Vegetables

All fresh vegetables naturally do not contain gluten and can be included in a gluten-free diet. Please be aware that in some countries dried or frozen vegetable mixes with pulses included can contain farro and other gluten-containing grains.

 

To avoid the risk of cross-contamination, please be aware that you must use kitchen utensils which have not been used previously to prepare meals containing gluten.

 

 

 

Potatoes

Potatoes and tubers such as yam, cassava and sweet potatoes are a good source of carbohydrate on a gluten-free diet. They also contain vitamins and minerals and the skin can be a good source of fibre.


Cooking: They can be boiled, mashed, baked in the oven or made into wedges or chips. Potato flour or starch can be used in baking and also as a thickener for soups, sauces and stews.

   

Yam

Cassava

   

Sweet Potatoes

  

Bean and Pulses

Beans and pulses have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine to 13 grams of fiber. Soluble fiber can help lower blood cholesterol and keep blood sugar levels stable in people with diabetes. Beans contain complex carbohydrates, folate and iron and are a good source of protein.


More common beans: