Understanding coeliac disease

Whether you call it celiac disease or coeliac disease it is the same thing.

Here’s a rundown on everything you need to know about coeliac disease, from its symptoms to the necessity of a gluten free diet.

Coeliac disease is an autoimmune condition where the body's immune system mistakenly attacks its own tissues when gluten is eaten. 

Gluten is a protein found in wheat, barley, and rye. 

This immune response damages the lining of the small intestine, leading to poor nutrient absorption and various digestive and non-digestive symptoms.

Symptoms of Coeliac Disease

Symptoms can vary from person to person but commonly include:

• Digestive symptoms: Diarrhea, bloating, constipation, nausea, stomach pain, and gas

• Nutritional deficiencies: Due to poor absorption of nutrients, leading to anemia, osteoporosis, and weight loss

• Other symptoms: Fatigue, skin rash (dermatitis herpetiformis), headaches, joint pain, infertility, and neurological issues like numbness or tingling in hands and feet

Causes & Triggers

The exact cause is not fully understood, but it is linked to genetic and environmental factors. It is more common in people with a family history of the condition and those with other autoimmune disorders like type 1 diabetes or thyroid disease.

Diagnosis & Treatment

Diagnosis involves:

• Blood tests to check for specific antibodies

• Endoscopy with a biopsy to assess damage in the small intestine

The only treatment for coeliac disease is a strict, lifelong gluten-free diet. Even small amounts of gluten can trigger symptoms and cause long-term damage.

Foods to Avoid (Contain Gluten)

🚫 Wheat-Based Foods

• Bread, pasta, cereals, crackers, and baked goods

• Wheat flour, whole wheat, wheat bran, and wheat starch

🚫 Other Gluten-Containing Grains

• Barley (including malt, malt vinegar, malt extract)

• Rye

• Triticale (a hybrid of wheat and rye)

• Some oats (unless labeled gluten-free, due to cross-contamination)

🚫 Processed Foods That May Contain Hidden Gluten

• Soy sauce, salad dressings, marinades

• Some soups, sauces, and gravies (thickened with flour)

• Flavored chips, fries, or seasonings

• Beer and some alcoholic beverages

• Processed meats (sausages, deli meats)

• Some chocolates, candies, and ice creams

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Safe Gluten-Free Foods

✅ Naturally Gluten-Free Grains & Starches

• Rice (white, brown, wild)

• Quinoa

• Corn & cornmeal

• Buckwheat

• Millet

• Sorghum

• Certified gluten-free oats

✅ Protein Sources

• Fresh meat, poultry, fish (unprocessed)

• Eggs

• Legumes (beans, lentils, chickpeas)

• Nuts and seeds

✅ Dairy Products

• Milk, yogurt, cheese (check for additives)

✅ Fruits & Vegetables

• All fresh fruits and vegetables

✅ Gluten-Free Alternatives

• Gluten-free bread, pasta, and cereals (labeled "gluten-free")

• Gluten-free flour (almond, coconut, chickpea, rice flour)

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Important Tips for a Gluten-Free Diet

🔹 Read Labels Carefully – Gluten can hide in unexpected places like sauces, seasonings, and processed foods. Always check for “gluten-free” certification.
🔹 Avoid Cross-Contamination – Use separate utensils, toasters, and cooking areas to prevent gluten exposure.
🔹 Dine Out Cautiously – Ask about gluten-free preparation when eating at restaurants.
🔹 Supplements & Medications – Some contain gluten; check labels or consult a pharmacist.

🍽 Gluten-Free Meal Ideas

🥞 Breakfast

✅ Gluten-Free Oatmeal – Certified gluten-free oats with almond milk, banana, and honey
✅ Egg & Avocado Toast – Scrambled eggs on gluten-free bread with avocado and tomato
✅ Smoothie Bowl – Blended banana, berries, and yogurt topped with nuts and seeds
✅ Chia Pudding – Chia seeds soaked in coconut milk with maple syrup and berries
✅ Gluten-Free Pancakes – Made with almond or rice flour

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🥗 Lunch

✅ Grilled Chicken Salad – Mixed greens, grilled chicken, avocado, nuts, and a gluten-free dressing
✅ Quinoa & Veggie Bowl – Quinoa, roasted sweet potatoes, black beans, and a lemon dressing
✅ Rice Paper Wraps – Stuffed with shrimp, veggies, and a gluten-free peanut sauce
✅ Gluten-Free Sandwich – Turkey, cheese, and spinach on gluten-free bread
✅ Stuffed Peppers – Bell peppers filled with ground turkey, rice, and spices

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🍲 Dinner

✅ Grilled Salmon & Roasted Veggies – With olive oil and herbs
✅ Gluten-Free Pasta – Made from brown rice or chickpeas, with marinara sauce and veggies
✅ Taco Bowls – Corn tortillas or a bowl with ground beef, salsa, and avocado
✅ Stir-Fry – Chicken or tofu with veggies over rice (use gluten-free soy sauce)
✅ Shepherd’s Pie – Mashed potatoes over seasoned beef and veggies

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🍪 Snacks & Desserts

✅ Rice Cakes with Peanut Butter & Banana
✅ Hummus with Carrot & Cucumber Sticks
✅ Popcorn with Olive Oil & Sea Salt
✅ Yogurt with Gluten-Free Granola
✅ Dark Chocolate & Almonds
✅ Gluten-Free Brownies (made with almond flour)

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🛒 Recommended Gluten-Free Brands & Products

Here are some trusted brands that make certified gluten-free products:

🥖 Bread & Baking

• Udi’s – Gluten-free bread, muffins, bagels

• Canyon Bakehouse – Sandwich bread, burger buns

• King Arthur – Gluten-free flour and baking mixes

• Bob’s Red Mill – Almond, rice, and oat flour

🍝 Pasta & Grains

• Barilla Gluten-Free Pasta

• Tinkyada Brown Rice Pasta

• Banza Chickpea Pasta

• Ancient Harvest Quinoa

🥣 Cereal & Snacks

• Chex Cereal (Rice & Corn)

• Kind Bars

• LÄRABAR (most flavors)

• Enjoy Life Cookies & Snacks

🌮 Sauces & Condiments

• Tamari (Gluten-Free Soy Sauce) – San-J brand

• Annie’s Naturals – Gluten-free salad dressings

• Sir Kensington’s Ketchup & Mayo

🍻 Beverages

• Gluten-Free Beer – Omission, New Grist

• Hard Ciders – Angry Orchard, Strongbow

• Safe Alcohols – Wine, tequila, rum, and most vodkas

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✨ Final Tips

✔ Meal Prep – Plan ahead to avoid gluten exposure
✔ Grocery Shop Smart – Look for "Certified Gluten-Free" labels
✔ Experiment – Try different gluten-free flours and grains to find your favorites.

More reliable sources of information about coeliac disease: with evidence based and up to date resources:

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🌍 International Organizations & Medical Sources

1️⃣ Coeliac UK – A leading charity in the UK providing research, support, and dietary guidance.

2️⃣ Celiac Disease Foundation (USA) – Offers education, gluten-free diet advice, and the latest research updates.

3️⃣ Beyond Celiac – Focuses on accelerating research for a cure and provides practical gluten-free living tips.

4️⃣ The Mayo Clinic – A trusted medical source with a clear explanation of symptoms, diagnosis, and treatment.

5️⃣ National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) – A branch of the U.S. government offering research-based information.

6️⃣ The Celiac Disease Center at Columbia University – Provides research findings and medical guidance from experts in the field.

7️⃣ World Gastroenterology Organisation (WGO) – Offers global guidelines on coeliac disease diagnosis and management.

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📚 Scientific Research & Journals

If you're interested in scientific studies, you can find peer-reviewed articles here:
🔹 PubMed – Database of medical research studies
🔹 Google Scholar – Search for academic papers on coeliac disease
🔹 The American Journal of Gastroenterology – Publishes research on digestive diseases, including coeliac disease

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🏥 Patient Support & Online Communities

If you're looking for practical tips, recipes, and community support, check out:
✔ r/Celiac – A Reddit community for coeliac discussions
✔ Facebook Groups – Search for "Coeliac Disease Support" groups
✔ Gluten-Free Watchdog – Monitors gluten levels in products