Going Gluten Free? A 2026 Beginners Guide to a Gluten Free Diet

Gluten Free diets are on the rise. People adopt a gluten free diet for all kinds of reasons – perhaps you have been recently been diagnosed with coeliac disease (1 in 100 people have this!) and simply cannot consume gluten, maybe you have noticed that you are having unpleasant reactions to gluten-heavy foods?  Some people even just prefer gluten free foods!

No matter your reason for choosing to ditch the gluten, starting a gluten-free diet the right way can keep you feeling great, healthy, and happy. We’re here to help you begin your gluten-free journey, so let’s get started!

Understanding Gluten – What is it?

Gluten is a group of proteins found in wheat, rye and barley, consisting of two main proteins: glutenin and gliadin. When flour made from these grains is mixed with water, gluten forms a sticky network that gives dough its elasticity and helps it rise and maintain its shape during baking.

Due to its natural presence in wheat, barley and rye, gluten can also be found in products made from these grains, such as pasta, cereals, baked goods and some processed foods.

Health Reasons for Going Gluten Free

People with specific medical conditions like coeliac disease, gluten intolerance or wheat allergy should avoid gluten due to uncomfortable symptoms and dangerous effects on the body.

Coeliac Disease

Coeliac Disease is an autoimmune condition in which consuming gluten triggers an immune response that attacks the lining of the small intestine (gut). This immune reaction damages the surface of the small intestine, impacting its ability to absorb nutrients effectively. Having coeliac disease can cause a range of symptoms, including diarrhoea, abdominal pain, indigestion, fatigue and bloating.

The immune system mistakes substances found in gluten as a threat to the body and attacks them, however the exact cause of why the immune system reacts this way is not fully understood, but it seems to involve a combination of genetic and environmental factors.

There is no current cure for coeliac disease, but adopting a gluten-free diet can help manage the symptoms and prevent the long-term complications.

Non-Coeliac Gluten Intolerance

Having a gluten intolerance is as similar symptomatic experience to having coeliac disease, without the immune response and intestinal damage. When gluten is ingested by a person with a gluten intolerance, they may experience symptoms such as digestive issues, headaches, fatigue and joint pain.

Gluten Allergies (Wheat Allergy)

Having a wheat allergy means you have a specific reaction to proteins found in wheat, including gluten. Symptoms of this can range from mild (hives, itching) to severe (difficulty breathing, anaphylaxis).

Gluten Free Foods

Embracing a gluten free diet doesn’t mean you have to sacrifice the foods and flavours you love. In fact, there are plenty of delicious naturally gluten free dishes and alternative ingredients that you can enjoy. Here are some staples that we love:

• Fruit & Vegetables – All fresh whole fruits and vegetables are naturally gluten free. However, be cautious with processed fruits and vegetables, as they may contain added gluten used as a flavouring or thickening agent. Always double check your canned, frozen, dried or pre-chopped fruit and vegetables.
• Whole grains – Some whole grains contain gluten, while many are naturally gluten free. Gluten free whole grains include quinoa, brown rice, buckwheat and arrowroot.
• Proteins – Nearly all fresh, unprocessed plant and animal proteins are naturally gluten-free. Be cautious of gluten-containing ingredients like soy sauce, flour and malt vinegar that are often used as fillers or flavourings in processed proteins. These may be added to cold cuts or sauces, rubs and marinades that are often paired with proteins. Gluten free proteins include fresh meat, poultry or fish, legumes, nuts, seeds and unflavoured soy foods (e.g. tofu, tempeh and edamame).
• Dairy – Most dairy products are safe for those on a gluten free diet. The only concerns are usually dairy products that are flavoured and contain additives. If you’re unsure, always check your labels. Cow’s milk, butter, cheese, cream and yoghurt are usually gluten safe. Watch out for plant milks, as some oat milks are known to contain gluten, even if it may be a smaller amount.
• Snacks – With the demand for gluten free snacks growing, you can find lots of sweet and savoury snacks in the free from aisle of most supermarkets. We may be biased, but all Jade & Joy products are 100% gluten-free, manufactured in a completely gluten free facility. Our commitment to quality and safety ensures that you can enjoy our products with confidence, knowing they meet strict gluten free standards. Embrace a gluten-free lifestyle without compromising on taste or nutrition with our diverse and delicious product range. Shop our Vegan Collagen Protein Bars here!
  

Reading Labels

It is a legal requirement for brands to disclaim their allergen, nutritional and ingredient information somewhere clear on their product. The top 14 allergens, which includes cereals containing gluten, are usually highlighted in bold, helping you to spot the most popular allergens clearly.

When shopping for new products, be sure to always check the labels to ensure they are safe for you to eat.

What does ‘May Contain’ really mean?

In particularly but not solely for coeliacs, one thing to look out for is a ‘may contain’ warning. This is when gluten isn’t included in the ingredients but the facility in which the product is made also handles cereals containing gluten, meaning there is a risk of cross contamination. Regardless of thorough cleans being good practice within food manufacturers, there are still hazards associated with any handling of allergens. This goes for all allergens, including nuts, soya, sesame and tree nuts.

It has been known that brands will refresh their products, sometimes meaning that their allergen status will change. This could be due to an ingredient or manufacturer adjustment. It is a good idea to double check ingredients every now and again, particularly if the packaging has had a rebrand or any wording/ marketing has been changed slightly.

Gluten Free Substitutes

Navigating a gluten free lifestyle is much easier than it once was. Due to more popular demand, more brands have branched out to create gluten-less ranges, allowing those following a gluten free diet to have more selection. Supermarkets have also begun ‘Free From’ aisles, which allow people to shop freely with less worry of gluten contaminants.

Within the gluten free community, it is common knowledge that gluten free alternatives cost an arm and a leg. For example, a gluten free loaf of bread is on average 4.3x more expensive than a gluten containing loaf (and they’re often much smaller!) However, as mentioned previously, there are plenty of foods that are naturally gluten free – you can get creative!

Eating Out

Since the introduction of Natasha’s Law being introduced in the UK in 2019, allergens have been taken a lot more seriously at restaurants and other food facilities. Many restaurants will offer a gluten free menu or show you an allergen sheet to show which of their menu items contain gluten and which ones don’t.

Eating out with an allergy can often be frustrating, here are some things that can help ease your mind:

• Plan ahead – Look online at menus to see what is available for you. You can also check reviews to understand other people’s experiences or call the restaurant ahead to ask them any questions you may have. If you’re making a booking, let the restaurant know of your allergy or intolerance at the time of booking; speaking to the manager beforehand can also ease your mind.
• Read the menu carefully – Take your time to make yourself familiar with the menu. If there is a gluten free menu or allergen sheet available, this will be much easier for you.
• Communication – Ensure you have strong communication with your server. Often, you will be asked of any allergies, but if you aren’t prompted, make sure you tell your server of your allergy. This way, they can direct you to a gluten free menu or allergen sheet. If a member of staff seems unsure about your allergy, politely request to speak with the manager instead.

Recipe Adjustments

When getting creative with your diet and making your own homemade meals/ snacks, try swapping ingredients that usually contain gluten with a gluten-free alternative. For example, swapping oats in a porridge recipe with gluten-free oats, or ensuring the flour and yeast used in a bread recipe doesn’t contain any gluten.

Support and Resources

The most important thing about maintaining a gluten free diet is having a healthy support group around you. Whether this is connections on social media, family and friends or a coffee group, it’s important to interact with people in a similar position to you.

Social Media

Laura of Coeliac Sisters spoke with us about her experience and said this: “social media is where I have been able to find food recommendations, amazing product alternatives, and even connected with a community of people who understand exactly what I have been going through. I always say that when anyone is diagnosed with Coeliac Disease, they should be referred to Instagram, as it is a hub of gluten free ideas, and likeminded people!”

Gluten Free Glee

Gluten Free Glee is a fantastic new website featuring tons of handy tool for Gluten Free living plus a directory of Gluten Free brands, voices and influencers to help you on your journey! We highly recommend checking it out.

Coeliac UK

Coeliac UK are the leading charity in the Gluten Free space, funding research and providing priceless advice and support to their members. You should check them out, too!