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What Does A Gluten Free Diet Consist Of

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Advice On Feeding Your Baby

Gluten free diet: The science (CBC Marketplace)

Do not introduce gluten into your baby’s diet before they’re 6 months old. Breast milk is naturally gluten-free as are all infant milk formulas.

If you have coeliac disease, Coeliac UK recommends foods containing gluten are introduced gradually when a child is 6 months old. This should be carefully monitored.

The Coeliac UK website provides more information about feeding your baby.

Why Are Many Doctors Against A Gluten Free Diet

If youre diagnosed with celiac disease, youll have to stay on a gluten-free diet even after you feel well because eating gluten can damage the small intestine, cause nutrient deficiencies and malnutrition, keep the immune system from working properly, and make it hard for the body to fight infections.

What Will The App Do

The app includes lots of information on the gluten free diet, with the latest news, hints and tips on eating out and reading labels. Once you log in to the app, you’ll then be able to see the Food and Drink Information and Venue Guide.

The Food and Drink Information has a barcode scanner to tell you if a food item is listed in the Food and Drink Information and can be included in your gluten free diet.The Venue Guide allows you to search for venues that can cater for the gluten free diet, as recommended by our Members, using your phones location services.

The app also synchronises with your online account and you can view and manage your favourite products and venues for future quick reference purposes.

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Risk Of A Nutritional Deficiency

People who have celiac disease are at risk of several nutritional deficiencies.

These include deficiencies in fiber, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E and K and more (

30 ).

If you experience constipation on a gluten-free diet, aim to eat more fiber-rich fruits and vegetables, such as broccoli, beans, lentils, Brussels sprouts and berries.

Sneaky Sources Of Gluten

Easy Gluten

“Gluten is lurking in so many different foods because there are so many ways companies can use gluten,” says Begun. So you’re going to get used to playing food detective. While food companies are required to list allergens on the label , they are not required to do this with gluten. So while you can look for “gluten-free” on the front of the package, you should also flip it over and read the ingredients label. Reading labels and checking for cross-contamination is a must for people with celiac disease.

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Here’s what you’re looking for, according to the Celiac Disease Foundation: wheat, barley, rye, malt, brewer’s yeast and oats. Oats are often contaminated with gluten, so they have to specifically be certified gluten-free oats. Gluten-free flours, such as millet or amaranth, should also be bought certified gluten-free, says Begun. If the label lists an ingredient you’re not familiar with, “wait to eat it until you can confirm that it’s safe,” she says.

You probably know that a whole-wheat bagel is not gluten-free, but you might be surprised that some of your other favorite foods aren’t either.

Watch out for flavored nuts and chips , energy bars , creamy soups , candy, salad dressings, marinades and soy sauce. If you’re vegetarian, you might eat a lot of fake meats , but know that these are often made with seitan, which is wheat gluten.

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Help I Am Gluten Intolerant What Else Can I Eat

  • Nutrition
  • Help, I am gluten intolerant! What else can I eat?

More and more people are currently concerned about gluten. Because gluten intolerance or gluten sensitivity are no longer rare. What happens if you have developed gluten intolerance and what are you allowed to eat then? How do you actively avoid products containing gluten? And how can you make sure that you have a gluten-free breakfast in the morning?

How Do I Log In

You will need your existing Coeliac UK username and password to login to the app and WiFi, 3G or 4G connectivity. If you dont know your Coeliac UK login details, then get in touch with our Helpline at 0333 332 2033 or email

Special thanks go to our member user group who helped test the app and provided valuable feedback, and of course to FoodMaestro for the opportunity to develop a new service to support our members with their gluten free diet.

Check out our FAQs for any queries you have about the new app.

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Who Is Living Gluten

Anecdotally, the gluten-free diet benefits many people with various medical reasons to avoid gluten. More research is needed to best understand the relationship between certain conditions and the gluten-free diet.

Currently, people who are eating gluten-free include those living with:

  • Celiac disease, a serious genetic autoimmune disease that affects 1% of the US population or 3 million Americans.
  • Gluten sensitivity , which has been estimated to affect up to 18 million Americans. Other foods may play a role in gluten sensitivity.
  • Wheat allergies, which can range from a mild reaction , or a more serious reaction .

When Gluten Is A Problem

Getting Started on a Gluten-free Diet

Whats not great about gluten is that it can cause serious side effects in certain individuals. Some people react differently to gluten, where the body senses it as a toxin, causing ones immune cells to overreact and attack it. If an unknowingly sensitive person continues to eat gluten, this creates a kind of battle ground resulting in inflammation. The side effects can range from mild to severe as seen in the autoimmune disorder celiac disease. Estimates suggest that 1 in 133 Americans has celiac disease, or about 1% of the population, but about 83% of them are undiagnosed or misdiagnosed with other conditions. Research shows that people with celiac disease also have a slightly higher risk of osteoporosis and anemia infertility nerve disorders and in rare cases cancer. The good news is that removing gluten from the diet may reverse the damage. A gluten-free diet is the primary medical treatment for celiac disease. However, understanding and following a strict gluten-free diet can be challenging, possibly requiring the guidance of a registered dietitian to learn which foods contain gluten and to ensure that adequate nutrients are obtained from gluten-free alternatives. Other conditions that may require the reduction or elimination of gluten in the diet include:

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There’s So Much More To Enjoy

Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.

A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.

Food That May Make A Celiac Ill

  • Any food that contains flours or grains of wheat, rye, barley and oats, including spelt flour.
  • Pasta and couscous.
  • Soy sauce and mono-sodium glutamate
  • Stock or bouillon
  • Malt or malt flavouring and malt vinegar.
  • Any ingredient listed as a “natural flavouring”
  • Processed meat or seafood.
  • There is a large list of forbidden ingredients , which generally are found in processed and prepared food and are sometimes made using wheat. As a simple rule, processed and prepared foods are not allowed unless specifically marked as gluten free.
  • Beer, grain based spirits.

Cross-contamination can be avoided if you are careful in the kitchen. For example, grills must be cleaned before cooking, toasters not used unless scrupulously clean, separate stirring spoons used etc. Toast crumbs in the butter or jam are a common source of contamination.

Although at first, the gluten free diet can seem terribly restrictive, it’s actually not that hard once you get used to it. And the good news is that a celiac that follows a well balanced gluten-free diet can expect to lead a healthy life!

Travelling coeliacs send me stories of getting gluten free food in other countries all the time. Subscribe below if you want me to send these stories on to you…


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Can Anyone Follow A Gluten

Many people think a gluten-free diet is a healthy alternative but its not. Gluten-free food products often have higher fat or sugar contents to make the food tastier and give them a better consistency.

A gluten-free diet is essential for people medically diagnosed with coeliac disease. Others need to be very careful because a gluten-free diet can lack essential nutrients if it’s not balanced well.

Gluten itself doesnt offer special nutritional benefits but the many whole grains that contain gluten do. Theyre rich in an array of vitamins and minerals such as B vitamins, folate and iron, as well as fibre. You may miss out on these nutritional benefits if you follow a gluten-free diet and have not sought professional help from a dietitian to ensure your diet is balanced.

Rationale Behind Adoption Of The Diet

Are Gluten

Coeliac disease is a chronic, immune-mediated, and mainly intestinal process, caused by the ingestion of wheat, barley, rye and derivatives, that appears in genetically predisposed people of all ages. Coeliac disease is not only a gastrointestinal disease, because it may affect several organs and cause an extensive variety of non-gastrointestinal symptoms, and most importantly, it may often be completely asymptomatic. Added difficulties for diagnosis are the fact that serological markers are not always present and many people with coeliac may have minor mucosal lesions, without atrophy of the intestinal villi. A 2017 study found that gluten is not related to a risk of coronary heart disease in people without celiac disease.

Coeliac disease with “classic symptoms”, which include gastrointestinal manifestations such as chronic diarrhea and abdominal distention, malabsorption, loss of appetite, and impaired growth, is currently the least common presentation form of the disease and affects predominantly to small children generally younger than two years of age.

Following a lifelong gluten-free diet is the only medically-accepted treatment for people with coeliac disease.

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Who Should Follow A Gluten

If you have medically diagnosed coeliac disease you must follow a strict gluten-free diet for your whole life. This is because your sensitivity to gluten will never disappear. Every time you eat gluten, even in very small amounts, it will cause damage to your small bowel.

Your doctor may advise you to follow a gluten-free diet for other reasons for example, if you have irritable bowel syndrome or non-coeliac gluten sensitivity. This refers to a range of symptoms attributed to eating gluten, such as dermatitis herpetiformis. Their cause and treatment, however, is not well understood.

Its a good idea to seek guidance about following a gluten-free diet from a dietitian, especially if you have other medical conditions or dietary requirements.

A dietitian can:

  • prepare an individual dietary plan
  • show you how to read food labels
  • make sure your diet is nutritionally balanced
  • determine if you need vitamin supplements

You can find an Accredited Practising Dietitian through the Dietitians Australia website.

What Mobile Phones Will The App Work On

This app will work on iPhone models 4 and above and Android smartphones with software 6.0 and above.

We have chosen to develop the app for the iPhone and Android phones because our membership surveys indicate that these devices are the most commonly used. However, as with all technology, the situation is constantly changing and we will be monitoring trends to assess when investment in new platforms for the app is justified.

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Can Make Socializing Difficult

Many social situations revolve around food.

This can make it difficult to socialize if youre following a gluten-free diet. While many restaurants have gluten-free options, there is still a risk of food being contaminated with traces of gluten .

Sadly, studies have found that roughly 21% of people with celiac disease avoid social events so that they can stick to their gluten-free diet .

That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.

For example, if youre eating out, call the restaurant beforehand to see if they have gluten-free options. If youre going to a social gathering, you may need to bring your own food.


People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and make social situations difficult.

Here is a sample menu with delicious, gluten-free meals.

Feel free to swap meal suggestions according to your liking.

Here’s All You Need To Know About Our Award Winning Gluten Free Food Checker App

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This app has been developed by Coeliac UK and enables you to search nearly 200,000 food products to find which are suitable for your gluten free diet. The app also includes:

  • a barcode scanner
  • lists of ingredients and nutritional information for products
  • ready made product lists
  • our new labelling video to help you choose make choices in the mainstream supermarket aisles.

If you also have other dietary requirements, you can update your food preferences profile by choosing from 14 allergen options, and filtering products that dont contain those products.

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What Does A Day Of Eating On A Gluten

Heres what your meals might look like for a day of eating gluten-free, said Amy Shapiro, RD, founder and director of Real Nutrition in New York City:

  • Breakfast:Yogurt parfait made with plain Greek yogurt, gluten-free granola , fresh berries and sliced almonds
  • Lunch: Gluten-free wrap sandwich add mustard and spicy peppers if desired
  • Snack: High-fiber, gluten-free crackers with hummus and carrots
  • Dinner: Grass-fed steak with roasted potatoes and asparagus sprinkled with Parmesan cheese
  • Dessert: Two squares dark chocolate with tea

What Can You Eat

An easy way to know if a food is gluten-free? Check the ingredient list. As youre shopping, get into the habit of reading ingredients and choosing foods with gluten-free on the label. Foods with a gluten-free certification on their labels have been third-party tested to meet the requirements for gluten and food labeling set by the U.S. Food and Drug Administration . Heres which foods get the green light, plus which ones are off-limits.

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What Foods Can I Eat On A Gluten

On a gluten-free diet you can eat:

  • foods that are naturally gluten-free such as fresh fruit and vegetables, fresh meats, eggs, nuts and legumes, milk, fats and oils and gluten-free grains such as rice and corn
  • products labelled gluten-free irrespective of their country of origin
  • products that use the Crossed Grain Logo. This logo is recognised both in Australia and overseas and means the food item is suitable for a gluten-free diet wherever you are
  • products that are gluten-free according to their ingredients list

In Australia, products containing any ingredient derived from wheat, rye, barley or oats must be declared on the ingredients panel. Avoid products with statements such as may contain gluten because they can be cross contaminated with gluten.

Different countries have different labelling laws, so you will need to research which foods are safe to eat when you travel overseas. For example, very small quantities of oats are permitted in products labelled gluten-free in the European Union.

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