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:
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Digestive symptoms: Diarrhea, bloating, constipation, nausea, stomach pain, and gas
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Nutritional deficiencies: Due to poor absorption of nutrients, leading to anemia, osteoporosis, and weight loss
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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:
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Blood tests to check for specific antibodies
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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)
๐ซ Wheat-Based Foods
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Bread, pasta, cereals, crackers, and baked goods
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Wheat flour, whole wheat, wheat bran, and wheat starch
๐ซ Other Gluten-Containing Grains
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Barley (including malt, malt vinegar, malt extract)
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Rye
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Triticale (a hybrid of wheat and rye)
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Some oats (unless labeled gluten-free, due to cross-contamination)
๐ซ Processed Foods That May Contain Hidden Gluten
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Soy sauce, salad dressings, marinades
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Some soups, sauces, and gravies (thickened with flour)
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Flavored chips, fries, or seasonings
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Beer and some alcoholic beverages
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Processed meats (sausages, deli meats)
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Some chocolates, candies, and ice creams
Safe Gluten-Free Foods
✅ Naturally Gluten-Free Grains & Starches
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Rice (white, brown, wild)
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Quinoa
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Corn & cornmeal
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Buckwheat
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Millet
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Sorghum
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Certified gluten-free oats
✅ Protein Sources
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Fresh meat, poultry, fish (unprocessed)
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Eggs
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Legumes (beans, lentils, chickpeas)
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Nuts and seeds
✅ Dairy Products
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Milk, yogurt, cheese (check for additives)
✅ Fruits & Vegetables
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All fresh fruits and vegetables
✅ Gluten-Free Alternatives
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Gluten-free bread, pasta, and cereals (labeled "gluten-free")
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Gluten-free flour (almond, coconut, chickpea, rice flour)
Important Tips for a Gluten-Free Diet
๐น Read Labels Carefully – Gluten can hide in unexpected places like sauces, seasonings, and processed foods. Always check for “gluten-free” certification.
๐น Avoid Cross-Contamination – Use separate utensils, toasters, and cooking areas to prevent gluten exposure.
๐น Dine Out Cautiously – Ask about gluten-free preparation when eating at restaurants.
๐น Supplements & Medications – Some contain gluten; check labels or consult a pharmacist.
๐ฝ Gluten-Free Meal Ideas
๐ฅ 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
๐ฅ 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
๐ฒ 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
๐ช 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)
๐ Recommended Gluten-Free Brands & Products
Here are some trusted brands that make certified gluten-free products:
๐ฅ Bread & Baking
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Udi’s – Gluten-free bread, muffins, bagels
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Canyon Bakehouse – Sandwich bread, burger buns
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King Arthur – Gluten-free flour and baking mixes
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Bob’s Red Mill – Almond, rice, and oat flour
๐ Pasta & Grains
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Barilla Gluten-Free Pasta
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Tinkyada Brown Rice Pasta
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Banza Chickpea Pasta
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Ancient Harvest Quinoa
๐ฅฃ Cereal & Snacks
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Chex Cereal (Rice & Corn)
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Kind Bars
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LรRABAR (most flavors)
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Enjoy Life Cookies & Snacks
๐ฎ Sauces & Condiments
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Tamari (Gluten-Free Soy Sauce) – San-J brand
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Annie’s Naturals – Gluten-free salad dressings
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Sir Kensington’s Ketchup & Mayo
๐ป Beverages
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Gluten-Free Beer – Omission, New Grist
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Hard Ciders – Angry Orchard, Strongbow
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Safe Alcohols – Wine, tequila, rum, and most vodkas
✨ 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:
๐ 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.
๐ Scientific Research & Journals
If you're interested in scientific studies, you can find peer-reviewed articles here:
๐น PubMed – Database of medical research studies
๐น Google Scholar – Search for academic papers on coeliac disease
๐น The American Journal of Gastroenterology – Publishes research on digestive diseases, including coeliac disease
๐ฅ 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
