Nutrition Tips For Coeliacs

If you have been recently diagnosed with coeliac disease or simply looking for some gluten-free dietary help, below are my top tips on how to eat around the problem.

1. Remove all sources of gluten from the diet and replace with gluten-free alternatives

Gluten containing grains to be excluded may include:

• wheat, rye, durum wheat, barley, some oats, spelt, kumut, semolina, couscous, bulgur and triticale.

Gluten-free options may include:

• buckwheat, quinoa (seed), amaranth, rice, rice noodles, corn meal/polenta, millet, besan flour, sorghum, sago, lentils/legumes, teff, lupin and uncontaminated oats.

Hidden sources of gluten – to be cautious of:

• soy sauce, malt extract, thickeners, breadcrumbs, sausages, curry powders, batters, yeast extracts, soy milk, malt vinegars, beer, licorice, baking power and icing sugar.

2. Correct nutritional deficiencies due to malabsorption 

Damage to the intestinal surface can result in malabsorption of nutrients and minerals. The most common deficiencies observed in coeliac disease are iron, calcium and magnesium. Getting tested for deficiencies is important to determine whether supplementation is warranted. Nonetheless, having a diet rich in iron, calcium and magnesium can assist to overcome further deficiencies. Aim to include a variety of the below in your diet:

• Iron: red meat, almonds, apricots, parsley, soybeans – tip: try eating iron rich foods alongside vitamin c for increased absorption.
• Calcium: dairy, almonds, broccoli, buckwheat, salmon bones, soybeans, green leafy vegetables.
• Magnesium: almonds, eggs, figs, mineral water, soybeans, cashews, cocoa and green leafy vegetables.

3. Support the immune system with an anti-inflammatory diet  

Exposure to gluten in people with coeliac disease results in constant stress on the immune system. As you would have learnt in last weeks article this can lead to inflammation within the body. Coeliac disease sufferers may benefit from enjoying an anti-inflammatory diet. In summary this means eating a diet rich in:

• Salmon, small white fish (whiting or snapper)
• Avocado, tahini, nuts and seeds, macadamia nut oil
• Legumes, chickpeas, tempeh
• Green leafy vegetables
• Bright coloured vegetables (capsicum, sweet potato, carrot)
• Fruits (kiwi, strawberry, berries, red grapes)
• Spices and herbs (coriander, ginger, garlic, turmeric).

4. Repair and support the gastrointestinal tract 

As coeliac disease causes damage to the small intestine and gastrointestinal tract, generally supporting healthy repair is important. When it comes to gut repair, two important dietary inclusions to pop on the plate are glutamine and zinc:

• Glutamine is an amino acid and is the main energy source of intestinal cells and is found in beans, cottage cheese, dairy, legumes and most protein sources (eg chicken, fish, red meat).

• Zinc is a mineral important for maintenance of the gastrointestinal tract, foods rich in zinc include; red meat, oysters, seafood, pumpkin seeds, egg yolks and capsicum.