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Gluten Free Food | Malta

About Gluten Free Food | Malta

A gluten free lifestyle can be an important step to managing a medical condition, or it can be part of a diet to get healthy and lose weight

You may have seen the recent explosion of Gluten-Free foods offered at the supermarket, and even at your local grocer and heard about the trend of “going gluten-free”, and wondered what it is all about.

Gluten free food at its core is: Food that does not contain gluten, which is found in most grains. The biggest, most common source of Gluten in the Maltese diet is in wheat, and all the products that contain wheat. This includes bread and pasta, which are staple items in the Maltese diet.

The list of grains that contains gluten in it is quite extensive, and includes:

  • wheat
  • couscous
  • cracked wheat
  • durum
  • einkorn
  • emmer
  • farina
  • faro
  • fu (common in Asian foods)
  • gliadin
  • graham flour
  • kamut
  • matzo
  • semolina
  • spelt
  • barley
  • bulgur
  • oats (oats themselves don’t contain gluten, but are often processed in plants that produce gluten-containing grains and may be contaminated)
  • rye
  • seitan
  • triticale and Mir (a cross between wheat and rye)
  • veggie burgers (if not specified gluten-free)

This may seem like a daunting list, especially once you start to consider just how many things are made out of grains, including:

  • Bread
  • Pastry
  • Pasta
  • Cakes
  • Pies
  • Cereals
  • And many more, including pre-prepared soups/stews that contain flour as a thickening agent

However, there is still a wide variety of food that can be enjoyed on a Gluten Free diet, such as:

  • Meats
  • Fish
  • Fruits
  • Vegetables
  • Nuts
  • Seeds
  • Legumes
  • Rice
  • Potatoes
  • Eggs
  • Dairy Products (milk, cheese, butter, etc)
  • Corn

With rice and potatoes being gluten-free, you can still enjoy a good starchy hearty meal, as well as prepare easy side dishes in leu of pasta. There are also a few grains (and grain-like substances which are better for you) including:

  • amaranth
  • arrowroot
  • buckwheat
  • cassava
  • millet
  • quinoa
  • rice
  • sorghum
  • soy
  • tapioca

With all these restrictions, you may wonder why people choose to go gluten-free. Well, the number of people suffering from some level of gluten-intolerance has been growing in recent years, and many people find that after they’ve eaten foods containing glutens (such as a nice plate of pasta), they feel tired, bloated, queasy, and generally unwell.

For individuals with Celiac Disease, gluten intolerance is not just a mild inconvenience. Celiac Disease is an auto-immune disease where the body attacks gluten within it, and so they cannot eat any foods containing gluten without causing long-term damage to their health and small intestine. Since there are no known cures or effective treatments for Celiac Disease, the best course of action is to be very diligent about avoiding anything that may contain gluten.

Interestingly, going gluten-free has shown to help with a number of skin disorders, in particular Eczema – which in some cases is your body’s way of showing you that you have a gluten intolerance. If you or your child suffer from eczema, you can test if your eczema is triggered by gluten by removing it from your diet for a month or two, and seeing if there is an improvement.

As the number of people going gluten-free grows, so do the number of gluten-substitute products at the supermarkets. It is now very common to see gluten-free pasta side by side with regular wheat pasta, with a similar taste and texture. There are also a number of gluten-free flours that can be purchased, so that you can still enjoy pastries and desserts, without upsetting your body!

Where to buy Gluten Free Food in Malta

You can buy gluten free food at Park Towers Supermarkets in St Julian’s and St Venera. Park Towers not only stocks all the fresh and frozen naturally gluten free food you need, such as meat, fruit, vegetables, dairy products, etc, but they also stock gluten free foods that are substitutes for your favorite grain products. This includes cookies, biscuits, pastas, and many more! Carrefour has a specially dedicated gluten free range, which can be easily identified by the crossed-out grain symbol, but Park Towers Supermarkets also stocks gluten free foods by many beloved brands.

Park Towers Supermarkets | St Venera | San Giljan Malta

PARK-TOWERS carrefour malta st venera


Park Towers – St Venera
Psaila Street,
Santa Venera
(+356) 21480807 / (+356) 27480807
(+356) 21485559

Park Towers Supermarkets | Gluten Free Food on the Map | St Venera | San Giljan Malta

About Park Towers Supermarkets, supplier of Carrefour Products

We believe that shopping should be an experience, so we take great pride in being a part of making that experience the best it can be. We make our vision your reality by supplying you with the widest choice at the best prices, as well as the friendliest staff around.