Lexi Webster
Gluten sensitivity is a common dietary restriction that can be managed with a gluten-free diet. Gluten-free pasta is one of the many gluten-free options available in Australia, including gluten-free lasagna and spaghetti. In Australia, food labels must specify any ingredients derived from wheat, rye, barley, or oats, which helps those with gluten sensitivity or coeliac disease make informed choices.
| Characteristics | Values |
|---|---|
| Gluten-free diet | Managed by avoiding gluten and seeking medical guidance for oat consumption |
| Gluten testing | Can measure gluten in wheat, barley, rye, and oats |
| Australian Food Standard | Prohibits labelling oat-containing products as 'gluten-free' |
| Labelling laws | Vary across countries, impacting travel considerations for gluten-free diets |
| Coeliac disease | Requires strict gluten avoidance; cross-contamination risks must be minimised |
| Nutritional considerations | Gluten-free diets may lack vitamins, minerals, and fibre from whole grains |
| Dietary guidance | Recommended to consult dietitians and resources like Coeliac Australia for safe gluten-free options |
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What You'll Learn
Gluten-free labelling laws in Australia
In Australia, gluten is identified as one of the top eleven allergens under the Food Standards Code. Food Standards Australia New Zealand (FSANZ) defines a 'gluten-free' claim as a nutrition content claim. This means that any business making such a claim needs to ensure that their product contains no detectable gluten. This differs from the regulations in countries like the USA, the UK, and the EU, which permit gluten-free products to contain up to 20ppm of gluten.
Australia has the strictest legislation regarding 'gluten-free' claims, only accepting products with no detectable gluten. The Food Standards Code defines gluten-free as containing no detectable gluten, low gluten as containing no more than 200ppm of gluten, and 'contains/is high in gluten' for products with higher gluten content. Terms like 'gluten-friendly', 'coeliac-friendly', or '99% gluten-free' are not permitted under the Code.
The Food Code requires the terms 'gluten' and 'wheat' to be used separately in the allergen summary statement. When an ingredient is derived from wheat, rye, barley, or oats, it must be declared in bold in the statement of ingredients. If none of these gluten-containing grains are listed, the product does not contain gluten. Additionally, wheat-derived glucose is exempt from mandatory allergen declaration under certain circumstances. If the detectable gluten levels in the glucose syrup are below 20ppm, manufacturers are not required to state that it is wheat-derived on the packaging.
Coeliac Australia provides resources to help businesses understand best practices when serving gluten-free food. They offer the 'Gluten Free Standard for Food Service Providers', which outlines each stage of food preparation, and 'Gluten Free Online Training', an interactive training module that results in a Certificate of Completion valid for three years. While the declaration of cross-contact allergens is voluntary, products at risk of genuine cross-contact with gluten should not be labelled as gluten-free.
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Coeliac disease and gluten-free diets
Coeliac disease is an autoimmune disease that affects the digestive system. It is caused by an adverse reaction to gluten, a dietary protein found in three types of cereal: wheat, barley, and rye. Eating foods containing gluten can trigger gut symptoms like diarrhoea and stomach pain, and it can also cause an itchy rash called dermatitis herpetiformis. In children, coeliac disease can cause delayed growth and puberty. The condition can also lead to serious long-term complications, including bowel cancer and problems affecting pregnancy.
There is currently no cure for coeliac disease, but the symptoms can be managed by following a strict gluten-free diet for life. Many naturally gluten-free foods can be included in this diet, such as meat, vegetables, cheese, potatoes, and rice. Additionally, gluten-free versions of common foods like pasta, pizza bases, and bread are now widely available in supermarkets and health food shops. Oats are also suitable for most people with coeliac disease, as long as they are pure and not contaminated with gluten. However, a very small number of people with coeliac disease may still be sensitive even to gluten-free oats.
When first diagnosed with coeliac disease, it is recommended to consult a dietitian to ensure that your gluten-free diet is healthy and balanced, containing all the necessary nutrients. A GP can also provide help and advice on managing your diet and may recommend taking vitamin and mineral supplements. Symptoms should improve within weeks of starting a gluten-free diet, but it may take several years for the digestive system to fully heal. Annual reviews with a GP can help monitor your progress and provide ongoing support.
In Australia, gluten-free pasta options are available from companies like Happy Tummies, which offers a wide range of gluten-free pasta, spaghetti, noodles, and lasagna. These products allow those with dietary restrictions to enjoy their favourite treats without compromising their health.
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Gluten-free oats and safety
In Australia, food law prohibits the use of a 'gluten-free' label on oats and oat-containing products. This is because oats contain a protein called avenin, which can be harmful to people with coeliac disease. However, the amount of avenin in oats is relatively low and is less likely to trigger harmful immune responses compared to wheat, rye, and barley. Studies show that most people with coeliac disease can safely tolerate pure, uncontaminated oats without developing adverse symptoms or intestinal damage. These oats are specially produced to be free of wheat, rye, and barley contamination.
Pure oats can help improve the quality and variety of a gluten-free diet and may enhance an individual's quality of life. They can provide a range of nutritional benefits, such as boosting fibre intake and providing beneficial nutrients like quality protein, soluble and insoluble fibres, vitamins, and minerals. However, it is important to note that there is currently no way to predict which individuals with coeliac disease will tolerate or react to pure oats. Therefore, it is recommended that anyone considering introducing pure oats to their gluten-free diet should first discuss it with their medical specialist and dietitian.
When it comes to purchasing oats in Australia, consumers may come across terms like 'wheat-free', 'low gluten', 'uncontaminated', or 'pure'. These terms are not regulated, and products using this terminology may still contain trace amounts of gluten. To ensure the safety of those with coeliac disease, it is crucial to choose oats that have been batch-tested for gluten and show no detectable contamination within the limits of the test (5ppm gluten).
While the Australian food code does not allow oats to be labelled as 'gluten-free', this does not mean that individuals with coeliac disease cannot consume pure, uncontaminated oats. It simply highlights the importance of seeking medical advice and choosing oat products that have undergone gluten testing to ensure their safety.
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Gluten-free dining out options
Australia is considered a haven for coeliacs and gluten-intolerant individuals, with many gluten-free dining options available. Here are some tips and suggestions for gluten-free dining out options in Australia:
Research and Planning
Before embarking on your culinary adventures in Australia, it is beneficial to research gluten-free restaurants and plan your meals. Websites like TripAdvisor and Find Me Gluten Free offer valuable insights into the best gluten-free dining options in various Australian cities, especially Sydney. Review the menus and gluten-free options in advance, and don't be afraid to call and inquire about their gluten-free practices and accommodations.
Diverse Cuisine Options
Australia's diverse cuisine offers a range of gluten-free choices:
- Asian Food: Asian cuisine, particularly rice noodle soups and sushi rolls, is prevalent in Australia. Sushi is a cheap and convenient gluten-free option, with large sushi rolls costing around $2-$3 each. Just stick to egg and vegetable-based options to stay safe.
- Mexican Food: Mexican restaurants like 'Guzman y Gomez' and 'Montezuma's' offer gluten-free options, with tacos being a popular choice.
- Italian Food: While Italian cuisine is often associated with pasta, there are gluten-free pasta options available in Australia. Some restaurants offer gluten-free pasta and are knowledgeable about cross-contamination concerns, ensuring a safe dining experience for coeliacs.
- Buffets: Buffets can be a great option for gluten-free dining, as you can see and select your food with confidence. The Harvest buffet at the Star Casino in Sydney is known for its large range of gluten-free choices.
Other Considerations
When dining out in Australia, keep the following in mind:
- Communication: Don't hesitate to communicate your gluten intolerance or coeliac disease to the staff. Many Australian restaurants are well-informed about gluten-related issues, and their staff can guide you in making safe choices.
- Labelling: Some restaurants clearly label gluten-free options on their menus, making it easier for you to choose.
- Chef's Understanding: Chefs in some restaurants may have personal experiences with coeliac disease, ensuring a deeper understanding of gluten-free requirements.
- Cross-Contamination: Be mindful of cross-contamination risks, especially when dining out. Discuss your concerns with the staff, as many restaurants take extra precautions to prevent cross-contamination.
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Gluten-free alternatives and substitutes
There are plenty of gluten-free pasta alternatives and substitutes available in Australia. These options are ideal for those with gluten intolerance or allergies, or those who are simply curious to try pasta made from alternative ingredients.
One of the most popular bases for gluten-free pasta is rice. Brown rice pasta, for example, has an impressively bouncy elasticity and a good bite. Rice is a low-FODMAP grain, meaning it is safe to eat in larger quantities. Other gluten-free pasta options include those made from chickpeas, lentils, corn, and buckwheat.
Some gluten-free pasta options, such as Banza, Taste Republic, and ZENB, closely resemble traditional pasta in terms of texture and taste. However, it's important to note that the base ingredient of gluten-free pasta can affect the overall flavour of a dish.
For those looking for gluten-free and low-carb pasta alternatives, zucchini noodles, also known as "zoodles", have become increasingly popular. Eggplant slices and baked squash are also great substitutes for pasta sheets and noodles, respectively.
Other unique gluten-free pasta alternatives include shirataki noodles (made from the root of a plant), kelp noodles (made from brown seaweed), and edamame spaghetti (made from soybeans).
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Frequently asked questions
Gluten is the ingredient in wheat that helps cooked products hold together. It can be found in whole grains and is a good source of vitamins and minerals.
A gluten-free diet is often advised for people with wheat allergies, irritable bowel syndrome, or non-coeliac gluten sensitivity. Gluten-free grains include rice and corn.
In Australia, food labels must specify any ingredients derived from wheat, rye, barley, or oats. Look for products with the 'crossed grain logo' as this is recognised in Australia and means the food is suitable for a gluten-free diet.
Gluten-free pasta can be purchased online from specialist shops such as Happy Tummies, or from supermarkets and speciality stores.
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