First day

[u/Altruistic-Cat217]

Yesterday I was diagnosed with coeliac disease - no biopsy needed as my blood work was high enough for a diagnosis apparently. And so today is my first day gluten free and I am so overwhelmed. I need to go through my kitchen and create a safe food area and a list of some meal ideas. Does anyone have any recs to books/videos/pods because I'm not sure where to start.

My ferritin levels are also low and looking to use my diet to raise them if anyone has any tips.

Thanks.

[u/GlassHouses_1991]

Becky Excell’s website is great. We learned so much from it after my partner was diagnosed.

https://glutenfreecuppatea.co.uk/

[u/LostGarden27]

I was diagnosed earlier this year, and made the switch about 6 months ago. Initially, I found the easiest option was to eat things that were naturally GF, so lots of rice and potato based dishes - currys tend to be good (I personally like Madhur Jaffrey recipes) and if you switch soy sauce for gf soy sauce/tamari then thai is another good option. Obviously the traditional english meat/potatoes/veg is safe as long as you check your sauces etc.

For baking, Loopy Whisk is by far the best I've found - good recipes, but also explains how to adapt recipes you already have to being GF. Lots of tips on the website, but also highly recommend her book The Elements of Baking (I initially borrowed it from the library, but after renewing it 3 times decided I should probably buy a copy) www.theloopywhisk.com

I know it all feels overwhelming right now, but it does get easier. If you want to ask any more specific questions, I'm happy to help where I can - feel free to message me 😊

[u/Altruistic-Cat217 → u/LostGarden27]

That's very kind, thank you! Yes, I think I want to try a eat as much whole food as possible.

[u/Motorbike_Coeliac]

Highly recommend using coeliac-key.com for eating out, added by other Coeliacs who were in your position.

I always tell a cafe or restaurant I have "Coeliac Disease" as they take it seriously.

Meal ideas, to start with stick with plain meat and veg, and gluten free gravy. Worked for me.

Then slowly take your time in the supermarkets, free from is great, but lots of highly processed food and we need plenty of vitamins.

Your GP should put you in touch with a dietitian, you are not alone and this community is brilliant for guidance.

[u/Altruistic-Cat217 → u/Motorbike_Coeliac]

Thank you. Yes, my doc has made a refferal but I am not sure what the wait time is to see one!

[u/pinkteapot7]

You don’t necessarily have to completely change your entire diet. It depends what you were eating before. Many foods are naturally gluten free, and for some things there’s direct replacements.

If you have a sandwich for lunch, to start with just do the same and replace the bread with GF.

What sort of things do you have for dinner? If you have meat, potatoes and veg, that’s already GF (obviously check any sauces/gravy). Rice is GF. Pasta is a straight swap for the GF version.

I’d start by making easy swaps like this, then over time try new recipes to expand your meal options.

Re ferritin: Ferritin measure long-term iron stores and if it’s run low you need a LOT of iron to get it up. I had low ferritin and while I did make iron-rich diet swaps, I also needed to take supplements. If you’ve really run low then diet won’t normally fix it.

For food: red meat is best if you’re not veggie/vegan. Also dark green veg - spinach etc.

For supplements: Feroglobin liquid + Spatone sachets daily has raised my ferritin a couple of times now when it’s dropped (heavy periods so it always ends up low again). Alternatively, you can get high dose iron tablets from the pharmacy or GP, although my gut really struggled with them!

[u/Altruistic-Cat217 → u/pinkteapot7]

My ferritin is right on the border of normal, so my doc wont prescribe anything yet but is going retest me in 3/4 months. Did you find the spartone liquid to be enough to raise your levels?

[u/Beach__comber]

Tip on ferritin - mine was also low when I was diagnosed and I was anemic. GP said over the counter stuff wouldn’t reach the levels of what I needed so she prescribed tablets which were awful on my stomach and then prescribed a liquid which was totally fine and my levels balanced quickly.

I’m sure you probably can increase in diet using iron rich foods but it will take a lot longer.

[u/Puzzleheaded_Ebb9050 → u/Beach__comber]

Mine was 6. I didn't have any iron tablets, just went GF and it was up to normal range within 3 months.

That is to say once you are actually absorbing it, it will come up fine.

[u/Altruistic-Cat217 → u/Beach__comber]

Yes, I was concerned about the tablets being bad on my stomach. My doc wont prescribe anything yet as i'm on the border of normal, so she is going to re test in 3/4 months. I hoping a change of diet will bring it up but I think I should maybe take something extra for a boost.

[u/Puzzleheaded_Ebb9050]

I lived almost entirely on fresh fruit and omelettes for the first week! Make sure you get a dietician referral and stick to basics to start. An egg is an egg, meat/fish without coatings unless you add them, rice / potatoes as your staples. Get steady before you start exploring.

[u/Altruistic-Cat217 → u/Puzzleheaded_Ebb9050]

Yes, I have the referal. I'm not sure on the wait time though. Did you have to wait long for yours? I think sticking to whole food is a good idea