While we are exploring Shanghai to find out the most delicious and safe gluten-free treats, please enjoy the wide variety of healthy, naturally gluten-free ingredients and foods:

  • Grains such as rice, corn, buckwheat, millet, amaranth, quinoa…
  • Nuts, almonds, legumes, seeds, coconut flakes
  • Vegetables, berries, fruit
  • Milk, dairy products (read the labels of yogurts and ice cream!)
  • Tofu, soy-milk (if contains no malt!), tempeh
  • Meat, poultry, fish, egg
  • Oils, margarine, butter
  • Coffee, tea (check, some may contain malt!), soft drinks, juices, hot chocolate
  • Wine, ciders
  • Honey, spices (check the spice mixes!)
  • Pop corn, potato chips (however, check the ingredients!)
  • Chocolate (if no wafer or biscuits!)

Note that only certified gluten-free-labeled cereal products are recommended in a gluten-free diet to avoid contamination. However, in China availability of these products is often very limited. Here are a few tips on how to reduce the risk of gluten contamination of gluten-free grains:

  • Have as varied diet as possible; all the time alternate the grains and other foods you eat, change the brands from a variety of suppliers.
  • Prefer packaged products, do not buy in bulk or self-service products.
  • Always rinse rice, grains and legumes before use with plenty of filtered water.

Photo credit: Simo Turunen

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