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This diet sheet provides you with basic information to help get you started a gluten free diet.

What is Coeliac Disease?

Coeliac disease is a lifelong condition, it is an autoimmune disease, where the body’s immune system attacks the lining of the small bowel (part of the digestive system) when gluten is eaten. This means that the body cannot properly absorb nutrients from food. It only occurs in genetically susceptible people; therefore, it affects approximately 1 in 100 people in the UK. Coeliac disease can be diagnosed at any age from young babies to the elderly. The only treatment of coeliac disease is a strict gluten free diet. 

How is Coeliac Disease Diagnosed?

You must continue to eat gluten in your diet until all the investigations have been completed. Stopping gluten in your diet before these tests, however tempting, will delay your diagnosis and could even prevent your diagnosis. 
Your GP can take a blood test which looks for specific antibodies. If you have coeliac disease, you make these antibodies in response to eating gluten.  
 
These antibodies are tissue transglutaminase antibody (tTGA) and endomysial antibody (EMA). A positive result i.e. you have these antibodies present in your blood, strongly indicates you have coeliac disease.

Your GP will then refer you to a paediatrician for a consultation, sometimes a final and confirming diagnostic procedure is needed. This procedure will be a biopsy of your small bowel to check for abnormalities that are typical of coeliac disease.

Symptoms of Coeliac Disease

Symptoms of undiagnosed coeliac disease vary greatly from person to person. Some experience quite severe digestive upsets, such as diarrhoea and bloating and others may have few or no digestive symptoms. Other symptoms can include mouth ulcers, joint and/or bone pain, weight loss or slow growth, tiredness, headaches and peripheral neuropathy (numbness and tingling in the hands and feet). Deficiencies of vitamins and minerals especially iron, vitamin B12 and folate can be associated with coeliac disease. These usually resolve within a few months of starting a Gluten Free diet. 

Treatment for Coeliac Disease

The treatment for coeliac disease is a lifelong, strict gluten-free diet. Once gluten has been removed from the diet, your gut will begin to heal, and you will usually start to feel better within a few weeks.  

Coeliac disease does not go away, so even when your symptoms improve and you start feeling healthier, it is important to stick to a gluten-free diet.  Most people find it easier to follow once they have learnt which foods are safe to eat. 

Some people with coeliac disease have neurological symptoms such as headaches or poor balance. A strict gluten-free diet can reduce the risk of neurological problems developing or worsening.

What is Gluten?

Gluten is a protein found in:

  • Wheat
  • Rye 
  • Barley
  • Some oats can be contaminated with gluten (see next page)

Foods Naturally Gluten-Free

Many foods are naturally gluten free such as:

  • Meat, fish and eggs
  • Rice and corn
  • Fats and oils, cheese, cream and milk
  • All fruit and vegetables

Can I Eat Oats?

The main problem with a lot of the oats that you buy is that they can be contaminated with gluten from wheat, barley and rye. This is because they are often grown or milled in the same environment. 

Oats and oat products that are NOT labelled as gluten-free should always be avoided. However, some specialist manufacturers produce gluten-free oats.  These oats are grown and milled in a dedicated environment where there is no risk of contamination with gluten from wheat, barley or rye.  

Gluten free oats are often found in the ‘free from’ section at your local supermarket or in health food shops.

Oats are naturally gluten-free but a minority of people with coeliac disease may be sensitive to a similar protein found in oats called Avenin. Gluten-free oats may be introduced to the diet at diagnosis. However, if you have on-going symptoms whilst including gluten-free oats on your diet, please review their use with your healthcare professional. 

Food Labels

Reading food labels can help you make the right choices. There are food labelling laws in place to help you to choose the right foods to eat when you’re on a gluten free diet. Barley, Rye, Wheat and Oats are all major allergens so will be identifiable on the label being Bold, Underlined or in Italics. 

Gluten-free 

Gluten-free ‘substitute’ foods including bread and pasta are widely available.  
 
If the food is labelled as gluten-free, the product will be suitable for everyone with coeliac disease; however, you do not need to restrict your diet to only foods that are labelled as gluten-free, as this could result in your diet being very restricted and expensive.

May Contain Statements 

Look out for statements on food labels such as ‘made on a line handling wheat’ or ‘may contain traces of gluten’. Manufacturers use these statements to highlight that there is a risk of cross contamination with gluten whilst the food was being made or packaged. Unfortunately, these statements do not inform you of the extent of the risk and so if you see these statements on products that you want to eat, you can contact Coeliac UK or the manufacturer direct to find out more.

Cross Contamination

When preparing food at home, be careful to avoid cross contamination from foods that contain gluten. Even tiny amounts of gluten may cause symptoms and damage to the gut for people with coeliac disease.

You may find the following helpful:

  • Wash surfaces and utensils before preparing your food
  • Use a separate toaster or use toaster bags for gluten-free bread (available in some supermarkets)
  • Have your own packet of butter/spread/jam, as these can easily get contaminated with crumbs by other members of your household

Gluten-free Prescriptions

People diagnosed with coeliac disease may be able to receive gluten free staple foods, usually gluten free bread and flour, via prescription.
Your dietitian or GP can provide you with more information.

School Dinners

Gluten Free meal options should be available at school/ nursery, if further support getting access to this is needed, please speak to your Dietitian or Paediatric Consultant. 

Why is Calcium Important?

Children with coeliac disease should be aiming for 2-3 portions of calcium each day to keep bones strong. Eating a wide range of foods that contain a good source of calcium will help meet requirements.  

The table below can help you to see which foods are good sources of calcium.

Food per serving

Amount of Calcium

Skimmed milk, 200ml

248mg

Semi-skimmed milk, 200ml

244mg

Alternative milks e.g. soya/almond milk with calcium added (check product label) 200ml

240mg

Tinned sardines with bones (½ can, 42g)

230mg

Cheddar cheese, 30g

220mg

Rice pudding, ½ can (200g)

176mg

Yogurt, 1 x 125g pot

170mg

Baked beans, ½ can (200g)

105mg

Kidney beans, 120g

 85mg

1 orange

70mg

Almonds, 30g

70mg

Broccoli, 3 tablespoons (80g)

32mg

The daily requirement for calcium is dependent on age and gender: 

  • 0-1 Years: 525mg 
  • 1-3 Years: 350mg 
  • 4-6 Years: 450mg 
  • 7-10 Years: 550mg 
  • 11-18 Years Girls: 800mg 
  • 11-18 Years Boys: 1,000mg 

Why is Iron important? 

Iron is an essential mineral that all babies, children and young people need to grow adequately. A lack of iron can cause paleness, becoming tired and low energy levels. Iron deficiency is more prevalent in those with Coeliac Disease. Therefore, children should aim to have a healthy, varied diet to ensure adequate intake. 

Vitamin C can help absorption of Iron, adding fruit or fruit juice at meal times can help. Tea and Coffee reduce iron absorption so should be avoided at and around meal times.

The table below can help you to see which foods are good sources of iron.

Food per Serving

Amount of Iron (mg)

Baked Beans, ½ can (100g)

1.4

Hummus (2 Tbsp)

0.6

Boiled Spinach (30g)

0.5

Raisins (30g/ 1 Tbsp)

1.1

Tinned Tuna, ½ can  (80g)

0.8

2 Fish Fingers

0.5

1 Egg

1.1

Chicken Breast (90g)

0.5

Broccoli (40g)

0.4

Red lentils (40g)

0.9

The daily requirement for calcium is dependent on age and gender: 

  • 0-1 Years: 5.4mg
  • 1-3 Years: 6.9mg
  • 4-6 Years: 6.1mg
  • 7-10 Years: 8.7mg
  • 11-18 Years Girls: 14.8mg 
  • 11-18 Years Boys: 11.3mg  

The tables on the following pages divide foods into:

Suitable Foods: Naturally gluten free or specially manufactured to be gluten free.

May Contain Gluten: Foods that should be checked e.g use Coeliac UK Food and Drink app or contact manufacturer or check the label 

Foods to Avoid: Will contain gluten or be highly contaminated with gluten

Suitable Foods

May Contain Gluten

Foods to Avoid

Flours and Other Grains

Gluten free flour.

Cornflour - (maize), sweet corn, cornmeal.

Rice - white, brown, wild, ground rice, rice bran.

Buckwheat, millet, quinoa, sorghum.

Soya flour, potato flour, gram flour (chickpea), split pea flour.

Polenta, sago, tapioca, cassava, arrowroot

Normal oats

Wheat; all wheat flours - white, plain, self-raising. Spelt, Kamut, couscous, semolina, bulgur wheat, durum wheat, wheat starch, wheat germ, wheat bran.

Rye.

Barley, pearl barley,

barley malt, malt.

Triticale (a cross between wheat and rye)

Couscous

 

Suitable Foods

May Contain Gluten

Foods to Avoid

Breads, Cakes, Pastry and Biscuits

Specially manufactured gluten free products e.g. bread, rolls, crisp breads, crackers, pastry, cakes, biscuits, pizza bases.

Rice cakes.

Meringues.

Poppadoms

 

 

 

 

Flapjacks, oat biscuits, oat cakes

 

 

 

All bread products
containing wheat, barley or rye.

Croissants, brioche, bagels, ciabatta, naan bread, pitta bread, chapattis, paratha.

Ordinary cakes, muffins, scones, potato scones.

Pizza.

Pastry - puff, flaky, short crust, frozen.

Croutons, pancakes.

Yorkshire puddings and batter.

Pasta

Specially manufactured gluten free pastas.

Corn pasta, rice pasta. Buckwheat pasta

Rice noodles

All fresh, dried and canned pasta including spaghetti, ravioli, pasta shapes, macaroni and noodles.

Breakfast Cereals

Specially manufactured gluten free muesli.

Buckwheat flakes

Cornflakes,

Rice cereals e.g. Rice Krispies, Coco Pops.

Porridge oats

All wheat-based breakfast cereals e.g. Weetabix, Shredded Wheat, puffed wheat, All Bran, muesli.

Contaminated oat cereals

Savoury Snacks

Popcorn.

Plain and salted nuts.

Prawn crackers

Crisps

Pretzels.

Bombay mix

Cheese snack biscuits e.g. Cheddars

 

Suitable Foods

May Contain Gluten

Foods to Avoid

Milk, Dairy products and Eggs

Milk - fresh, dried, evaporated, condensed sterilised and UHT milk.

Goats’, sheep's and soya milk, infant formulas.

Cream - fresh, soured, butter milk, crème fraiche.

Cheese - plain, cottage cheese, cream cheese, blue vein, Brie/Camembert type.

Eggs

Yogurts and
fromage frais.

Coffee and tea whiteners.

Artificial cream, cream topping.

Cheese spreads, Mayonnaise.

Oat milk

 Milk with added fibre.

Yoghurt and fromage frais containing muesli.

Scotch eggs

Meat and Poultry

All fresh meats, poultry, chicken, turkey, game and offal (liver, kidney, heart).

Meat canned or pre-packed in own juice or jelly.

Bacon/ham.

Gluten free sausages

Stuffing mix.

Sausages.

Paté

 

 Meat, poultry or game cooked in batter or breadcrumbs e.g.

burgers, chicken/turkey burgers, breaded ham

Meat pies and puddings.

Ordinary sausages and sausage meat.

Haggis, polony, and rissoles, samosas

Fish

All fresh fish or other seafood.

Smoked, kippered and dried fish.

Shellfish.

Fish canned in oil/ brine.

‘Free-from’ fish fingers

Fish in sauce.

Fish paté.

Prawn cocktail

Fish in batter (even if removed) or coated in breadcrumbs.

Fish fingers, fishcakes.

Taramasalata.

Fish pastes

 

Suitable Foods

May Contain Gluten

Foods to Avoid

Fruits, Vegetables, Pulses and Nuts

All fresh, frozen, canned, dried, pure fruits.

Potatoes prepared and cooked at home.

All vegetables.

Nuts.

Lentils

Baked beans, potato salad, vegetable

salad.

Instant potato powder.

Dry roasted nuts

 

 Vegetables and potatoes in batter, breadcrumbs or dusted with flour.

Chips coated with flour or batter (this may include chips from your local chip shop), instant mashed potatoes, potato croquettes, waffles.

Onion rings.

Fruit pie fillings, fruit fritters e.g. pineapple or banana fritters

Puddings and Desserts

Jelly, sorbets.

Milk puddings made with gluten free ingredients e.g. egg, corn flour, rice, ground rice, sago, tapioca

 

Custard powders and canned custard.

Dessert mixes, instant whips.

Ice creams and frozen desserts.

Mousses

Semolina and macaroni.

Sponges, pies, tarts, flans and crumbles made with ordinary flour.

Cheesecakes.

Ice cream wafers and cornets.

 

Fats and Oils

Cooking oils, butter, margarines, lard

All spreads.

Pure wheat germ oil

 

 

 Shredded suet

 

Flavourings

Salt, ground pepper, peppercorns.

Tomato puree.

Pure herbs and spices.

All vinegars

Seasoning mixes

 

 

Suitable Foods

May Contain Gluten

Foods to Avoid

Preserves and Spreads

Sugar, glucose, molasses, jam, marmalade,

conserves honey, treacle, golden syrup.

Peanut butters and other nut butters

Lemon curd.

Chocolate spreads

Mincemeat.

Confectionary

Homemade and manufactured sweets and chocolates made with gluten free ingredients.

Jelly

Sweets, chocolates, toffee, chewing gum, chocolate bars.

Ice lollies

Liquorice.

Seaside rock rolled in flour.

Chocolate bars containing biscuits

Soups and Sauces

Soups and sauces or gravy made with gluten free ingredients or thickened with gluten free flours

 

 

 

 

 

 Canned and packet soups.

“Cook in” sauces.

Gravy powder, browning and granules.

Stock and stock cubes.

Bottled sauces and ketchups.

Mayonnaise and salad cream

Minestrone soup.

Bread sauce.

Sauces made with ordinary flour.

Stuffing and stuffing mixes

Soy sauce

 

Suitable Foods

May Contain Gluten

Foods to Avoid

Vegetarian Foods

Tofu

Textured vegetable protein (TVP)

Vegetarian sausages and burgers.

Vegetarian ready meals.

Vegetarian pasta dishes, vegetable pies, spring rolls, bulgur wheat,

 

Drinks

Tea, coffee.

Fruit juices, fruit squash.

Mineral water, clear, fizzy drinks.

Cocoa.

Milk.

Sports and health drinks.

Chocolate powders and drinks.

Milk shakes and mixes

 

Instant coffee containing barley.

Cloudy, fizzy drinks.

Lemon, orange barley squash.

Vimto (purple) cordial.

Vending machine chocolate drinks.

Malted milk drinks e.g. Ovaltine, Horlicks

Miscellaneous

Gluten free communion wafers.

Cream of tartar, bicarbonate of soda

Yeast - fresh and dried.

Marzipan.

Meat and vegetable extracts.

Food colourings, essences and flavourings

 

Baking powder

Communion wafers.

Ice cream cones and wafers

Follow Up Care

Once established on the gluten free diet and blood tests have returned to normal, every child should expect to be seen at least annually for a review.  For some children, this will mean seeing the dietitian and the consultant alternate years.  For others they may see the consultant and the dietitian every year. Once children turn 18 years old their care is handed over to the GP for review and support. 

What is discussed at Annual Review?

  • Weight, height and BMI (body mass index) should be recorded. Sometimes children with poorly controlled coeliac disease may not grow as we would like so it is important to monitor growth
  • An annual blood test. The following are checked: 
    • Coeliac antibodies (tTGs) - this is the main measure of how well the diet is being adhered to
    • Anaemia screen (haemoglobin and ferritin) to check for iron   deficiency
    • Liver function test
    • Vitamins B12, D and folate
    • Kidney function
    • Thyroid function
  • All children should be offered the pneumococcal vaccination - Coeliac UK recommends that everyone with coeliac disease is vaccinated against pneumococcal infection  
  • Discussion regarding living with the gluten free diet, cooking, shopping and eating out with coeliac disease
  • Advice regarding holidays and school trips/ residentials 
  • General healthy lifestyle advice, including exercise

Coeliac UK

Coeliac UK is the leading charity working for people with coeliac disease and dermatitis herpetiformis. They provide up-to-date information and support via their website, helpline, phone App and voluntary local groups: They also fund research projects into coeliac disease. You can become a member of Coeliac UK by contacting them by phone, email or by completing the form in the coeliac pack your dietitian has given you.

Coeliac UK
3rd Floor
Apollo Centre
Desborough Road
High Wycombe
Bucks, HP11 2QW

Tel:  01494 437 278

Fax: 01494 474 349

www.coeliac.org.uk 
 
Coeliac UK’s helpline is staffed by dietitians and food experts. You can call the helpline on 0333 332 2033 - Mon-Fri, 9am-5pm

Local Groups

Coeliac UK has seventy local groups across the UK, all run by volunteers.  These groups support people with coeliac disease and their families by offering a variety of services including:

  • Hosting food fairs
  • Hosting meals out, coffee mornings, quiz nights
  • Organising cookery demonstrations
  • Holding meetings with medical experts.

See what is available near you by entering your postcode into Coeliac UK’s interactive map or contact the volunteer team via volunteering@coeliac.org.uk or phone 012494 796118

 

Contact us

If you have any queries relating to this information, please contact the Dietetics service.

About this information

Service:
Dietetics

Reference:
DT/095

Approval date:
22 May 2026

Review date:
1 May 2029

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Important note 

This page provides general information only. It is developed by clinical staff and is reviewed regularly every 3 years for accuracy. For personal advice about your health, or if you have any concerns, please speak to your doctor.