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What Can I Eat on a Fructose Free Diet?

What Can I Eat on a Fructose Free Diet?

Individuals with hereditary fructose intolerance lack the protein aldolase B, which is required to break down fructose. When a person with fructose intolerance consumes foods or beverages that contain fructose, their blood sugar level drops due to chemical changes in the body. This causes harmful substances to accumulate in the liver, in addition to symptoms such as excessive fatigue, irritability, convulsions, vomiting, and jaundice. If you have fructose intolerance, it is important to eliminate fructose from your diet.

Some people also choose to avoid fructose in order to prevent weight gain, high blood pressure, elevated blood triglycerides, or inflammation. Whatever the reason you would like to get started on a fructose free diet, you will need to know which foods to avoid, what foods are safe, and what alternatives to sugar are available.

To begin with, it’s important to understand that there is a considerable difference between the fructose found in fruits and the refined sugar found in processed foods. If you have hereditary fructose intolerance, you will need to avoid fructose altogether, including that found in fruits and fruit juices. If you do not have this condition, then you may want to think twice before eliminating fruit from your diet. Fruit is a whole food that, in addition to natural fructose, contains an abundance of antioxidants, fibre and phytonutrients. If your goal is to lose weight, for example, keep fresh fruits in your diet while eliminating foods that contain processed sugar (one of the primary culprits of weight gain).

In addition to obvious items such as sugary desserts and sugary beverages, there are many types of condiments and savoury foods that also include added sugar. For example, ketchup, mayonnaise, breads, crackers, ham, bacon, and salad dressings often include a significant amount of fructose. If you have hereditary fructose intolerance, be aware that some vegetables such as carrots and tomatoes also contain fructose.

Always read ingredient labels to determine whether or not a food contains fructose, sorbitol, or sucrose. If you discover that your favourite foods contain sugar, look for alternatives. You will find the widest selection of alternatives at a health food store where plenty of sugar-free foods and beverages are available. For example, if you’re concerned about what to eat for breakfast on a fructose free diet, a health food store will have a selection of sugar-free cereals and sugar-free almond milk, rice milk or soy milks. You will also find bread, vegetables, meat, cheeses, condiments, and beverages that do not include sugar additives at a natural foods grocery store.

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What can I eat if I have Coeliac Disease?

What can I eat if I have Coeliac Disease?

About Coeliac Disease 
Coeliac disease is basically an autoimmune disorder of the body, in which the immune system produces antibodies which attack the delicate lining of the bowel. Since this lining is responsible for absorbing nutrients and vitamins from the food we eat, this kind of a disorder can actually be quite harmful in the long run. The results of this poor absorption of nutrients will range from fatigue and lack of energy to poor growth and even anaemia. 

Diet and Coeliac Disease 
Coeliac disease, also known as gluten enteropathy or coeliac sprue, is a serious disease. This reaction of the immune system cross-reacts with the small-bowel tissue, causing inflammation, which is triggered by the ingesting of foods that contain the protein gluten, which is found in food groups such as wheat, rye and barley. Since, it is the intake of gluten that triggers the entire process of this lifelong autoimmune disorder, it is important for you to follow some essential dietary guidelines when suffering from coeliac disease. 

Foods You Can Have 
When you are suffering from coeliac disease, your dietary habits are the most important factor to consider. Make sure you have foods that are either originally gluten-free or have been manufactured to make them gluten-free and they are therefore labelled gluten free, such as gluten-free flour, gluten-free pasta and gluten-free bread. 

In the following sections, we give you detailed lists of what you can have and also what to avoid when you have coeliac disease. 

Choose from unprocessed forms of: 
 Eggs 
 Meat 
 Rice 
 Corn 
 Butter 
 Fish 
 Vegetables 
 Fruits 
 Frozen, dried or fresh vegetables and fruits especially produced without gluten 
 Dried beans (kidney, soya, cannelloni, borlotti, lentils, chickpeas) 
 Nuts and seeds 
 Tofu 
 Dairy products eg cheese, milk, yoghurt 

Foods To Avoid 
As a golden rule, you need to avoid all forms of food prepared from: 
 Wheat 
 Rye 
 Barley 
 Oats (Oats that are not contaminated are referred to as gluten free in some parts of the world but cannot be labelled gluten free in Australia because of labelling restrictions) 

Common food groups which are prepared from these sources include: 






Fruit pies 


Flour-based sauces 


Croquette potatoes 

Battered fish/chicken 



Hydrolysed vegetables 

Our tip: Make sure you develop the habit of reading food labels and look out for the relevant ingredients. 
Also keep yourself updated on the changes done to the way these products are manufactured to make them 

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What can I eat if I can’t eat wheat?

What can I eat if I can’t eat wheat?

Our Food and Wheat 
From the basic pasta and bread to salad dressings, sauces, soups and even spices, wheat forms the base ingredient or at least one of the many ingredients in a majority of products you might pick up. 

To replace an ingredient that is so common and which acts as a base for a countless number of commercial and homemade food products is quite a gigantic task. Nevertheless, owing to the widespread incidence of wheat intolerance, the substitutes to wheat are becoming increasingly available. 

For example, if you are looking for a substitute for wheat in your baked products, you can use oat flour as the base, which will produce moist but heavy baked products. 

In the following section, we will give you a detailed list of the top wheat alternatives you can use along with 
a few examples of how you can use some of them. 

Table Top Wheat Alternatives 

Below gives a list of some of the most common alternatives to wheat. 

Amaranth (cereal) – Rice (flour) – Hazelnut (meal and flour) – Rye (flour) – Tapioca (starch flour)- Quinoa (flour) – Kamut (grains, flakes and flour) – Flaxseed (meal) – Soy (flour) – Water chestnut (flour) – Buckwheat (cereal, flour) – Sorghum (flour) – Cassava (flour) – Pearled millet (flour) – Teff (flour) – Kuzu (starch) – Barley (flour) – Chickpea (flour) – Spelt (flour) – True yam (flour) – Malanga (flour) – Millet (whole grain/ flour) – Chestnut (flour) – Poi (dehydrated starch/flour) – Lotus (flour) 
The Top 10 Wheat-Free Foods 
This section gives you a clearer insight into the optimum usage of the top 10 wheat-free foods that can be imbibed into your daily dietary habits. 

Rice – This is the most common alternative to wheat, jasmine and basmati rice are probably the most common and easy to access in the shops. Being a good thickener, in the form of flour, it can easily be used to make breads and muffins. 

Quinoa – This grain is very easy to digest and has high levels of calcium, phosphorous, iron, fibre, complex carbohydrates and proteins. It is considered to be an ideal additive for enhancing the nutritional value of many food items. 

Sorghum – This grain is high in carbohydrates, fibre, potassium and proteins and works best when blended with other flours. 

Millet – This is a butter-coloured grain and tastes best when combined with cinnamon or sugar. 

Amaranth – This is a grain with thick consistency and is considered ideal for making stews and puddings, in addition to its used in cereals, pastas and baked goods. Tapioca starch – Having no flavour of its own, it can add a lot of chewiness to rice flour and can be a good substitute for potato starch. 

Soy flour – It adds moistness to the dough even when used in smaller quantities. Mixed with rice flour in the right proportion (1/3rd part soy flour and 2/3rd part rice flour), it works as an ideal wheat alternative even for the strongest symptoms of wheat allergy. 

Oat flour – This form of flour carries gluten but can work well as a wheat substitute in muffins and quick 

Buckwheat – Though not a form of wheat, yet it works well as a healthy wheat substitute. 

Rye flour – This form of flour also carries gluten but can work well as a wheat substitute. 

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What Can I Eat If I am  Looking For Wheat  Free Bread?

What Can I Eat If I am Looking For Wheat Free Bread?

As a part of our daily diet, bread forms the base ingredient in a series of recipes and delicacies, apart from being a delectable part of meals itself. It is for this reason that when one is faced with an increased prospect of wheat intolerance, the pursuit for suitable wheat free bread options is probably the first step. 
In this section, we will explain a number of alternatives to take, in case you are looking to incorporate wheat-free bread into your diet. Sandwiches, sticks and cakes.  You can choose from the vast range of recipes of sandwiches, stick and cakes made from wheat free bread and other ingredients. Some of the best wheat free bread brands offer a delicious range of pretzel sticks, shortcakes, gluten free beer breads and coffee cakes. In case you are wondering where to buy wheat free bread as a part of your wheat free diet, you can look for options on the web as well. 
If you’ve been advised to switch to wheat-free bread, you can also go in for the likes of wheat-free pizza 
bases, croissants, pies and ready-to-eat meals. 

The Flour Variety 
When trying to look for various options when you want to have wheat free bread, the most helpful thing you can do is to go for a variety of breads made with non-wheat flours. Here, we’ve listed some types of breads made using non-wheat flours. 
 Teff bread 
 Corn bread 
 Rice bread 
 Millet bread 
 Sorghum bread 
 Rye Bread 

You can also go in for the likes of the multi-grain breads, cinnamon-raison bread, cornbread and white sandwich bread for a touch of variety. All varieties are available in wheat free options. Though each of these breads is likely to taste much different from the conventional breads, they can prove to be just as delicious if they are made well. 

Make your own bread 
One of the most economical and practical options is to make your own wheat free bread. If you have no clue on how to make wheat free bread you can go in for the easy-to-use premix bread recipes. There are a wide variety of brands that offer wheat free breads and a wide range of wheat-free premixed bread recipes you can alter to your own taste and create healthier, wheat free options. 

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What Can I Eat If I`m Looking For Gluten Free Bread?

What Can I Eat If I`m Looking For Gluten Free Bread?

Being diagnosed with gluten intolerance can become a major milestone in your life. Basically, it means more than just 
eliminating gluten from your food. Instead, it is all about changing your entire lifestyle, your food preferences and even the timings of food. Since bread forms the mainstay of our diet today, it is very important for sufferers of gluten intolerance to know the options they have if looking for gluten free bread. 

3 top choices you can make You can be rest assured that even if you have been diagnosed with gluten intolerance, you are not doomed to thrive merely on the seemingly tasteless gluten free bread for your whole life. With thousands being diagnosed with this problem, there are now a plethora of choices you can go for if you are gluten intolerant. 
Here, we list you the top 3 choices you can make when looking for gluten free bread. 

1) Get sweet breads 
There are a number of companies who are making gluten free sweet breads without the gluten related ingredients, both in premade form and as packet mixes for you to make. You can take your pick from the likes of carrot, cinnamon raisin, zucchini or banana bread to add variety to your diet. 
Search the Bread Pantry of What Can I Eat for our preferred brands. 

2) Use gluten-free sandwich breads 
Specially made gluten free bread and gluten free sandwich breads are made from ingredients such as 
cornmeal, soy, maize, rice flour, besan, quinoa and potato flour to name a few, which eliminate the risk of 
any potential reactions. Meanwhile, some of the best gluten free bread brands also use nuts and almonds for 
added nutritional value. 
Search the Bread Pantry of What Can I Eat for our preferred brands. 

3) Make your own waffles and pancakes 
For those with a taste for sumptuous breakfast and want tasty alternatives to bread try waffles, pancakes 
and muffins which are all a good option to go for if gluten intolerance is an issue. 

Search the Baking Pantry of What Can I Eat for our preferred brands. 

You can procure your own gluten free bread maker machine and make delicious breads using readymade 
gluten free mixes. Making gluten free bread might not be too complicated if you follow the right instructions 
and use the ingredients in the proper measure. Such gluten-free mixes are widely available in the 
marketplace both retail and online for the benefit of those suffering from gluten intolerance. 

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