Seven steps towards a healthy, balanced gluten-free diet
Following a gluten-freeWhen a food has less than 20 parts per million (ppm) of gluten so it is safe for people with coeliac disease to eat. diet doesn’t mean that you can’t eat healthily. Here we list seven steps towards a healthy, balanced glutenA protein that is found in the cereals wheat, barley and rye. -free diet.
- Eat regular meals based on starchy carbohydrate such as rice, potatoes, yams, gluten-freeWhen a food has less than 20 parts per million (ppm) of gluten so it is safe for people with coeliac disease to eat. grains such as millet, quinoa and teff, glutenA protein that is found in the cereals wheat, barley and rye. -free breads and gluten-free pasta. These foods are a good source of energy and can also provide fibre, calcium, iron and B vitamins.
- Aim to eat five portions of fruit and vegetables each day.
- Reduce the amount of fat in your diet, especially saturated fat which is found in animal products including butter, fatty cuts of meat and full fat dairy foods.
- Reduce sugar and sugary foods. Sugar is often added to sweets, biscuits, cakes and full sugar fizzy drinks.
- Eat plenty of fibre. Good sources include brown rice, high fibre/multigrain gluten-free breads, pulses (peas, beans and lentils), nuts and seeds, fruit and vegetables and potatoes in their skins.
- Cut down on salt. Foods particularly high in salt include processed foods, ready meals and snacks such as crisps. Avoid adding salt to meals and try using herbs and spices to add flavour instead.
- Avoid drinking too much alcohol. Women can drink up to two to three units a day and men up to three to four units a day. A unit equals half a pint of cider or gluten-free beer or one pub measure of spirits. Try to have two days a week where you don’t drink any alcohol and avoid binge drinking.
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£10Could help to produce a Food and Drink Directory, detailing products that are suitable for the gluten-free diet.
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£15Could help to produce 10 information packs for newly diagnosed adults and children. It could also help towards the running costs of our Helpline.
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£20Could help towards the cost of raising awareness of coeliac disease and DH amongst the general public, medical profession and food industries.
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£50Could help towards medical research into all aspects of coeliac disease and DH.
