Quick Guide to Glutten Free Diet- Coeliac disease

The Quick Guide to a Gluten Free Diet
By Daniel Zubli

A good friend of mine has been researching the subject of a Glutten, also known as Gluten Free Diet or celiac disease for sometime and has provided this information to help increase your knowledge on this very common condition.


What is gluten?
Gluten is a general name for one of the proteins found in wheat, rye and barely, and is found in flour. Oats may be a source gluten allergy in some patients.

Approx 1 in 300 people in the UK suffer from coeliac disease ( intolerence to Glutten) and it is under diagnosed. It occurs in children (and adults) who are genetically predisposed to the condition, though it may not be apparent immediately, for some years or until a trigger causes the condition to appear.

Coeliac disease causes an inflammatory response in the small intestines which can produce nutrient deficiency (such as iron deficiency, folate and vitamin B12), as well as weight loss and decreased bone density.

(Foods to avoid) when having Coeliac disease are Common and Major sources of gluten:
Barley, barley malt/extract, bran, bulgur, couscous, matzo flour/meal, rye, seitan, semolina, spelt, wheat, wheat bran, wheat germ, wheat starch.

Other foods to avoid (controling Coeliac disease) also include: ales, beers and lagers, croutons, luncheon meats, pasta, sauces, soy sauce, medications and flavourings.

Great foods to include on gluten free diet:
Remember all fruit and vegetables and all fresh meats, poultry and fish are all naturally gluten free foods so include as many of these in your diet.

Include these foods in a gluten free diet:
Almonds, amaranth, asparagus, broccoli, cheese, eggs, dried fruit, figs, flax, fortified foods, ice cream, milk, orange juice, peanuts, pumpkin seeds, sardines, salmon, sesame seeds, spinach, sunflower seeds, quinoa, walnuts, yogurt,

Safe grains and flours in a gluten free diet:
Amaranth, bean flours, buckwheat, corn, millet, montina, nut flours, potato, quinoa, rice, root flours, sorghum, tapioca, and teff.


Note of caution: Some gluten free labelled foods are low in fibre.

Great Gluten free Dietary Ideas


BREAKFAST:
Yogurt with muesli or dried fruit.
Puffed rice cereal, milk and fresh fruit
Fruit and yogurt smoothies
Cottage cheese with apples and cinnamon
Egg, cheese and vegetable omelette with ½ grapefruit

LUNCH and DINNER:
Baked potato with cheese and vegetables
Salad with chopped vegetables, toasted almonds or sunflower seeds and chicken or tuna
Tuna salad with fresh fruit
Stir fry meat or chicken with chopped vegetables and brown rice.
Chicken skewer with rice and ice cream.

SNACKS:
Rice cakes or crackers with cheese or hummus
Celery sticks with cheese spread
Ice cream or yogurt with berries
Apples



Website links:
Coeliac UK -
http://www.coeliac.co.uk/



This information is only intended to provide a general introduction to and not a definitive guide to dealing with or treating coeliac disease or gluten allergic conditions. Please consult your nutritionist or doctor about your specific condition.