OCEAN SHORES NUTRITIONAL ENVIRONMENTAL MEDICINE

OSNEM THE GLUTEN FREE DIET

Gluten is a protein found in: WHEN IN DOUBT – LEAVE IT OUT • Wheat Many manufacturers also provide a panel of • Rye nutritional information. Foods sold as gluten free will • Oats state on the nutrition panel “no detectable gluten”. • Triticale (a cross between wheat & rye) Many products are gluten free but make no claim to • Barley be so. You will have to scrutinise the ingredients list There are many obvious foods that contain gluten to determine whether they are suitable. Avoid any such as breads, cakes, cereals etc. but there are manufactured food, which has no ingredients list. also whole ranges of foods that are not obvious Avoid any product if the ingredients list contains any sources of gluten, such as sausages, processed of the following: meats, soups, stock cubes, sauces, malt etc. However do not be discouraged as there are • Wheat, rye, barley, triticale, oats also a lot of products that are gluten free – both • Flour, all types unless a gluten free source is naturally gluten free, substitute products and also specified, commercial products • Pasta, semolina, SHOPPING FOR THE GLUTEN FREE DIET • Farina or thickeners, • Wheatstarch, starch or thickener (unspecified), The first and most important point when shopping • Cereal, bread, biscuit, batter, crumbs, for gluten free food is to become a “LABEL • Cornflour (unspecified or wheat based) READER”, if you have any doubt about the • Malt ingredients printed on the labels don’t buy the product. Be aware that there may be small traces of gluten in any of the following additives: Food labels are required to state: • Modified starch or thickening agent • The common name of the product • Additive numbers 1400-1450 • The m\name and address of the manufacturer, (of wheat origin or unspecified) packer, importer or vendor • Malt flavouring and malt extract • The ingredients listed in descending order of their • Maltodextrin (of wheat origin) relative proportion by weight • Hydrolysed protein (of wheat origin A gluten free diet omits all products made with these cereals. Other varieties of wheat: kumat, spelt (dinkel or german wheat), bulgar (burghul), durum, couscous etc. must also be excluded

FOOD INCLUDE AVOID

FLOURS, STARCHES Arrowroot, Maize (corn), polenta, maize All varieties of wheat including kumat, spelt (dinkel or cornflour, cornmeal, buckwheat & pure german wheat), bulgar (burghul), durum, couscous. Wheat buckwheat flour, quinoa, sorghum, sago tapioca, starch, wheaten cornflour, wheat & multigrain flour, wheat rice (white & brown), wild rice, rice flour, ground germ, wheatmeal, wheat bran, semolina, triticale, rye, barley, rice, rice bran, glutinous rice. Pea, gram, lupin, pearl barley, oats, oatmeal (there are several varieties of potato, lentil & soya flours millet some of which appear to affect coeliacs)

CEREALS & Plain non malted rice or maize (corn) breakfast Wheat based & mixed grain breakfast foods, muesli, oat FARINACEOUS cereal ie. Puffed rice or corn, cornflakes (not porridge, infant cereal (except rice).Pasta, spaghetti, PRODUCTS malted type), glutted free muesli, infant rice macaroni, noodles, lasagne, ravioli, etc. Gluten & gluten cereal. Gluten free pasta, rice noodles & steaks vermicelli, taco shells made from pure maize flour FOOD INCLUDE AVOID

BREADS, BISCUITS, Gluten free bread, biscuits, cakes & pastries. All regular bread & rolls (including multi-grain), rye bread, CAKES, PASTRIES Gluten free bread, biscuits, cake & pastry mixes wuppertaler, wuppabrot, pumpernickel breads, barley ETC. Rice bread* bread. Sour dough, commercial breads even if make from Rice cakes (plain) non gluten grains & flours if the sour dough itself contains a Rice crackers (plain) cereal, soya commercial breads containing wheat or gluten. Biscuits, cakes, slices, crispbreads, pastry, pizza bases, pancakes, waffles, doughnuts, oat cakes etc. Ice cream wafers & cones. Rusks

DAIRY FOODS & EGGS Milk – fresh & long life, plain powdered, canned Malted milks. Flavoured milks*. Artificial cream. Ice- evaporated & condensed. Buttermilk, goats cream & ice confectionary containing thickeners & cereal milk, infant formulae, soy beverages & infant components, especially flavoured & gourmet types. Custard formulae*. powders & ready made custards*. Fruit flavoured yoghurt & Cream – fresh & canned. Cheeses – plain, block, fruche in which the fruit component contains a thickener*. sliced & sticks. Processed cheeses*. Non dairy whiteners & creamers*. Cheese mixtures, pastes, Plain yoghurt & fruche. Plain ice-creams & spreads*. Cheese dips & gourmet or fruit cheeses*. confectionary*. Eggs – all types.

MEAT, FISH & Fresh, smoked, corned, pickled & salted. Soups containing thickeners, cereals or grains i.e. barley, POULTRY Canned without sauce or cereal. noodles, macaroni. Commercial soups. Ham on the bone.

VEGETABLES All types of fresh, frozen & canned vegetables so Commercial vegetables in a sauce i.e. baked beans*. Hot long as no thickener is added. Potatoes, sweet chips & potato wedges coated with flour. Vegetable or potatoes, yams home prepared chips & oven potato salads*. Processed or canned varieties of legumes*. chips. Fresh herbs. Pulses, legumes & lentils. Peas pudding, mush peas containing thickener. Dried peas, split peas, gram peas. Soya, borlotti, cannelloni & garbanzo beans. Dried beans ie. kidney.

FRUIT, SEEDS & NUTS All types of fresh, dried, canned, stewed & Fruit mince & Christmas mince* preserved fruits so long as no thickening is Pie fillings & commercial thickened fruit products*. added.Nuts & seeds in shells, shelled or roasted Dry roasted nuts. provided only salt &/or oil is added.

SOUPS Clear soups & soups thickened with allowed Soups containing thickeners, cereals or grains ie. barley, flours* noodles, macaroni. Commercial soups

FATS & OILS Oils – vegetable & seed None except wheat germ oil Cream & butter. Margarine both poly & mono unsaturated types

SALAD DRESSINGS Pure cider vinegar. White vinegar*. Malt vinegar. Salad dressings & mayonnaises*.

JAMS & SPREADS All jams, marmalade, honey, golden syrup, Vegemite, Marmite & Promite. treacle, maple syrup, molasses. Peanut butter*. Meat & fish pastes*.

HERBS, SPICES & Pepper, salt, herbs, spices, curry powder, All commercial sauces, pickles, relishes, chutneys, CONDIMENTS mustard powder (check these for an anti-caking compound mustard, prepared mustard, mustard paste*. agent which may contain gluten). Tomato sauce. Soya sauce*, tomato puree*.

BEVERAGES Water, mineral water – plain & flavoured, still Barley drinks i.e. Barley water, lemon barley. or carbonated. Soft drink – sweetened or diet Caro & cereal tea, coffee substitutes. type, fruit & vegetable juice, cordials without Drinking chocolate & similar flavourings for milk barley, soda & tonic water, sports electrolyte type drinks, tea, herb tea, coffee (pure, instant & decaffeinated)

ALCOHOL Wine, cider, liqueurs, spirits, champagne, sherry, Beer, ale, lager, port, stout port, brandy, whisky, gin & vodka

MISCELLANEOUS Sugar – white, brown, castor. Icing sugar mixture. Pure icing sugar, jelly, gelatine. Vanilla & flavouring essences*. Popcorn, plain potato crisps*. Flavoured crisps & packet snack foods*. Plain corn chips & taco shells* Stock cubes & gravy mixes*. Candy floss & fairy floss. Sweets, lollies & filled chocolates & chocolate snack foods*. Plain dark & milk chocolate (no fillings). Liquorice

OSNEM Ocean Shores Nutritional & Environmental Medicine – Shop 5, Rajah Road Ocean Shopping Village, Ocean Shores, 2483 OPEN HOURS : Mon & Fri 9:00am – 1:00pm | Tue – Thu 9:00am – 4:00pm | Ph 02 6680 3208 | Fx 02 6680 2954