When one is diagnosed with coeliac disease, one may feel clueless as regards what to eat in future. Candie Borg Cardona shares some advice while warning that gluten-free does not necessarily mean healthy.

A person who is diagnosed with coeliac disease is instructed to follow a strict gluten-free diet for life. That can be a tough prospect to fathom, considering the permanence of it all and the complexity of the diet.

Together with coeliac disease, gluten sensitivity and wheat allergy make up the spectrum of gluten-related disorders. People who suffer from these conditions (and others) follow a gluten-free diet with varying degrees of strictness, depending on their medical condition.

However, no matter what the reason is for following a gluten-free diet, getting started might seem confusing and complicated at first. Many people feel that although they finally have an answer as to why they were feeling so ill, they are also clueless about where to begin with their new gluten-free lifestyle and feel overwhelmed by the changes they need to make.

The reality is that this is a complete lifestyle alteration that not only affects the person who has to follow the diet but all members of the household. This diet requires dedication and planning. Gluten-free food must also be kept free from cross-contamination, meaning that it cannot come into contact with gluten of any form. Food must be stored in a dedicated space, and all utensils and cutlery must be properly cleaned or else one should have different utensils and cutlery for the gluten-free person. It is imperative that when somebody is preparing food, they are knowledgeable about the risks of contamination and take steps to minimise these. This applies to both home and commercial kitchens. Dining out and travelling can pose challenges that can be overcome with pre-planning and asking a lot of questions.

Gluten is a protein composite found in wheat, barley, rye and their derivatives. This includes spelt, kamut, triticale, bulgur and seitan. It does not have a high nutritional value, as it is low in lysine – an essential amino acid.

Gluten is what gives elasticity and structure to dough, bread and pasta. It is found in obvious foods like breads, pasta, pizza, cakes and many sweets and savoury foods, but is also used in abundance in food processing. You might be surprised that gluten is found in so many foods, beverages and even medicines.

Gluten-free products tend to be packed with sugars and fats, and are often low in fibre and other important vitamins and minerals. Reading labels is essential

Thanks to the ever-increasing popularity of the gluten free-diet, there is an abundance of gluten-free substitute products on the market. Major supermarkets and health shops stock everything from flours to pre-packaged gluten-free meals. There is literally a gluten-free version of almost everything, and the texture and taste have improved dramatically over the past few years.

However, one must remember that there are many naturally gluten free-foods to choose from. These include vegetables and fruit, lean meat, fish, eggs, milk, natural yoghurt, cheese and oils. Seeds, lentils and nuts are naturally gluten-free but are at high risk of gluten contamination during processing and packaging. One can find a wide range of certified gluten-free flours including rice, corn, millet, sorghum, teff, amaranth, buckwheat, quinoa, tapioca, grape seed, soy, chestnut, tigernut and others.

Seeds, lentils and nuts are naturally gluten-free but are at high risk of gluten contamination during processing and packaging.

Every flour has different nutritional properties and lends texture and flavour to gluten-free baked goods. Although oats do not contain gluten, they are often contaminated, but gluten-free oats are available. Processed, flavoured or marinated items often contain gluten, but gluten-free substitutes do exist.

Contrary to popular belief, gluten-free does not necessarily mean healthy. It might be tempting to try out every product you find, but your health will not benefit from it in the long run. Include as many natural gluten-free foods as you can and when choosing products, opt for wholegrain varieties, with lower sugar and fat contents.

Gluten-free products tend to be packed with sugars and fats, and are often low in fibre and other important vitamins and minerals. By learning how to read labels, you will see that there is a huge difference between one product and another.

With EU legislation 1169/2011, all major allergens must be highlighted in the ingredients lists. Look out for the words wheat, barley, rye and oats. If a product contains any of these grains as a deliberate ingredient, it must be listed. It is possible to eat delicious and exciting gluten-free food, and you can have fun creating new dishes. As somebody once told me, practice makes perfect. In time, you will realise that health is your priority and you will not want to feel ill again by consuming gluten.

With a little knowledge and flexibility, this new way of life will soon become your norm, and you will feel healthier for it. It might take days, weeks or months to feel better but you will and it is so worth it.

• Candie Borg Cardona is a physiotherapist who suffers from coeliac disease. She runs the website www.beatthegrain.com.