When first diagnosed as a coeliac it can seem a very difficult diet to follow. However, it is important to concentrate on the fact that a large amount of food is gluten free by nature. 

The biggest challenge for most newly diagnosed coeliacs 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 strictly. This means avoiding foods that contain barley, rye, and wheat. It’s easier to avoid gluten when you cook food for yourself, using unprocessed ingredients.

Gluten free manufactured products do not always contain the same nutrients as those that contain gluten. This can create issues when considering that the 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 the nutrients you need. You can get all essential nutrients from vegetables and root vegetables, as well as gluten-free grains, such as quinoa and rice. The inclusion of pseudo cereals (ancient grains) such as amaranth, sorghum and teff can also help in mitigating the risk of nutrient deficiency. 

Fruits and dairy products, meat and poultry, fish, eggs, and non-gluten wholegrains can 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 breadcrumbs for savoury coatings helps to increase your protein and fibre intake, as well as giving it a wonderful crunch.
• Making your own marinades and seasonings using fresh herbs. Fresh herbs are full of nutrition, as well as adding a delicious new dimension to the dish.
• Spiralised vegetables make a great substitution for spaghetti, or other long pasta shapes, or can be used alongside it to help bulk out a meal. This provides increased plant fibre, as well as other nutrients. 
• Making your own basic sauces with additions and substitutions, like adding nutritional yeast to bechamel. This adds a nutty and rich cheese-like taste, while also increasing your protein and fermented food intake.