May is Coeliac Disease Awareness Month, an important time to raise awareness about Coeliac Disease – a lifelong autoimmune condition where the immune system attacks its own tissues when gluten is consumed.  In the UK, around 1 in 100 people are affected by Coeliac Disease, but only 36% have a confirmed diagnosis, meaning nearly half a million people could be living with the condition unknowingly. In this article we explore Coeliac Disease and tips for adapting to a gluten free diet.

What is Coeliac Disease?

Coeliac Disease causes damage to the small intestine when gluten – a protein found in wheat, barley and rye is consumed. Symptoms vary, but often include:

  • Bloating
  • Abdominal pain
  • Fatigue
  • Diarrhoea or constipation
  • Skin rashers
  • Nutritional deficiencies

Over time, if left untreated, it can lead to serious complications such as malnutrition, osteoporosis, infertility, and bowel cancer.

Going Gluten-Free: What It Really Matters

The only treatment for Coeliac Disease is a strict gluten-free diet. That means avoiding not just obvious sources like bread, pasta, and cakes, but also less obvious foods like:

  • Gravy, sauces, and stock cubes
  • Beer and lager
  • Soy sauce (opt for gluten-free tamari)
  • Processed meats and ready meals

Gluten-Free Food: What’s Safe to Eat?

Luckily, a wide range of naturally gluten-free foods exist and can form the base of a healthy, balanced diet:

✅ Safe Naturally Gluten-Free Foods

  • Fruits & vegetables
  • Meat, fish & eggs (unprocessed)
  • Potatoes, rice & corn
  • Pulses: lentils, chickpeas, beans
  • Dairy: milk, cheese, yogurt (check labels)

🍽 Popular Gluten-Free Replacements

  • Bread & pasta: Made from rice, corn, quinoa, or buckwheat
  • Flours: Almond, coconut, chickpea, and rice flour
  • Snacks: Gluten-free crackers, popcorn, rice cakes

Pro tip: Look for Crossed Grain symbol on packaging or products labelled “gluten-free” to ensure safety.

Meal Ideas for a Gluten-Free Diet

  • Breakfast: Gluten-free oats with fruit & almond butter
  • Lunch: Grilled chicken salad with sweet potato and tahini dressing
  • Dinner: Rice noodles with stir-fried veggies and tamari-glazed tofu
  • Snack: Rice cakes with hummus, or a boiled egg and fruit

How Can You Get Tested?

Randox Health offers several testing options:

Find Out More