I recently wrote the macro view in shifting to a gluten-free lifestyle and how having a healthy gut is key to sustainable health and well-being.

Incorporating gluten-free in your diet helps eliminate any inflammation that may be caused by triggering celiac disease or other related illnesses, such as genetic predispositions.

However, in a typical Filipino pantry it could be quite difficult and even frustrating to ensure pantry staples remain gluten-free. Many of the typical grocery items are loaded with wheat or possibly cross contaminated with wheat and its derivatives. As such, it is important to scrutinize the product labels.

Online, there are a couple of community groups that focus on gluten-free and/or support for those suffering from celiac disease and I have noticed common challenges - availability of gluten-free meals (without having to spend so much time checking or asking for the ingredients), and access to gluten-free ingredients for those who would like to make their own food.



There are only a handful of establishments who can quickly cater to gluten-free dietary preferences and even then, one needs to be mindful in revalidating the ingredients used in the dishes.

Just recently, I stumbled upon an economical food stall in Quezon City who, in their online page promoted gluten-free food but when I checked further, the marketing person in-charge of their social media page made a mistake in using #gluten-free. Hence the search for gluten-free food can be challenging and tedious and to be honest, it is best to make your own gluten-free (GF) meals.

In making your own GF dishes, you will have to reexamine all your pantry staples such as condiments, seasonings, sauces and what not and remove those that have wheat and traces of it. You may be left with only a handful.

Here's a guide to gluten-free replacements for typical pantry items we have in our kitchen:

1. Flour. All-purpose flour, wheat flour and bread flour contain wheat and are therefore not considered gluten-free. In fact, bread flour has the highest concentration of wheat. Affected items in this case would be bread, pasta noodles, pancake mixes and anything that may use flour. Alternatives for this include coconut flour, corn starch, tapioca, cassava, potato starch, rice flour and sweet potato, among others.

If you want to do a low-calorie gluten-free substitute, you may also look into flax meal, almond meal and buckwheat flour. For a homemade gluten-free flour blend, you can do a mix of these flours depending on the texture you're going after. The gluten-free flours mentioned here have specific textures so it is also important to know the end result you are after. You can then make homemade pasta noodles, bread, etc.

2. Noodles. Typical price point of gluten-free noodle products versus their counterpart is more or less triple. Example: a 400g spaghetti noodles would cost about P50 versus a gluten-free 400g spaghetti noodles priced at P150. Another option for gluten-free noodles is shirataki which is made from yam or konjac. Locally, our pancit canton and bihon are gluten-free too which makes for a great economical choice.

3. Seasonings. So much gluten in this space, and to be honest, it really is best to stick to salt – your preferred version of Himalayan/pink/seasoning. Of course it is also understandable that flavor is key in making your meals. In the case of soy sauce, gluten-free substitutes include liquid aminos, coconut aminos and tamari – all from soybeans, coconut or a combination of both with no wheat. Other substitutes include furikake or making your own vegetable seasoning (dry all vegetable peels in your oven or dehydrator and grind).

While this also presents an opportunity for gluten-free dishes, it is also a reminder to all of us that nothing beats making your own food to ensure health and well-being.

The author may be reached at kaycalpolugtu@gmail.com or follow her at Instagram @kaycalpolugtu and @aplateofbahaykubo.