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Gluten-Free Diet Plan

Ali Walsh gluten-free coach

Your guide to a
gluten-free diet plan

Welcome to Life On a Rice Cake, your ultimate guide to a gluten-free diet plan.


Here, Ali will help you navigate the challenges of living with coeliac disease in the UK, providing expert advice and guidance to make your gluten-free journey easier.

If you're just starting out on a gluten-free diet - perhaps you've been diagnosed with coeliac disease, dermatitis herpetiformis or NCGS - things can feel a little daunting. 

But with the right help, you'll soon be on your way to a healthier, easier life with (dare I say it) an even better life than you had before.

One of the best ways to make this happen is to do an online course.

Take a look at '7 Day Swap'. It's a fantastic way to add variety to your gluten-free diet.


The plan is incredibly easy to follow. You'll be given a shopping list with inexpensive ingredients that are easy to find in your local supermarket.

You'll be taught simple ways to create quick, mouthwatering recipes and there's even a fluffy lemon cake to wow a crowd.

So what are you waiting for? Click the link below!



What is a gluten-free diet plan?

A gluten-free diet plan is a meal plan that excludes the protein gluten, found in grains such as wheat, barley, rye and oats*.

Can a gluten-free diet plan help with weight loss?

A gluten-free diet plan is not specifically designed for weight loss. However, it can lead to weight loss if it helps you make healthier food choices, helps you avoid overeating (e.g. at buffets) and is coupled with increased movement.

Are there any risks associated with a
gluten-free diet plan?

A gluten-free diet plan can lead to certain nutritional deficiencies if not properly balanced, as some gluten-containing foods are rich in nutrients people don't always seek elsewhere. But rest assured if you've worked with an appropriate specialist dietitian, you should easily be able to meet your nutritional needs on a gluten-free diet.

Where can I find
gluten-free recipes?

You can find gluten-free recipes on various online platforms, particularly Instagram. You can buy cookbooks by gluten-free chefs like Becky Excell and Phil Vickery. You'll also find recipes here at Life On a Rice Cake in blog posts like the one below.

Why is a gluten-free diet plan important for people with coeliac disease?

For people with coeliac disease, consuming gluten can damage their small intestine and prevent nutrient absorption, leading to various health problems. A gluten-free diet plan helps manage these symptoms.

Is a gluten-free diet plan safe for everyone?

While a gluten-free diet plan is essential for people with coeliac disease, it's generally safe for everyone as long as you've checked with a healthcare professional you're getting the right nutrition for your needs. Remember: it's always best to consult with a healthcare professional before making significant dietary changes and it's unwise to omit a food group without a medical necessity.

Can I eat out while following a gluten-free diet plan?

Yes! Many restaurants offer gluten-free options. However, it's important to explain your dietary needs to ensure your food is prepared safely, especially to ensure they avoid cross-contamination (cross-contact with gluten). You can communicate your needs easily with a coeliac restaurant card. Click below to get yours.

What foods are included in a gluten-free diet plan?

A gluten-free diet plan includes foods like fruits, vegetables, meat, poultry, fish, beans, legumes, dairy products, and grains like corn, rice, buckwheat and quinoa.

How can I start a gluten-free diet plan?

Starting a gluten-free diet plan involves learning to read food labels, understanding which foods contain gluten, and finding
gluten-free alternatives. You may wish to seek help about the foods you can eat and how to put together a varied weekly meal plan. A good way to begin is to start my 7 Day Swap course. Just click the link below.

What are some tips for following a gluten-free diet plan?

Tips for following a gluten-free diet plan include planning meals ahead, learning to read food labels, and exploring a variety of gluten-free foods.

What's the best way to avoid cross-contamination when eating out?

The best way to avoid cross-contamination on a gluten-free diet is to check whether a restaurant really understands your dietary needs. Are they Coeliac UK accredited? Do they get good reviews from other coeliacs in local Facebook groups? Do they use separate cooking utensils and fryers? Most importantly, do you feel reassured? Read more below.

Ali Walsh gluten-free cereal

Living with coeliac disease - a gluten-free diet plan

My experience of being diagnosed with coeliac disease in the 1990s was incredibly lonely.

I felt I had no-one to turn to for support. There were no other coeliacs in my family and I didn't know anyone on a gluten-free diet.

It was also a time when practically no-one had the internet and very few books about coeliac disease existed. 

It would have been wonderful to have had help and support, which is why I began Life on a Rice Cake.


I don't want anyone to go through the problems I had, one of which was not having proper nutritional guidance.


Despite repeatedly going to the doctor about bowel issues, no-one thought to give me a diet plan to increase my fibre intake. As a result, I ended up having an operation to try and fix the problem. (Plot spoiler: it didn't, so the operation was for nothing.) 

So if you're having problems (or want to avoid them), I highly recommend taking my 'From Bloated To Brilliant' course where you'll get expert advice on diets from a coeliac GP and a specialist coeliac dietitian. Just click the link below to find out more.

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