Australia any ingredient in a product that is derived from wheat, rye, barley or oats, must be declared on the ingredients panel. Note though that this only applies to products that are manufactured in New Zealand and Australia.