Gluten-Free Meal PlanNaturally Whole

What the research says

The findings this plan is built on, with the papers underneath.

• Definition: a food labelled gluten-free must contain <20 ppm gluten, a level most people with coeliac disease tolerate (FDA 21 CFR 101.91; Codex; EU).
• Oats: oats are not a gluten grain, but conventional oats often exceed 20 ppm through cross-contact. People with coeliac disease should use oats labelled gluten-free, and a minority react to avenin anyway (Celiac Disease Foundation).
• Non-coeliacs: Lebwohl et al. (BMJ 2017) followed 110,017 US health professionals. Long-term gluten intake was not associated with coronary heart disease. Avoiding it may cut beneficial whole grains, so this plan uses buckwheat, brown rice, quinoa and GF oats.

What this plan won't do

The common claims about this way of eating that the evidence doesn't support.

• "Gluten-free = healthier or slimming." Not for non-coeliacs, and processed GF foods are often lower in fibre and higher in sugar. This plan uses naturally GF whole foods instead.
• Hidden gluten: soy sauce (use tamari), some fish sauces, curry pastes, stock cubes, miso (choose rice-based GF) and spice mixes. Each is flagged in the recipes.
• Cross-contact: for coeliac users, shared toasters, colanders and fryers matter as much as ingredients. Worth a line on the page.

This content is general information, not medical or dietetic advice. Calorie and macro targets are starting points for a healthy adult and are personalised in the app. People who are pregnant, under 18, taking diabetes or blood-pressure medication, or managing kidney, liver, heart or digestive conditions should check with a doctor or registered dietitian before changing their diet.