Tips For Gluten Free Diet

Tips for gluten free diet 

1. Use gluten-free substitutes in place of gluten-containing foods

Pasta, bread and crackers all contain gluten, but that doesn’t mean you can’t still enjoy these foods in your diet. Instead, switch to gluten-free alternatives of your favourite foods, which you will find in most supermarkets and health food stores. Gluten-free substitute foods include pasta, bread, crackers, bread rolls, cereals and more. 

2. Remember lots of foods are naturally gluten-free

Fresh fruit and vegetables, meat, poultry, fish, cheese and eggs are naturally gluten-free, so use these as the basis to your meals.

3. Enjoy naturally gluten-free grains and cereals. 

The gluten-free diet doesn’t mean that all grains and cereals are off the menu. Quinoa, teff, amaranth, polenta, buckwheat, corn, millet and tapioca are just some of the naturally gluten-free grains which can be included in the diet.
 
4. Know which alcohol to avoid

Gluten-free alcohol includes cider, wine, sherry, spirits, port and liqueurs, but remember that beer, lagers, stouts and ales contain varying amounts of gluten and are not suitable for a gluten-free diet. Gluten-free beers are available in some supermarkets and restaurants, but make sure you only drink those that are labelled in this way. 

5. Be aware of cross contamination

Even a tiny bit of gluten can be enough to cause symptoms for someone with coeliac disease, so make sure you minimise the risk of cross contamination with gluten-containing foods. Do this by washing down kitchen surfaces before use, using separate butters, spreads and jams to minimise the spread of crumbs and invest in some toaster bags to keep your gluten-free bread separate.
 
6. Avoid sauces containing gluten

Lots of pasta sauces, gravies, stocks and condiments contain wheat flour, and therefore gluten, so ensure you read the label and exclude anything that isn’t suitable. Instead, try making your own pasta sauces and gravies using cornflour, arrowroot or potato starch to thicken them for a gluten-free option.
 
7. Experiment in the kitchenflour

Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste, so spend time in the kitchen getting used to gluten-free flours and baking aids.
 
8. Remember, gluten-free meals can be just as delicious and healthy too

Once diagnosed with coeliac disease, you can start to make positive changes to your diet to improve your health.