Gluten free
What it really means
Food without wheat, barley or rye, marked "GF" on menus. Widely available in the UK — most restaurants have GF options and supermarkets have a free-from aisle. Always tell staff if it is a coeliac (medical) need, not just a preference.
Context, tips & common mistakes
In the UK 'gluten-free' is a legally protected claim — food sold with that label must meet a strict low-gluten standard, so packaged goods marked gluten-free in supermarkets are reliable, and every big chain runs a substantial 'free from' aisle. Eating out needs more care: the risk is usually cross-contact rather than ingredients, classically the chip-shop fryer shared between battered fish and chips, or a pizza oven dusted with ordinary flour, so ask how food is cooked, not just what is in it. Many chains publish allergen matrices online, which makes checking before you go easy. If you suspect you react to gluten rather than knowing, see a GP before cutting it out — coeliac disease testing only works while you are still eating gluten, a sequencing mistake that is very common. Diagnosed coeliacs should also know that some GP practices in parts of the UK can prescribe staple gluten-free foods, and support charities offer venue guides.