If you don’t know what gluten is, it is a protein composite found in wheat, barley, rye and similar grains. Gluten can cause a number of different reactions in your body. If you have any form of gluten intolerance, it can completely upset your day (or night). Fortunately, there are plenty of delicious gluten-free foods out there.

Naturally gluten-free foods

  • corn
  • rice
  • wild rice
  • millet
  • brown millet
  • buckwheat
  • soy
  • quinoa
  • amaranth
  • sesame
  • hemp
  • flaxseed
  • vegetables
  • fruit
  • nuts
  • milk
  • eggs
  • meat
  • poultry
  • fish
  • legumes
  • oils
  • fats

Scrumptious substitutes:

  • Pasta – millet, corn, rice or buckwheat noodles
  • Couscous – quinoa
  • Semolina – polenta
  • Wheat bran – gluten-free oat bran
  • Bulgur – rice
  • Bread – gluten-free bread
  • Granola – gluten-free granola
  • Cereal – corn flakes
  • Beer – gluten-free beer

Flour alternatives

  • Chestnut flour
  • Guar gum
  • Lupine flour
  • Tapioca flour
  • Coconut flour
  • Banana flour
  • Chickpea flour
  • Almond flour
  • Soy flour
  • Quinoa flour
  • Amaranth flour

In some cases, when substituting, you will need to adjust the quantities in your recipes. Sometimes the substitutes will affect the flavour a little but, in many cases, these replacements can make your dishes taste even better!