When it comes to following a gluten free diet, there are lots of obvious swaps and substitutions that you can make. Most supermarkets have a gluten free or ‘free from’ range, and if you have been diagnosed with coeliac disease, you could get gluten free flour, bread and other products on prescription from Glutafin.

Unfortunately, simply swapping to gluten free flour and bread is only the start. Gluten can also be found in a wide range of other products. From pasta to processed snacks. You always need to read the label to make sure you know what you are eating.

Finding gluten free alternatives can be hard and expensive, but it doesn’t have to be that way. Here are ten simple swaps that you can use to expand your menu choices while on a gluten free diet:

1. Swap couscous for quinoa – couscous is not suitable for a gluten free diet as it is made from wheat. Quinoa, on the other hand, is a natural pseudocereal that contains no gluten. Swap couscous for quinoa and you can enjoy much of the same texture and taste, without the gluten.
2. Swap breadcrumbs for crushed gluten free cornflakes – there are lots of alternatives to traditional breadcrumbs. Including bread made with gluten free flour. However, it’s often quicker and easier just to crush some gluten free cornflakes, or blitz them in the food processor, for a crispy, crunchy gluten free alternative.
3. Swap tacos for romaine lettuce – tacos are usually made from wheat, but you can get the same crunch and texture by filling romaine lettuce leaves with your mixture instead of taco shells.
4. Swap croutons for nuts – If you enjoy a crispy crunch with your Ceasar salad, add a handful of crushed walnuts of pecans on top. They’ll not only give you the texture of croutons, but add extra flavour and healthy oils too.
5. Swap pasta for spiralised veg – a spiralizer is one of the handiest gadgets for a gluten free diet. All kinds of vegetables, from carrots to beetroot, sweet potatoes to courgettes, can be styled like pasta. Why not try thin swirls in place of spaghetti or thick slices to use as lasagne sheets
6. Swap egg noodles for rice noodles – spiralised veg can also work in place of gluten-rich egg noodles. Alternatively, simply opt for rice noodles instead. They’re a little thinner, but they’re incredibly tasty and every bit as versatile.
7. Swap soy sauce for fish sauce – don’t let the name put you off; fish sauce won’t make your dishes taste fishy. However, it will give them that hard-to-put-your-finger-on umami flavour that can make all the difference to a range of oriental dishes, soups and stews.
8. Swap bread for sweet potato slices – now this is not an obvious gluten free alternative, but try it! Cut sweet potato into slices about as thick as you like your bread, and simply pop it in the toaster. The result is a surprisingly crunchy, tasty, slightly sweet toast.
9. Swap processed snacks for popcorn – snacks may sometimes contain gluten, both the snack itself and the flavouring, even if they are primarily made from corn. So, make sure you check the ingredients on the back of pack. Corn on its own, however, is gluten free. So, popcorn is a great alternative for the big game or the big screen. (It’s great fun to make popcorn yourself. But, if you do buy it ready-made, always check the ingredients to be certain it’s gluten free).
10. Swap plain flour for corn flour– to save your gluten free flour for baking, always keep a box of corn flour handy. It’s great for thickening sauces and stews and is gluten free.

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