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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 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 on a Sugar Free Diet?

What Can I Eat on a Sugar Free Diet?

Reducing your consumption of sugar is not only beneficial for trimming your waistline; it will also reduce your risk of heart disease, hyperactivity, arthritis, fatigue, anxiety, and depression. Sugar is found in obvious foods and beverages like cake and soda. It is also hidden in a number of surprising food items, such as ketchup, soup mixes, canned meat and tomato sauce. Learning how to read ingredient labels in order to find hidden sugars will help you to follow a sugar-free, healthier diet plan. 
Sugar by Other Names 
Read food labels whenever possible. In addition to looking out for sugar in ingredient lists, be aware that sugar may be listed as corn syrup, fructose, lactose, maltose, malt, glucose, mannitol, maltose, sorghum, turbinado, crystalline fructose, high fructose corn syrup (HFCS), sucrose, or maple syrup. There are many forms of sugar, some healthier than others. For example, agave syrup is a natural sweetener that has a low glycemic impact. If you are currently ?addicted? to sugar, making the switch to less processed sugars such as agave may be an important and effective first step in following a sugar-free diet. 
Avoid Artificial Sweeteners 
It may be tempting to replace sugar with artificial sweeteners such as aspartame (also known by its brand names Equal, NutraSweet, Equal-Measure, and Spoonful). However, aspartame is one of the most dangerous food additives, and can lead to cancer, depression, headaches and insomnia. 
Prepare Your Own Meals 
The best way to avoid sugar in your diet as much as possible is to prepare your own food. This way, you can be certain that no sugar is added to your meals. When dining out, don?t hesitate to call ahead of time to ask what options are available that are free of sugar. As more people are requesting sugar-free meals, restaurant managers and chefs are learning to create healthier, delicious options. 
Avoid Processed Foods 
Grocery stores are chock full of processed foods. Whenever possible, avoid the middle sections of grocery stores and, instead, shop around the perimetre of grocery stores where you will find a wide selection of unprocessed, whole foods including fruits and vegetables. Many grocery stores now have bulk sections where you will find ingredients such as rice, pasta, flour, nuts, seeds, and other essentials that do not include additives. Bulk bins usually contain an ingredient list where you can check for sugar and sugar additives that go by other names. 
Soon enough, your body and taste palate will adjust to your sugar-free diet. It will then be easier than ever to maintain a diet that offers many health benefits. 

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What Can I Eat if I Am Following a Low Fat Diet?

What Can I Eat if I Am Following a Low Fat Diet?

Fat serves as an essential macronutrient in your body that assists in the absorption of vitamins. It also plays an important role in blood clotting, brain development, and managing inflammation. However, the majority of people following a Western Diet are consuming too much fat causing such problems as obesity, high cholesterol, and cardiovascular disorders.

The first step you should take in lowering fat in your diet is to avoid saturated and trans fats as much as possible. These fats are found in butter, shortening, partially hydrogenated oils, margarine, and fat from meat. Instead, the fats in your diet should consist of unsaturated fats such as the fat found in nuts, avocados, and oils from vegetable sources.

The majority of your diet should be focused on low-fat foods, including fruits, vegetables, legumes, beans, and whole grains. Lean protein sources include tofu, tempeh (fermented soybean product), and beans. Free-range, low-fat beef, turkey, pork, or chicken are also good options as long as they are consumed in moderation. Low-fat dairy products are an option, although there are plenty of non-dairy, healthier options available such as organic, sugar-free almond milk, soy milk, or rice milk.

Processed foods are one of the leading culprits of high-fat dietary habits. In general, processed foods are unhealthy and should be avoided if you want to maintain optimum health. Processed foods include lunch meats, frozen fish sticks, frozen dinners, breads made with white flour, canned foods, packaged cookies, boxed meal mixes, and sugary breakfast cereals. Most conventional grocery store aisles are chock full of processed food items, but you may find alternatives with a little perseverance. Health food stores offer alternatives, including canned foods and frozen meals that are made with whole food ingredients and that are not loaded with saturated fat and other additives.

When cooking, use methods such as broiling, steaming, boiling, grilling and roasting as opposed to frying. These cooking alternatives do not require much, if any, oil or butter. Following other dietary habits such ordering your coffee without milk or with fat-free milk or soy milk will reduce the amount of fat in your diet.

Be aware that soups and salads aren't always low in fat. Choose clear broth soups instead of creamy soups. Choose non-creamy salad dressings or, better yet, make your own homemade salad dressing using ingredients such as balsamic vinegar, a small amount of olive oil, Bragg's liquid aminos (for a salty flavour), and herbs. With a little creativity, you will find that your new and healthier way of eating does not have to diminish your enjoyment of food.


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What Can I Eat If I Have Gluten Intolerance?

What Can I Eat If I Have Gluten Intolerance?

What is Gluten Intolerance? 

Gluten intolerance is a malabsorption syndrome that occurs from sensitivity to gluten, a mixture of two 
proteins, gliadin and glutenin, found in food groups like wheat. More specifically, it is found in the form of 
secalin in rye, hordein in barley and avenin in oats. 

For the purpose of study, gluten intolerance is generally divided into three different categories, including: 
 Coeliac disease 
 Non-coeliac gluten sensitivity 
 Wheat allergy symptoms 

Diet and Gluten Intolerance 

Before we go any further, it is important to know why gluten intolerance needs immediate medical attention, especially from the point of view of dietary habits. There are two main explanations for this: It can lead to malfunctioning of the villi, which are small hair-like projections in the small intestine responsible for absorbing fats, proteins, vitamins and minerals for your diet.  The point at which most of the damage occurs in the small intestine is the one where vitamin B12 is absorbed. Vitamin B12 is responsible for some of the most important cellular functions in your body. 

What to Have 
You can include some types of foods from various food groups such as fruits, vegetables, cereals, proteins, and fibre and dairy products into your gluten-free dietary regimen.  Largely considered the safer food groups for individuals with gluten intolerance, you can consume the following as a part of your meals and snacks: 
 Fish 
 Eggs 
 Lean meats 
 Brown rice 
 Flour (made form arrowroot, rice, cornstarch, coconut) 
 Vegetables and salads (plain) 
 Potatoes (white/yams/sweet) 
 Rice noodles and rice glass noodles 
 Soba noodles (only from buckwheat) 
 Fruits 
 Raw dairy 
 Beans 
 Nut butters (check labels) 
 Breads and baked goods, from other flours (rice, arrowroot, tapioca, potato) 
 Red lentils and black eyed peas 
 Olives 
 Tapioca 
 Potatoes 
 Nuts 
 Seeds 
 Quinoa 
 Flax 
 Buckwheat 

Foods to Avoid 
There are certain food sources and food groups that should be strictly avoided if you have gluten intolerance. 

The most important amongst these include:

 Rye 
 Bulgar 
 Pasta 
 Cereals 
 Oats (if contaminated) 
 Green lentils 
 Nicotine 
 MSG 
 Semolina 
 Vegetable starch 
 Couscous Triticale 
 Durum flour 

Our tip: Since gluten could come disguised in a multitude of forms, these lists might not be all exhaustive. 
Get into the habit of reading food labels. Watch out for terms like graham flour, semolina, farina, hydrolyzed 
vegetable protein, flour or cereal products, vegetable proteins, flavourings, emulsifiers and stabilizers. These 
might indicate the presence of gluten in the particular food product as they are generally sourced from 
gluten containing grains. 


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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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