Milly Gaines
Celiac disease is an autoimmune disorder that affects the small intestine's ability to absorb nutrients from food. The only treatment for this condition is a strict gluten-free diet, which can be challenging to navigate. Gluten is a protein found in grains like wheat, barley, and rye, and it is also a common ingredient in many processed foods. A celiac diet involves avoiding these grains and processed foods that contain gluten, such as pasta, cereals, baked goods, and some meat products. It is important to read labels carefully and understand hidden sources of gluten. Many naturally gluten-free foods, such as fruits, vegetables, meats, and gluten-free grains, can be enjoyed. A dietitian can help plan a healthy and balanced gluten-free diet to ensure adequate nutrient intake.
Celiac Diet Characteristics
| Characteristics | Values |
|---|---|
| Purpose | To prevent symptoms and intestinal damage caused by gluten |
| Foods to Eat | Meat, fish, fruits, vegetables, rice, potatoes, pure wheat grass, barley grass, gluten-free oats, and other naturally gluten-free foods |
| Foods to Avoid | Wheat, barley, rye, einkorn, emmer, spelt, kamut, wheat starch, wheat bran, wheat germ, cracked wheat, hydrolyzed wheat protein, emulsifiers, dextrin, mono- and di-glycerides, seasonings, caramel colors, barley products, rye products, triticale, farina, graham flour, semolina, and any other kind of flour |
| Other Considerations | Reading labels carefully, separate kitchen items for gluten and gluten-free food preparation, checking with restaurants about gluten-free options, joining support groups |
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What You'll Learn
Gluten-free grains and cereals
If you have coeliac disease, it is important to follow a gluten-free diet to relieve symptoms and heal damage to the small intestine. Gluten is a protein found in grains such as wheat, barley, and rye. However, there are plenty of gluten-free grains and cereals that can be enjoyed as part of a coeliac-friendly diet.
One of the most popular gluten-free grains is quinoa. Quinoa is incredibly versatile and a good source of fibre and plant-based protein. It is also a complete protein source, containing all eight essential amino acids required by the body. Other gluten-free grains with a high nutritional value include teff, which is high in fibre and protein, and sorghum, which is high in plant compounds and may help reduce inflammation and blood sugar levels. Corn or maize is another popular gluten-free grain that is high in fibre and carotenoids, which are beneficial for eye health.
Many gluten-free cereals are available, including some childhood favourites that are now certified gluten-free. For example, Fruity Pebbles, Cocoa Pebbles, and Cinnamon Chex are all gluten-free options that can be found in most grocery stores. OffLimits is another gluten-free cereal option that includes ingredients like rice flour, pea fibre, and cane sugar. If you're looking for a cereal with a higher protein content, Magic Spoon is made with milk protein instead of grain and offers 12-14 grams of protein per serving. However, it is important to note that some cereals, such as Cheerios, may be labelled as gluten-free in some countries but not in others due to contamination risks.
It is also possible to make your own gluten-free cereal or granola by mixing gluten-free grains and adding dried fruit. Pure wheat grass and barley grass are gluten-free, but the seeds contain gluten, so it is important to ensure they are harvested and processed correctly to avoid contamination. Oats are also generally considered safe for people with coeliac disease, but it is important to check with your doctor or a registered dietitian first, as cross-contact with gluten-containing grains can be common.
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Meat, fish, eggs, and alternatives
A gluten-free diet is essential for managing celiac disease, an autoimmune disorder that causes the body to attack the small intestine when
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Fruits and vegetables
A gluten-free diet is the only treatment for celiac disease. This means avoiding wheat, barley, rye, and anything made with these grains or cross-contaminated with gluten.
Many fruits and vegetables can be eaten raw or cooked. Some examples of gluten-free meals that include fruits and vegetables are:
- Omelet with mushrooms, peppers, and onions, along with a piece of fruit
- Vegetarian chilli topped with cheddar cheese, green onion, and avocado
- Roast beef with potatoes, carrots, and onions
- Shrimp and vegetable stir-fry with tamari (gluten-free soy sauce) over rice
- Chicken tacos with sautéed peppers and onions served in corn tortillas with refried beans and salsa
- Baked chicken with lentil pasta, marinara sauce, and roasted vegetables
It is important to note that while fruits and vegetables are gluten-free, some condiments, dressings, and gravy may contain gluten. Therefore, it is always good to check the labels of any packaged or processed foods to ensure they are gluten-free.
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Processed foods
A celiac diet requires you to avoid any foods that contain gluten, which is a protein found in wheat, barley, and rye. This includes a wide range of processed foods that are commonly consumed.
Processed meats, such as sausages, burgers, and cold cuts, often contain gluten as a binding agent. Seasoned meats, in particular, may have gluten-containing spices and additives, so it is important to opt for plain, unseasoned varieties or seek out gluten-free alternatives.
Gluten can also be found in many canned and packaged goods. Soups, sauces, and condiments may have gluten-containing ingredients, such as flour or soy sauce, used as thickeners or flavour enhancers. It is crucial to scrutinize the ingredient lists of these products and choose those that are certified gluten-free.
In addition, snacks and baked goods are often loaded with gluten. Cookies, crackers, and pretzels are typically made with wheat flour, rendering them unsuitable for a celiac diet. Even some potato chips and snack bars may contain traces of gluten, so it is important to be vigilant when selecting these products.
When following a celiac diet, it is crucial to remain cautious and informed when choosing processed foods. Reading labels, understanding ingredients, and opting for certified gluten-free options are essential steps to ensure a safe and healthy diet.
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Eating out and socialising
Eating Out:
When eating out at a restaurant, it is important to be proactive and ask questions to ensure your meal is gluten-free. Inform the server about your celiac disease and ask about food ingredients, preparation methods, and the availability of a gluten-free menu. Don't hesitate to request to speak with the chef if you need more detailed information about the menu options. Most restaurants nowadays have websites where you can browse the menu in advance, which can help you make informed choices.
Be cautious about hidden gluten in unexpected places. For example, chips may be dusted with flour or contain malt vinegar, and marinades and salad dressings may contain soy sauce or flour. Meat substitutes, commercially prepared meat mixtures, seasoning packets, and soups may also contain gluten. Always read labels and ingredient lists carefully, and don't hesitate to ask questions to ensure your meal is safe for your celiac diet.
Socialising:
When attending social gatherings, it is essential to let the host know about your celiac disease in advance. Inquire about the availability of gluten-free food options and, if necessary, offer to bring your own gluten-free dishes to share. This way, you can ensure that you have safe options to enjoy without imposing on the host.
If you are attending a larger event or gathering where food is provided, such as a wedding or conference, reach out to the organisers beforehand to discuss your dietary needs. They may be able to accommodate your gluten-free requirements or provide alternatives. If you are unsure about the food options, it is always a good idea to bring your own gluten-free snacks or meals to ensure you have something safe to eat.
Support and Resources:
Transitioning to a gluten-free lifestyle can be challenging, but you don't have to go through it alone. Support groups, online communities, and organisations like Coeliac UK can provide valuable resources, recipes, and support from people who understand the challenges of living gluten-free. They can offer guidance on safe food choices and help you connect with others following a gluten-free diet.
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Frequently asked questions
A celiac diet is a gluten-free diet that is the only treatment for celiac disease. Gluten is a naturally occurring protein found in grains like wheat, barley, and rye.
Many foods are naturally gluten-free, including meat, fish, fruits, vegetables, rice, and potatoes. You can also eat gluten-free substitute foods and processed foods that don't contain gluten. Flour made from gluten-free foods like potatoes, rice, corn, soy, nuts, cassava, amaranth, quinoa, buckwheat, or beans are safe to eat.
You should avoid gluten-containing grains like wheat, barley, and rye, as well as anything made with these grains or cross-contaminated with gluten. This includes traditional wheat products such as pasta, bread, crackers, and baked goods. Other foods to avoid include chips dusted with flour or containing malt vinegar, lunch meats with starches, marinades and salad dressings containing malt vinegar, soy sauce, or flour, meat substitutes like seitan and veggie burgers, commercially prepared meat mixtures, seasoning packets, soups with flour thickeners, and stocks, broths, and bouillons containing flour.
