Frances Buckley
Consultant Food Advisor
When first diagnosed as a coeliac it can seem a very difficult diet to follow, it is important to concentrate on the fact that a large amount of food is gluten free by nature.
The foods which cause a challenge is the change to eating gluten free pasta, breads, biscuits, and cakes.
People with coeliac disease risk damage to their small intestines if a gluten-free diet is not followed. That is avoiding foods that contain barley, rye, and wheat. It is easy to avoid gluten when you cook food yourself using unprocessed ingredients. Gluten-free manufactured products do not always contain the same nutrients as those that contain gluten. Damage done to the small intestine due to coeliac disease also results in malabsorption of nutrients. Increased intake of the following nutrients is important, calcium, magnesium, iron, B vitamins, vitamin D and fibre. If consuming gluten-free manufactured products, choose ones which contain gluten free whole grains to increase your fibre intake.
You do not have to eat pasta, breakfast cereals or bread to acquire your nutrients. You can get all essential nutrients from vegetables and root vegetables; gluten-free grains, such as quinoa and rice; The inclusion of pseudo cereals (ancient grains) such as amaranth, sorghum and teff can help in mitigating the risk of nutrient deficiency.
Fruits and dairy products, meat and poultry, fish, eggs and non -gluten wholegrains will deliver required nutrients. When selecting meat, fish or poultry choose ones which have no seasonings, sauces, crumbs, or batters added, unless they specifically say gluten free.
Tips for adding better nutrition:
- Adding ground up nuts and seeds to bread crumbs for savoury coatings
- Making your own marinades and seasonings/ using fresh herbs
- Spiralised vegetables
- Making your own basic sauces, adding nutritional yeast to bechamel
