Gluten-free diet

What is it?

A gluten-free diet involves eliminating the protein-complex known as gluten, found in the grains; wheat, rye, barley and to a lesser extent Oats. Gluten contains several proteins including gliadin and glutenin.

Why go gluten-free?

The reason for cutting out gluten from the diet is because some individuals have a sensitivity or allergy to it. For others it can be a real problem, people with coeliac disease cannot eat any food containing gluten, as their bowel is irritated and damaged by the gliadin it contains. Essentially the villi, the tiny finger-like protrusions that make up the small intestine, get completely worn away and are unable to absorb nutrients efficiently. This results in nutritional deficiencies cause lack of growth, dramatic weight loss, Anaemia, Infertility, mouth ulcers, fatigue, skin problems, bone and joint pain, fluctuations in mood, diarrhoea, bloating, Indigestion, flatulence and general digestive discomfort.

People with coeliac disease who follow the diet strictly will not only eliminate these symptoms within just a few weeks, they will also gain back absorptive function within a months. In addition, they will also vastly reduce the risk of cancer and Osteoporosis due to Antioxidants and bone nutrients being absorbed more efficiently. Generally, it is fair to say that for a coeliac, a gluten-free diet is crucial to continued health and well-being.

A gluten-free diet may also help other disorders such as Rheumatoid arthritis, HIV, Schizophrenia, Psoriasis and various skin problems.

What to eat?

The following table shows a list of foods you should avoid and the ones that you actually can eat if on a gluten-free diet. Gluten can appear in many foods, it is therefore always wise check the label for hidden ingredients or look for the statement 'Gluten-free' for complete piece of mind. It is important note that if a product is labelled wheat-free, it does not mean they are also gluten-free.

Foods to Avoid Alternative foods you can eat
All products made from wheat (see foods to avoid in the Wheat-free diet), rye, barley.
Spelt wheat

All Bread and flours made from above
Cous cous, bulgar wheat or semolina
Biscuits & cakes
Crackers or rye crispbreads
Baking powder
Gravy mixes and stock cubes
Shoyu soya sauce
Most breakfast Cereals and muesli
Wheat Pasta
Hydrolysed vegetable protein
Noodles
Starch and vegetable starch
Some instant coffees

Gluten is found in many food and drinks: Beer, lager or stout, mustard powder, curry powder, instant beverages (hot chocolate), soups, sauces, some soft drinks, some processed meats

Some medicines and stationery glues may also contain gluten.

This list gives common sources of gluten. Always read food labels. Ask if you are unsure or contact the Coeliac Society!		 Products made up of rice, maize, chickpea, potato, millet, soya, nuts, buckwheat
Oats should be used sparingly.*

Special gluten-free Breads and flour mixes
Quinoa, rice or tapioca
Special gluten-free biscuits & cakes
Rice cakes
Gluten-free baking powder
Special gluten-free gravy mixes
Tamari soya sauce (check label)
Puffed rice, Gluten-free muesli
Gluten- free, corn, rice or buckwheat pasta
Textured vegetable or soya protein
Gluten-free noodle snacks
Potato starch
Freshly ground coffee beans

There are new Gluten-free products being developed all the time. Regularly ask in-store for the latest products or contact the Coeliac Society
  • The Coeliac Society contact number is +44 (0)870 4448804.
  • *Although Oats contain some proteins similar to those found in gluten, recent findings show that Oats do not cause a problem for those suffering from coeliac disease.
  • Ask in-store to see the range of gluten-free products available and different cook books that offer gluten-free recipes.
  • When on any diet where foods are restricted, it is always wise to ensure that there are no nutritional deficiencies by taking a strong, hi-potency multivitamin and mineral supplement one to two times daily. For a coeliac this is very important, as nutrients are not absorbed well to start with. Choose a product, which is easy to digest.
  • Fat absorption is also impaired in people with coeliac disease, which can cause deficiencies in essential fatty fatty acids and fat soluble vitamins. Taking fatty acid supplements such as Cod Liver Oil, Fish-oil, evening primrose, Borage oil or fatty acid blends can help to reduce this.
  • For some patients that have just been diagnosed with coeliac disease it may be necessary to take higher levels of certain nutrients. Common deficiencies include the minerals; Iron, Zinc, Calcium, Magnesium as well as Vitamin D and K.
  • Coeliacs often produce low levels of digestive juices, particularly from the pancreas. It is therefore a good idea to take a digestive enzyme supplement to improve digestion in order to help the absorption of nutrients.
 
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The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.