What is a gluten-free diet?
People with gluten intolerance may suffer from an inflammatory response in their body when they eat gluten proteins.
Foods that contain gluten include those made with wheat, rye or barley, which may appear as wholegrains or be used as thickening agents in processed foods. Other grains, such as couscous, bulgur, spelt and matzo are also unsuitable for people with a gluten intolerance.
Fortunately, there are lots of healthy alternatives and gluten-free foods readily available for those moments when you want to pick up something quick and easy to eat.
Which five gluten-free foods can I grab when I’m hungry?
Look for organic soups in the ready meal section of your local shop or supermarket. Brands such as Amy’s provide a range of gluten-, lactose-, dairy-free soups that are made with all-natural ingredients. Two minutes in the microwave and a healthy lunch is sorted!
Jamie Oliver’s range of ready-to-eat pouches is another good option for a speedy snack or a grab-n-go lunch. His curried chickpeas and ‘Lovely Lentils’ are among our favourite gluten-free options.
Cutting out bread is often the most challenging part of adopting a gluten-free diet, so this is where rice cakes and oatcakes can be a real godsend. By topping them with hummus and rocket, avocado and tomato or even smoked mackerel pâté, you can make a delicious and easy alternative to toast or sandwiches.
Buckwheat is part of the rhubarb family and is a high-protein alternative to grains containing gluten. You can buy buckwheat in bags and boil it to make tasty salads or look out for buckwheat pancake mix and rustle up some gluten-free treats.
Last but not least are nutritional snack bars, many of which are gluten-free and can be stashed in your briefcase or handbag for when hunger strikes. Keep an eye on the label to make sure the one you choose is gluten-free – those made with a blend of seeds and nuts are usually a good bet.
How can I find out if I’m gluten intolerant?
If you think you might be gluten intolerant but you’re not sure, you must visit your GP to rule out coeliac disease. This is important as coeliac disease is a serious condition.
Want to read more? You may also be interested in:
Gluten intolerance – Your guide to understanding what a gluten intolerance is, how you can spot the signs and symptoms and how you can recognise gluten-free foods.
Best gluten-free office snacks – a rundown on the best gluten-free snacks for the office.
10 surprising foods that give you bloating and gas – Do you suffer from bloating? Find out which foods are difficult for the body to digest.
† yorktest define food intolerance as a food-specific IgG reaction
yorktest recommend that you discuss any medical concerns you have with a GP before undertaking a yorktest programme