Living Without Gluten

When people are first diagnosed with coeliac disease, they sometimes feel relieved because at last there is an answer to those bad stomachs and tiredness. However, facing a lifetime of gluten-free living can pose a big challenge.

Gluten-free doesn’t have to mean a more complicated, less exciting approach to food. Today, with such a wide range of gluten-free foods available, you can still enjoy all your favourites without any fuss. Have a look at our foods section and be tempted by Glutafin's mouth-watering range.

We're here when you need help

Remember you’re not alone. There’s plenty of help and support out there. Browse our website for stacks of advice, information and inspiration for successful gluten-free living including videos on gluten-free cooking, frequently asked questions and answers from our dietitian on coeliac disease and an enormous bank of tasty recipes.

Gluten-free on the go!

Although having coeliac disease is a life-changing condition, your life doesn't have to stop. Many people with coeliac disease feel that one of the things they miss out on is spontaneity - the freedom to go away and do things at the drop of a hat. While sometimes this may be the case, there are ways to free up your life to leave room for spontaneity; the key is to plan ahead!

Coeliac UK has just launched a new service for coeliacs - gluten-free-onthego.com It’s a great source of information and advice on eating outside the home, both in the UK and abroad. It lists coeliac-friendly hotels, pubs, restaurants and even take-aways, to help those with coeliac disease get on with everyday life as normally as possible. 

Quick tips for planning ahead

  • Make sure you keep your cupboards stocked with gluten-free supplies, which you can take with you on a weekend away

  • Practise a couple of recipes, so you can cook something quickly when you have to – take a look at our recipe ideas

  • Cook lovely pasta sauces, lasagnes, pies, cakes etc in bulk and stick them in the freezer – clearly labelled with dates and descriptions – so you'll always have your own ready meals to hand

  • Keep a few gluten-free snacks (Glutafin biscuits are ideal) at work, in your car, briefcase, handbag or rucksack, to make sure you have something to snack on at any time of the day.

Dining out

Eating out can be a bit of a minefield for people with coeliac disease but it can be done. Here are some useful tips:

  • Go through menus carefully and get as much information as you can about the dishes

  • Explain your situation to waiting staff and ask them if they can check the ingredients of dishes with the chef

  • If there is nothing suitable on the menu, ask if the chef would be happy to prepare something gluten-free

  • If the staff don’t seem particularly obliging or sympathetic – leave! There are bound to be places that will be more accommodating

  • If you do find a restaurant with obliging staff and good food, make your appreciation known by thanking them – it'll encourage them to keep up the good work.

Eating abroad

Holidays are another potential hazard for those with coeliac disease. Here are some helpful hints for a healthy and happy holiday.

On the plane:

  • If your holiday involves a flight, try to pre-arrange a gluten-free meal. Then on the day of departure ask the check-in staff to make sure that the gluten-free meal has been organised

  • If you can't order a gluten-free meal, eat before you head to the airport – or take some homemade food to eat in the departure lounge such as a sandwich made with gluten-free fresh bread, gluten-free savoury crackers or shortbread biscuits

  • You should also take your own gluten-free snacks to munch during the flight although you may need to dispose of any uneaten food before you get to your destination, depending on the country's customs' regulations

  • Don't be tempted by regular plane meals. Even if they don't seem to include any foods containing gluten, you can’t guarantee they weren't prepared in a gluten-free environment

Hotel vs self-catering:

  • Self-catering holidays are the best bet for ensuring a gluten-free break – take a good supply of dried gluten-free food like pasta, bread, biscuits, crackers and stock cubes just in case you can't find supplies abroad.

  • Take a small cool box/bag with you, so you can carry food you've prepared

  • If you're planning to stay at a hotel, ask your travel agent to find you one that can cater for gluten-free diets – especially if you're thinking of going all-inclusive (visit gluten-free-onthego.com for coeliac-friendly hotels that have been recommended by visitors who have an understanding of gluten intolerance)

  • Ask if your hotel is happy to refresh gluten-free bread but if toasting, see if you can get it done under a grill as the hotel's toasters may be filled with crumbs from regular bread

  • Do some research on the typical types of foods available in the country you're going to, so you're more prepared when you eat out

  • Use the Internet to find more advice on travelling abroad for people with coeliac disease.

If you have any further questions about coeliac disease why not ask our dietitian, Melissa Wilson?

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