Top Tips for Living on a Gluten-Free Diet

  Read the Label- Avoid Gluten-Containing and Focus on Ingredients you want:


Check Food Label

As a food allergy sufferer or not, it’s best to read the labels. Focusing on the nutritional labels of products you can quickly see if there is anything harmful for you as a Coeliac or a gluten-avoider.

Skim through the ingredients and confirm there are no gluten-containing grains like Wheat, Barley or Rye.

Reading the label empowers you as a consumer of what you’re going to be shortly ingesting in your body. See if the product’s claims stack up in comparison to its ingredients.  Coeliac UK Certified Caterers (like Manna Dew) and Products are the safest to go for as a Coeliac as they are subject to  rigorous product testing, traceability, and technical understanding of handling and serving gluten-free foods.  They also regularly sample the products for quality and safety control.

You can refer to Manna Dew’s Article Foods that Promote Health that will be launched late August for an in-depth review on the types of foods and diets you should eat for a more nutritious diet. STAY TUNED 🙂


Ask Staff Members Questions- is it Gluten-Free?



Ask your waiter

If you’re buying a product that isn’t packaged, it will likely not have a nutritional label on it. My recommendation is to ask the waiter or any staff member.  I’m all for spending an extra minute to find out what I want to know about the product. If it safe and healthy, then indulge and buy, otherwise choose something else… or Run 🙂








Avoid Sauces Containing Gluten



Watch Our for Sauces

Gluten is also prevalent in some sauces as many use wheat flour in them for thickening and texture. Make sure you stay away from those and, if you’re feeling adventurous, try making your own with Gluten-Free alternative flours (Recommendations are listed below).







Separate your food utensils to avoid cross contamination



Kitchen UtensilsCoeliac UK really hammers this point for Coeliacs who suffers a severe allergic reaction to gluten. If you’re family and friends are happy to avoid Gluten completely for you then you have nothing to worry about. If your family and friends do consume Gluten-Containing foods then it is wise to completely separate your crockery, cutlery, and glassware for use. Manna Dew recommends a separate storage facility for gluten-free and gluten-containing foods and to avoid cooking or working at the same time.

The reasons for this is that gluten flour particles become airborne and can contaminate a Coeliac’s air, food, and cutlery if exposed.

This is an important reason altogether to be cautious when visiting places teaming with gluten like traditional bakeries and pizzerias.




Use Gluten-Free Grains & Flours

There are so many naturally gluten-free flours that are absolutely delicious and add incredible textures in your foods.

  • Gluten-Free Corn Flour: Thickening agent, great for sauces and bread mixes.
  • Gluten-Free Plain Flour: I recommend Doves Farms flour for this. They have a very balanced mix which you can use for a basic foundational texture for cakes and breads. Note: Manna Dew has its own configured mix of flours for cakes and breads.
  • Gluten-Free Rice Flour: Gluten-Free rice flour is a great replacement to traditional wheat flour. It is a critical ingredient in Manna Dew’s gluten-free recipes.
  • Millet: A golden coloured flour with a sweet muffled flavour. Used in conjunction with other flours to produce beautifully textured breads and biscuits.
  • Quinoa: A new trendy alternative boasting many benefits including being rich in protein, high in fibre with nearly twice as much as other rains, iron and magnesium containing, and it’s naturally gluten-free.   A great accompaniment to salads or meats.
  • Buckwheat: One of our favourites for making pancakes and a very nutritious additive in gluten-free recipes. It has a nutty flavour and despite the name similarity with wheat, it is a naturally gluten-free grain.
  • Lentils: A great filling and delicious grain that works perfectly as a carb base with salads, meats, or as a soup. Try Manna Dew’s Gluten-Free Croutons as a Perfect Accompaniment.



Experiment with Gluten-Free Recipes

Kitchen ExperimentsOne of the fun things to do is to put your creative hat on and get your hands dirty in the kitchen. This is a happy activity that can add so much flavour to your food and so much depth to your skill set.

Manna Dew regularly post Gluten-Free recipes to try at home. There are plenty of recipes online and great online books on Amazon which can add a depth of understanding for GF baking.




Remember to Avoid Some Types of Alcohol


Coeliacs Avoid Beer

There are many Gluten-Free alcohols in the market. Wine, cider, sherry, and spirits are gluten-free. However beer is made from wheat barley and rye. This also applies to ales. If you really are craving a cold one, there are several producers of Gluten-Free beers.






Visit Coeliac UK for Venue & Product Guides



Coeliac UK





We recommend all Coeliacs to visit this page and find out what’s new and hot with the Gluten-Free market.




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