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Gluten-Free Guide

Ali Walsh gluten-free coach

Your ultimate
gluten-free guide

Everything you've ever needed to know about gluten (and more). 

Welcome to my ultimate gluten free guide! 


At Life On a Rice Cake, I understand the challenges of living with conditions like coeliac disease in the UK. That's why I've compiled this comprehensive guide to help you navigate your gluten free journey.

But you may feel you'd like further support. So just click the link below for your own personalised support session with me. You'll wish you'd done it sooner!



What is a gluten-free diet?

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley and rye. You will also need to avoid oats if they aren't specifically labelled as gluten-free.

Why is a gluten-free diet important for coeliacs?

For people with coeliac disease, eating gluten triggers an immune response in the small intestine. Over time, this reaction damages the small intestine's lining and prevents absorption of some nutrients.

What foods can I eat on a gluten-free diet?

You can eat a variety of foods on a gluten-free diet, including fruits, vegetables, meat, poultry, fish, eggs, dairy products, and gluten-free grains like rice, buckwheat and quinoa.

What foods should I avoid on a gluten-free diet?

You should avoid any food that contains wheat, barley, rye, and any derivatives of these grains. This includes breads, beers, cakes, pies, pastas, cereals, sauces and gravies, among others.

Are there any risks to a gluten-free diet?

If not properly balanced, a
gluten-free diet can lack essential nutrients. It's important to replace gluten-containing foods with nutrient-rich, gluten-free alternatives. You can start by seeing a specialist dietitian.

Can I eat out on a gluten-free diet?

Yes, many restaurants now offer gluten-free options. However, cross-contamination is always a risk, so it's important to communicate your needs to the restaurant staff. Read some top tips by clicking the link below.

Is a gluten-free diet beneficial for weight loss?

A gluten-free diet is not a weight loss diet and is not intended to help you lose weight. It is designed to help people manage medical conditions like coeliac disease or dermatitis herpetiformis. But if you're struggling to lose weight and you're gluten-free, read the blog post below to find out why.

Can I drink alcohol on a gluten-free diet?

Many alcoholic beverages are gluten free. These include wine, spirits (including whisky), cider, pure fruit juice and many types of soda. However, beers, ales, lagers, malt beverages and malt vinegars that are made from gluten-containing grains are not distilled and therefore are not gluten-free. You may also need to avoid certain types of soda because barley is an ingredient.

How can I start a gluten-free diet?

Starting a gluten-free diet requires a complete overhaul of your eating habits. You'll need to read food labels carefully, learn which foods contain gluten and which do not, and possibly change your cooking methods.

What are the symptoms of coeliac disease?

Symptoms of coeliac disease can vary greatly but can include abdominal pain, bloating, diarrhoea, constipation, vomiting, weight loss, and fatigue.

Your questions answered

Living gluten-free

Your comprehensive guide

There's so much to learn about the gluten-free diet, you may be wondering where to start.

After reading the FAQs, this should help you identify which areas you don't need to worry about and which ones you need help with.

Would you like some support?

You'll be pleased to know I have years of experience as a gluten-free expert. I offer a range of online courses to target your problem areas. Just click the link below to find your ideal program.

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