5 gluten-free substitutes you need to know about

Here, we give you 5 gluten-free substitutes you need to know about. Coeliac Awareness Week runs from 13 – 20 March this year and given the current low coeliac disease diagnosis rates, we need to continue to raise awareness.

Over 355,000 Australians have coeliac disease. That’s approximately 1 in 70 Australians. Despite being 2020, the coeliac disease diagnosis rate is still only 20%. That’s 80% who still don’t know they have it.

People with coeliac disease can’t tolerate gluten, not even small amounts. About 50 milligrams of the protein, which is about the amount in one small crouton, is enough to cause trouble. In people with coeliac disease, gluten triggers an immune response that damages the lining of the small intestine. This can interfere with the absorption of nutrients from food.

With an increasing number of Gluten-Free food substitutes popping up on our shelves, it’s important to ensure we’re still getting the nutrients and minerals our bodies need by choosing swap-outs that contain the nutrients and minerals our bodies need.


There are many wheat-free pasta options on the market to choose from nowadays, which is great as you will most likely find something that suits your taste. Swap out refined wheat pasta for legume-based pasta like chickpeas and mung beans that are high in protein and fibre. Legumes are a good source of fibre, b vitamins and protein. They are gluten-free, vegan and surprisingly delicious and can be an easy substitute in any pasta-based meal.


With an increased number of gluten-free flours on our shelves, sometimes it can feel a little daunting not knowing which one to go with. Most gluten-free flours require other flours to mix it in with to maintain performance and some are just devoid of any nutrients, so keep your eye on the nutritional here. An exciting alternative to standard gluten-free flours are vegetable flours. Sweet Potato, Broccoli and even Cauliflower have made their way onto our shelves and into our pantries. Try PomPom Paddock’s Cauliflower Flour Mix, recently identified as the Super Flour for 2020 by Good Food & Body + Soul. It’s an easy cup for cup swap for plain flour, it’s neutral tasting and packed full of nutrients, find it here www.pompompaddock.com


So you may have tried to replace couscous with other grains, like quinoa and polenta, but have you tried steaming and grating cauliflower for a healthy couscous replacement? It may not replicate the exact texture of couscous but it sure does taste great. Simply add some herbs and spices like turmeric, ground coriander and mint for a mouth-watering gluten-free alternative.


Umami-rich Worcestershire sauce in place of soy sauce is a great gluten-free swap out, perfect for stir fry vegetables, it contains no soy either. Other gluten-free substitutes for soy sauce include fish sauce and tamari if you’re after that umami flavour.


An easy gluten free alternative to flour tortillas are corn tortillas. They have a great taste and are readily available. If you want to get more creative and also get more green into your diet, then lettuce leaves are a great option. Use firm butter lettuce leaves for a good wrap and containment for your delicious fillings.

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coeliacgluten-free alternativesgluten-free dietgluten free