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Dietitians recommend that starchy carbohydrates form the foundation of meals.  Sometimes this can seem difficult when you have coeliac disease, however, you are not limited to white rice or potatoes!

There are many types of different gluten-free staples which provide a great source of carbohydrate.  Different ethnic cuisines may inspire you to vary staple foods in your diet. Think of the gluten-free diet as an opportunity to explore new foods and become more familiar with unique ingredients that you can use in cooking gluten-free meals. We have a resource, the A-Z list of cereals, grains and flours, which lists an array of diverse items.

Below is a quick world tour of a handful of cuisines to explore their unique gluten-free starch options:

Indian

Indian curries are a popular choice in many British people’s diets.  The cuisine offers a wide range of gluten-free options.

• Basmati rice is the type of rice typically served with this cuisine.  It is a fragrant, long grain available in white or brown varieties with a soft texture when cooked.
• Gluten-free naan breads are available from a few major retailers and select manufacturers (see our Food and Drink Directory).  
• Poppadoms are made with rice and lentil flour. Make sure these are cooked in oil that has not been used to cook gluten-containing foods.
• Lentils constitute a key part of vegetarian dishes and are good sources of protein and iron.
• Sauces are mostly thickened with yoghurt rather than a wheat-based starch.

Latin America

Although not as popular here as across the Atlantic, the strong flavours of Mexico, Brazil and Argentina are prime examples of Latin food.  Spanish food is more prevalent in the than these other cuisines.

• Pulses such as pinto and black beans dominate the southern-most cuisines.  They are often served in a creamy style alongside meat dishes with rice.  Black beans are an excellent source of iron and carbohydrates.
• Corn-based soft tortillas and tortilla chips are the foundation of many Central and South American diets. 
• Rice also features in these cuisines – everything from paella to pilaf-style side dishes.

Thai

Fresh spices and herbs typify the cuisine of Thailand.  Curries, soups and salads have exciting combinations of sweet, salty and spicy flavours.

• Rice and rice noodles are staple products in and overall.  Steamed rice prevails.
• Whereas Chinese spring roll wrappers usually contain wheat flour, Thai wrappers are made with rice powder mixed with tapioca flour.
• Fish sauce is gluten-free.

• Sauces are mostly thickened with coconut milk.

Middle East

Even though cous cous and filo pastry are not suitable for people with coeliac disease, there are many other options if you like the lemony, herbal flavours of Lebanon, Greece and Turkey f or example.

• Gluten-free pitta breads are available from a few major retailers and select manufacturers (see our Gluten-free Food and Drink Directory).
• Chickpeas and broad beans (also known as fava) are high in protein and carbohydrates.  They are used in dips such as hummus and salads, respectively.
• Falafel are spiced, fried balls of chickpeas and an alternative to meats for vegetarians on a gluten-free diet.

Mediterranean

Pasta dishes do not have to be a thing of the past!  There are a myriad of dry gluten-free pastas available that mimic the texture of conventional linguini, penne or lasagne, for example.

• Arborio rice, the basis of risotto, creates a creamy result and is complemented by delicate vegetables such as asparagus or heartier autumn fare like butternut squash.
• Gnocchi, Italian potato dumplings, often contain wheat flour but it can be substituted with a combination of rice flour and potato starch.
• Polenta is made from yellow or white cornmeal.  It is classically served in Italy and finished with a hard grated cheese.  Polenta can be served soft, like risotto, or in a stiffer form that can be cut and pan-fried when cooled.