01 · Gluten-free basics

Gluten-free, with confidence.

Gluten is found in wheat, barley and rye. Everyday ingredients such as rice, potatoes, fruit and vegetables can form the basis of a gluten-free kitchen.

Know your ingredients

Spelt, couscous and semolina also contain gluten. Check flour blends, sauces, stocks and toppings rather than assuming they are suitable.

Read beyond “wheat-free”

Wheat-free does not automatically mean gluten-free: a product may contain barley or rye. Check the full ingredient list and gluten-free labelling.

A note on oats. Choose oats labelled gluten-free. “Pure”, “organic” and “100% oats” do not establish this. Most people with coeliac disease tolerate gluten-free oats, but a small number may still react to them.

Keep crumbs out of the kitchen

• Wash worktops, pans and utensils before preparing gluten-free food.
• Use a separate toaster or suitable toaster bags for gluten-free bread.
• Keep shared spreads free from crumbs by using clean cutlery or separate containers.
• Use clean cooking oil rather than oil previously used for breaded foods.

When eating out: explain your dietary requirements and ask about ingredients and preparation, including shared fryers.

Further reading: Coeliac UK: reading labels · Gluten-free oats · Cross-contamination at home. Reviewed October 2026.

02 · Milk and lactose

Lactose-free or dairy-free?

Lactose is the sugar in milk. Milk proteins are different. A lactose-free dairy product can still contain milk proteins, so it is not the same as a dairy-free product.

Keep the distinction clear. If you have a milk allergy, choosing lactose-free products is not enough. Check the complete ingredient list and allergen information.

Our recipe labels describe the ingredients used in that recipe. They do not guarantee that every brand or substitution is suitable for your individual needs.

03 · At the shops

Make label-reading a habit.

• Start with the ingredient list. Read the full list, including the ingredients in sauces, stocks and toppings.
• Check highlighted allergens. Look for milk and gluten-containing cereals, and check any other allergens relevant to you.
• Read the cross-contact information. A short name on the front of a pack is not the whole story.
• Check again when you buy again. Familiar products can change their ingredients or manufacturing information.

For recipes that need to be gluten-free, choose suitable labelled products where needed, including flour blends, stock and ready-made toppings.

04 · Before you cook

A little organisation helps.

• Clean worktops and utensils before you start preparing gluten-free food.
• Keep flour blends and other ingredients sealed and clearly labelled.
• Take care with shared toasters, colanders and condiments where crumbs or food residues can collect.
• Check toppings and finishing touches as carefully as the main ingredients.

Build a routine that suits your household and the dietary guidance you have been given.

05 · In the kitchen

Make the recipe work for you.

Read through before starting. Check serving sizes, rising time and the equipment you need.

Use cooking times as a guide. Ovens, pans and ingredient sizes vary. Watch the food as well as the clock.

Expect flour blends to behave differently. Gluten-free mixes absorb different amounts of liquid. Follow the recipe alongside the instructions on your chosen pack.

Check every swap. A different drink, topping or flour blend can change both the result and the allergens in the dish.