Tips for a gluten-free diet
After you have been clearly diagnosed, you should adjust your diet to be completely gluten-free. Only by consistently leaving out gluten can the damaging processes in the intestine be stopped. As well as a gluten-free diet, we recommend that coeliacs have a balanced mixed diet with lots of fruit and vegetables. In order to ensure a supply of fibre, B vitamins, iron and folic acid, they should eat gluten-free grains and pseudo-grains such as teff, buckwheat, corn or rice.
Many foods are naturally gluten-free and harmless. These include corn, rice, potatoes, soya, buckwheat, tapioca, teff, pulses, chestnuts, fruit and vegetables, milk and milk products, meat, fish, eggs, vegetable oils, carob gum, guar gum and agar-agar.
There are also many products such as bread, flour, pasta, biscuits, snacks and mueslis that have been specially made for people with coeliac disease. These use exclusively gluten-free raw materials. Both the raw materials and the finished products undergo a gluten analysis and can then be recognised by the symbol of the crossed-out ear of corn and the "gluten-free" stamp. This guarantees that the products are definitely gluten-free and suitable for coeliacs. Our tip: If all the family are included, everyday life becomes easier. Also speak to relatives and friends.
Support from a nutritionist specialising in allergies will help you when changing your diet and avoid any nutrient deficiency.
Gluten-free cooking and baking: Shopping and cooking tips
- When you are shopping for food, make use of the food lists provided by your respective coeliac society.
- Get a duplicate set of kitchen utensils (toaster, bread basket, chopping boards etc.). Clean all kitchen utensils thoroughly and use colours to differentiate the different cooking spoons, knives, lunchboxes, breadmakers, baking trays and storage containers.
- Set up a shelf in your fridge that is just for you, where you can store your gluten-free food.
- Don't use any water or oil that has previously been used to prepare foods containing gluten.
Take plenty of supplies with you for the journey - suitable items are fruit, sandwiches, vegetable sticks, gluten-free snacks or biscuits. Make sure you have enough drinks such as water, tea and fruit juices.
Find out about restaurants and service areas that offer gluten-free dishes. Tips and experiences from other sufferers are particularly helpful here.
Many airlines offer a gluten-free on-board snack by prior reservation. Or you can agree with the airline that you can bring your own food onto the plane for the flight.
If you've decided to go camping, you naturally have the opportunity to self cater. So you can cook in the kitchen of your camper van or, if you are in a tent, use the barbecue. Meat, fish, vegetables, rice and potatoes offer a large choice here. In any case, before you go on your trip find out where you can buy gluten-free food at the location.
If there is nowhere near your workplace for you to get a gluten-free lunch, prepare a delicious salad, for example, at home or a sandwich with gluten-free bread and take this with you.
Find out about restaurants or supermarkets in the area that offer gluten-free dishes and products. There is now a very wide choice of specialist foods for coeliacs.
Pack enough snacks and treats, such as fruit or vegetable sticks, for when you are feeling peckish between meals.
If you can use a kitchen at your workplace, then be careful that you mark your own kitchen utensils if you keep them there.