Adapting to a whole new way of eating is something that is going to take some getting used too, especially if you have never had to be food conscious previously. Once you have been diagnosed your G.P will be able to refer you to a dietician to help you with the transition to becoming gluten free.
Reading labels and being food aware is vital for your gut to recover from any damage done by the gluten previously in your diet. Look for products that show on the label 'Gluten Free' also read the ingredients and check the allergy advice on the label, some products may not contain gluten but may however be made on a production line handling gluten based products, these will say 'May Contain', these foods are non-consumable also as we need to avoid contaminated foods.
During food preparation you will need to make sure that there is no contamination with other foods you may be preparing as this can also cause cross contamination. When preparing food or eating out make sure your food is cooked, prepared and served completely separate to any gluten based or gluten containing produce.
The basic foods you can eat are:
Rice
Corn
Fish
Meat - NOT PROCESSED
Cheese
Milk
Eggs
Fruit
Vegetables
Pulses - Such as Beans, Peas and lentils.
There are also many gluten free brands and products to replace items that are commonly made with gluten based products such as:
Bread
Flour
Cakes
Pasta's
Gluten based products are typically made from:
Wheat
Barley
Rye
(Coeliac sufferers may also have a sensitivity to some oats.)
It is important to make healthier food choices as part of your coeliac management. Eating a balanced diet is advisable for all people but more so when you have certain health conditions that will benefit greatly from dietary changes.
There are 5 food groups:
Starchy Foods
Carbohydrate based foods such as:
Bread
Rice
Pasta
Potatoes
When opting for this food group you will need to check labels and be very aware that this is the main food group where you are going to find gluten based ingredients in your food. High fibre options such as wholemeal or wholegrain are advised as they will keep your bowel moving regularly aiding in your recovery. You will still be able to eat wholemeal and wholegrain produce as long as it is gluten free.
Starchy foods should make up roughly 1/3 of your daily diet.
Fruit and Veg
Naturally low in fat and calories and yet full of essential vitamins, minerals and fibre, fruit and vegetables are a great prevention against heart disease, strokes, high blood pressure and certain cancers. It is generally advised that you eat 5 portions of different fruit and/or vegetables a day. (A portion is roughly 1 hand full).
Dairy Products
Cheese, milk, yogurt and cream all contain calcium, this helps bone and teeth stay strong and healthy. They also contain a good source of protein. Dairy is great for coeliac sufferers as it helps to slow or prevent the process of osteoporosis. Your recommended daily portion of dairy should be equal to 1/3 glass of milk, 1oz cheese and a small yogurt.
Meat, fish, egg and pulses.
Food rich in protein, these foods help to build and replace muscle cells within the body. Also they contain minerals, such as iron (helping to produce red blood cells), omega 3 oils (Omega 3 rich food such as mackerel, salmon and sardines are great for the heart). If you are vegan or a vegetarian you can get your protein from such foods as beans, lentils, pulses, soya and tofu.
Foods containing high fats and sugar.
This food group should be eaten in moderation as part of your balanced diet. When purchasing food and cooking ingredients try and use low fat sauces and oils to reduce the amount of fat included in your diet.
*Salt in your diet can raise your blood pressure which can add to the chances of heart disease and/or a stroke. Limiting the amount of processed foods, seasoning and table salt and opting to flavour naturally with herbs and spices is a healthier option.
A brief run down to a healthier diet: Remove all gluten from your diet. Avoid contaminating your food with gluten. Eat regular meals. Include slow releasing carbohydrates in moderation. Cut down on the amount of fat you consume. Attempt to eat your 5 a day. Add beans, lentils and pulses to your diet where possible. Eat more fish. Reduce your salt intake. Reduce or limit you alcohol consumption.
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