The Gluten Free diet

The hard part about having Coeliac disease is knowing what you can and cannot eat. Reading the labels at the supermarket can be a big chore and sometimes the labels do not tell all. Eating out can be a HUGE problem since sauces are sometimes filled with gluten and you don’t know.

Here is a list of foods to avoid if you have Coeliac disease:

Prepared meals

Breads

Oats

Wheat 

Barley 

Rye

Soya sauce

Tomato sauce

Cereals (unless labelled gluten free)

Flour (unless labelled gluten free)

Cake mixes and fresh cakes/slices

Pizza bases

Pastas

Packet sauces

Wheat biscuits

Chocolates

Malt

Custard powder

Crumpets and muffins

Foods to include:

Food for Health Gluten Free Muesli and Muesli Bars (sorry couldn’t help myself!)

Flours: besan, buckwheat, brown rice flour, quinoa flour, soy flour.

Grains: sorghum, rice, millet, popcorn, amaranth.

All fruits and vegetables

Gluten free bread (Bodhi’s Bakehouse, Country Life)

Pulses, legumes and corn

Gluten free soya milk 

Rice noodles

The Gluten Free diet dilemma; what is it? And how do you know if it is it?

I will take a guess, but I bet you know someone, or know someone who knows someone that has Coeliac disease? It affects 1 in 100 people in Australia… so maybe I am presuming you have 100 friends! Lucky you, I certainly don’t! But I do know people with Coeliac disease.


So what is it? Coeliac disease is a medically diagnosed condition of an intolerance to gluten, which is a protein found in certain grains. These grains are: oats, wheat, barley, rye and triticale.


If someone has gluten intolerance and consumes gluten, the initial reaction is the inflammation of the gastro intestinal tract. The small intestinal lining called villi become inflamed causes all sorts of issues. Common symptoms are bloating, flatulence, severe abdominal pain and nausea. Some sufferers can even experience intermittent constipation and diarrohea, so all in all it is not a great thing to have, but luckily there are a lot more gluten free options available now.


If you have experienced any of the above symptoms you may or may not have Coeliac disease and there are a couple of ways to detect it. You can have a blood test that tests for IgA activity, but this is often not accurate. The best diagnostic procedure is a bowel biopsy. Small samples of the lining of the bowel (villi) are taken and investigated. If history of flattening of the lining, then it confirms Coeliac disease.