Welcome To Week Three
Bloating can be a constant concern for people with gastro conditions, and particularly those with coeliac disease. Check out our article this week from Sarah Keogh, RD, on possible causes for bloating and how to avoid them.
LIVE WEBINAR: Wednesday 19th February 1pm
Are you following the Coeliac diet, but find that your symptoms aren’t going away? Check out our upcoming Webinar, When the Gluten Free Diet isn’t Working.
This webinar ran at 1pm on Wednesday, February 19th 2025.
Missed it? Watch it back On Demand!
Beating the Bloat
Sarah Keogh RD
January 2025
Bloating is a common symptom in people with coeliac disease. For most, the bloating goes away once you start on a gluten free diet. But what if it doesn’t? We take a look at common causes of bloating and what you can do to manage it.
On a gluten free diet and still getting bloated?
Bloating can be caused by quite a few things including:
- Constipation
- Other food sensitivities (e.g. lactose intolerance)
- Irritable Bowel Syndrome
It can also be a sign of more serious problems like ovarian cancer. This is why you do need to see your GP if you do have bloating – it’s important to make sure that there’s nothing more serious going on.
Where to start with beating the bloat…
Is it still gluten?
Well, if you do have coeliac disease, double check that you’re not accidentally eating gluten. It’s amazing how something can sneak in. Are you using a separate toaster? Are you avoiding foods that say “may contain gluten/wheat/rye/barley”? Sometimes bad habits can creep in, especially if you don’t get a big reaction when you eat gluten.
One of most common causes of bloating in people on a gluten free diet for a few years is actually a little bit of gluten that has just gone unnoticed. Go through your kitchen and check that a familiar brand hasn’t added a gluten ingredient. Check that no one else is using your butter, jam, etc. Make sure your toaster is a gluten-free space or get some toaster bags. Eating out can be tricky so do double check there. You can always check in with your dietitian for a review if you’re not sure.
Are you constipated?
Very often bloating is due to constipation, even if you go everyday…
Sometimes people go to the loo everyday but still feel that not everything came out. This is often described as having an “incomplete bowel movement”. What gets left behind can cause bloating.
The ordinary type of constipation (where you don’t go to the loo everyday) can also cause bloating. Either way, it is worth looking at how much fibre you are eating and topping up on your water as well. Some probiotics can help with bloating and constipation, again check with your dietitian for recommendations.
Most people don’t eat anywhere near enough fibre so remember:
- You need fibre-rich foods at every meal, not just breakfast
- Add fruit and/or vegetables to every meal
- Top up fibre by adding seeds to cereals, yoghurts and salads
- Choose wholegrain or high fibre carbs like jacket potatoes and brown rice.
- Fibre supplements can be helpful but again, see your dietitian for advice.
Lactose Intolerance
Around 10% of people in Ireland are lactose intolerant. This may be more common in people with coeliac disease and it is a common cause of bloating. Other signs of lactose intolerance are excess wind (or farting, to be blunt) and you might also get some diarrhoea. Lactose is the natural sugar found in milk and yoghurt. There is a very small amount in butter, cream and cheese. People who are lactose intolerant can use lactose free milk and limit how much yoghurt is eaten. Butter, cream and cheese are low in lactose so most people can eat them without any problems.
Irritable Bowel Syndrome
Irritable bowel syndrome, or IBS, can cause a wide range of bowel issues and bloating is one of them. There can be lots of causes including food sensitivities, stress, sluggish bowel muscles, or it can be unexplained. People with coeliac disease can also have irritable bowel syndrome but it is not common to have both.
If you do have IBS as well as coeliac disease do ask your dietitian for help looking at possible food sensitivities. Your GP may also be able to advise on other therapies. Do save yourself time and money and skip IgG blood tests that claim to diagnose food intolerance. The Health Products Regulatory Board in Ireland have reviewed them and found that they cannot either diagnose or rule out any food sensitivities.
What else can cause bloating?
- Endometriosis can cause bloating for lots of women. Endometriosis is where the lining of the womb grows outside of the womb. It can build up around parts of the bowel and affect bowel movements.
- Usually bloating comes and goes, but if your bloating is there all the time and never goes away, this may be a sign of ovarian cancer. This is why you need to see your GP when you have bloating.
Got any questions?
Contact us at info@coeliac.ie
Recipes
Check out our recipes for this week. This is a supplement to the week long meal plan released in week 1.
Stuck for inspiration? Check out our recipe bank. This is not a menu plan but a collection of ideas that you can try as you go. We will add some new recipes each week along with more tips and a focus on a different aspect of nutrition from immunity to heart health.
The ingredients for all recipes can be found at our Recipe Partner for this year’s Minding Me, Gluten Free course, Dunnes Stores. You can shop their gluten free range at this link.
2025 Recipes Sponsored by
Week Three Physiotherapy - Cardio
Join physiotherapist Cathy for week three. The five core strengthening exercises below can be done in the comfort of your own home and can be incorporated daily by themselves or with some of the other moves from previous weeks. Your core is the middle part of your body, and the muscles support your spine, pelvis, back, stomach, and hips.
The information provided in these videos is intended for general guidance and educational purposes only. Always seek the advice of your own general practitioner, chartered physiotherapist, or other qualified health provider with any questions you may have regarding your medical condition or treatment.
As the creator of these videos, I am not liable for any injury or damage that may occur as a result of following the exercises or techniques demonstrated. Consult with your healthcare provider before starting any new exercise program, especially if you have any pre-existing health conditions or injuries.
These videos are not a replacement for individualised assessment and treatment provided by your own chartered physiotherapist or healthcare professional. By participating in these exercises, you agree to do so at your own risk.
Pilates Week 3
Exercise
Welcome to week 3 of our exercise program. Well done for sticking with it!
If you are doing the couch to 5km and you can now progress to week 3 or if you feel the pace is too quick for you then you can repeat week 1 or 2.
Remember this is not a competition. We are looking for sustainable lifestyle changes. Your pace is unique to you.
Take as many weeks as you need and the journey.
In week 3 – sessions 1 and 2 – there are now 5 exercises per session.
As in week 1&2, each exercise is performed 12 times (12 reps). When you have finished the 12 reps, move straight onto the next exercise.
When you have finished the 5 exercises, take 30 seconds rest before you start your next set.
Complete 3 sets to finish.
Feel free to substitute exercises from week 1 or 2 in if you feel you are not yet ready for the progressions.
For an extra challenge on the wall sit – you could see how long you can hold it for on the last set. The legs will start to wobble – dig deep and push through – you can do it.
If this is your first time doing an exercise program you may be feeling sore after these sessions. This is absolutely normal. You’re stressing your body and it’s letting you know all about it. I promise you it does get easier. Your body is amazing and will adapt to your new exercise regime. Stick with it. We’ll be half way there at the end of this week.
Enjoy your third week.
As always, feel free to contact me on suzanneclarkept@gmail.com with any questions or queries.
Week Three Workout Plan
Mindfulness Movement
This week’s session is a little different than weeks 1 & 2, as we incorporate gentle yoga poses that can be practiced while sitting at your desk. Taking ten minutes of your time, you will feel calmer, more present and in tune with your body.
