Going gluten-free - why 100% matters

Making the decision to go gluten free (GF) can feel like a big step, but it’s also one of the most powerful things you can do for your gut and overall health. To truly heal and feel the benefits, gluten needs to be completely eliminated—even small amounts can keep inflammation going and prevent the gut from repairing itself. The good news is that living GF is easier than ever. Supermarkets, cafés, and restaurants now offer a wide range of options so you don’t have to feel restricted or miss out on the foods you enjoy. Think of it as a fresh start for your body: once your gut has the chance to heal, you’ll feel the difference in your energy, digestion, and wellbeing.

Grains that contain gluten : Wheat, spelt, rye, barley, oats (contain gliadin which is similar to gluten - some can tolerate oats and some can’t).

Going out to eat- you will find now that most places have GF options. Some are better than others. This website can help you find restaurants and reviews on gluten free options when you eat out.

So lets look at alternatives to the foods you are used to. And if you come across a particular product or brand you love, please let me know so I can add it to this page.

Bread

Bread can be a tricky one. There are a number of options in the supermarket for not just bread but also baked goods like crumpets and English muffins, but they aren’t good for you. If you do decide to go for a supermarket bread, avoid Helgas as they make their bread in the same large factory room as their wheat bread and flour goes everywhere! The reason I don’t recommend the supermarket breads, is they are full of white rice flour, corn flour and many additives. Instead, I recommend the following:

If you can afford it, buy a good bread from the health food supermarket eg Flannery’s or Market Organics.
Eat less bread - instead of having sandwiches for lunch, have leftovers. At breakfast, have eggs with mushrooms, tomatoes, nitrate free bacon and wilted spinach.
Make your own - this is what I do. On my website you will find a recipe for a dough you can keep in the fridge and make into wraps, pizzas and naan breads. It is an easy to make sourdough, so very good for you and easy to digest, and best of all, it doesn’t taste GF! I also have a recipe for sourdough focaccia/Turkish bread. Please contact me if you would like me to email it.
Wraps at the supermarket - these wraps are not super healthy but are a lot better than the others available in the supermarket. Sold in Woolies, like many gluten free products, they are pricier than their wheat filled counterparts. If toasted with your filling, they don’t taste gluten free.

Pasta/Noodles

This is very easy. Available in every supermarket and health food store are many GF options for pasta. I don’t recommend eating pasta too often. It is low GI and not a food that is “healthy” but the best supermarket option I have found is San Remo.

However there are some very healthy and delicious pastas and noodles made by Eco Organics. You can order online or find them in some health food stores like Flannerys.

When it comes to noodles - rice (white or brown) and sweet potato noodles are gluten free. Available in the Asian section of the supermarket.

Baked goods

Crackers - these are easy to replace. Rice crackers are all GF - some are healthier than others. Watch out for MSG on many of the flavoured ones. The health food aisle at the supermarket has a number of options as well. Health food stores also have options but are quite pricey.

You can also make your own GF crackers. Use the dough recipe referenced above, roll it out thinly and bake in the oven until crispy.

Here are recipes for regular favourites

Gluten free waffles

Gluten free pancakes

Gluten free flour that can be substituted 1 for 1 with regular flour ( I have used it successfully for years)

Sauces and condiments

Be aware that many sauces and condiments do contain gluten so check the label to make sure they are GF. A common one is soy sauce, however it’s easy to find options without as well. Kikoman do a GF soy sauce and tamari sauce is almost always GF and tastes the same. Most thai restaurants now also have the option to make their meals GF.

What to Expect When You Go Gluten Free

Everyone’s journey is unique, but many people notice positive changes once gluten is fully removed. Some of the common improvements include:

Better digestion – less bloating, cramping, or irregular bowel movements
More energy – reduced fatigue and greater stamina throughout the day
Clearer skin – fewer breakouts, rashes, or eczema flare-ups
Sharper focus – improved concentration and reduced “brain fog”
Better mood – feeling calmer, more balanced, and emotionally steady
Less inflammation – relief from joint aches, headaches, and other inflammatory symptoms

These benefits are most noticeable when gluten is completely eliminated, giving the gut a true chance to heal.