Smart swaps: Gluten free
Simple gluten-free swaps to ensure you can still enjoy your favourite foods.
There are more and more choices available for people following a gluten-free diet. Gluten is a protein found in wheat, rye, barley and oats. Look for the Coeliac NZ blue tick on foods to be certain they’re gluten free.
Careful label reading will also reveal suitable gluten-free choices, as gluten must be identified on the label of foods sold in New Zealand.
Any product examples given here were correct at time of publication. However, remember to check the ingredients and nutrition information every so often, as these can change over time.
Instead of missing out on carbs at lunch, choose a Sun Rice Fragrant microwaveable Steamed Brown Rice Cup, to have with some tuna and veges, and keep your energy going all afternoon
Swap couscous with your dinner for a side of quinoa
Instead of regular spaghetti, everyone will enjoy a spaghetti Bolognese with Explore Cuisine Organic Black Bean Spaghetti
Swap Lisa’s Middle Eastern Falafel Mix with Broad Beans and Bulghur Wheat for Lisa’s Quinoa & Coconut Falafel Gluten Free Mix
Don’t miss out on a nice hot porridge in the morning. Warm up with Healtheries Gluten Free Wholegrain Hot Cereal
Instead of Gregg’s Cafe Gold Cappuccino (contains wheat) get your caffeine hit from a Nescafe Cappuccino
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Date modified: 28 April 2026
First published: Oct 2018
