There is a lot to take on when changing to a gluten free diet. Working out what new foods and ingredients to look for, how to use them and becoming familiar with the different tastes and textures all takes time and energy.
To help you get started we have put together a few simple steps. You may find it easier to adopt a gluten free diet than you thought.
1) Focus on the foods you can eat. Most food is naturally gluten free:
2) Prepare a list of evening meals you typically enjoyed eating before being diagnosed with coeliac disease. This process can be repeated for any of the other main meals: breakfast, lunch or snack options.
3) Check the ingredients for each of these dishes. Are some of them gluten free already?
4) Are there simple adjustments you can make to one or two ingredients so some of these dishes can quickly become gluten free?
- Replace flour as a thickening agent with tapioca or cornflour.
- Replace wheat based breadcrumbs with gluten free breadcrumbs.
5) Put together a “go to” list of gluten free dishes to stick to your fridge door. This may help if you need to turn around a quick lunch or dinner.
6) Plan meals a week ahead so your cupboards are stocked with all the necessary ingredients.
7) Choose one or two new recipes to experiment with over the weekend, or when you have time to trial a new ingredient or recipe. Can you replace wheat flour with gluten free flour in one of your favourite muffin or slice recipes? Can these be frozen to help get you through the week?
Other Factors To Keep In Mind
Prior to being diagnosed with coeliac disease you may have experienced iron deficiency because your gut wasn’t able to absorb nutrients effectively. Absorption of other nutrients can also be affected include calcium, Vitamin B12 and fat-soluble vitamins A, E and D.
Some individuals will also experience lactose or dairy intolerance when newly diagnosed with coeliac disease. A low lactose or dairy free diet may need to be followed for a period of time.
Your gut will heal and work more effectively on a gluten free diet which should help resolve all of these issues. But, as a result, you may also start putting on weight. What foods should you be eating to replenish your body while minimising weight gain? If you continue to feel fatigued and unwell, or feel uncomfortable with the extent of weight gain, please contact your doctor or dietitian.
We have prepared a nutritious seven-day menu complete with main meal and snack ideas. These gluten free dishes are rich in flavour as well as the essential nutrients you may be deficient in. Recipes also introduce a range of wholegrain gluten free cereals you may not have tried before, while remaining lower in added sugar and saturated fat. Lactose or dairy free variations to recipes are also provided. While snack and supper options have been included these are not essential, especially if you are being mindful of weight gain, but they can provide nutritious, filling snacks if required.
Adopting a gluten free diet doesn’t have to be difficult. Many of your favourite dishes may be gluten free, or almost gluten free already. With a little planning and experimentation you will soon be sorted with a range of gluten free options for all occasions. It may even be an opportunity to add some variation to your standard meal options.
Enjoy the journey!
Margaret Thorson, registered dietitian and medical advisory panel member of CNZ