Gluten-Free Food Guide — Australia
A practical guide to Australian supermarkets and menus: labelling, risky ingredients, and swaps.
Naturally gluten-free foods
Fresh fruit, vegetables, unprocessed meat, fish, eggs, rice, corn, quinoa, and most dairy are naturally gluten-free — but always check processed versions for additives.
Hidden gluten ingredients
- Malt / barley malt extract — Common in cereals, sauces, flavourings.
- Wheat starch — May be in thickeners; verify gluten-free declaration.
- Soy sauce — Usually wheat-based; choose tamari or GF-labelled brands.
- Maltodextrin — Usually safe if from maize; verify source if wheat-derived.
- Oats — Not gluten-free in Australia unless specifically GF-certified.
Reading Australian labels
Look for "gluten free" claims regulated under FSANZ 1.2.7. Scan the ingredients list for wheat, barley, rye, oats, malt, and triticale. "May contain gluten" means assess your personal risk tolerance.
Cross-contamination at home
- Dedicated toaster, spreads, and chopping boards.
- Clean shared fryers are a common restaurant risk.
- Flour dust in bakeries and bulk bins.