It’s easier than ever these days to enjoy a balanced, healthy diet, and that can include eating gluten free foods.
Around one in 100 people in the UK have coeliac disease, a condition in which the immune system attacks their own tissues when they eat gluten, but at least at least 10% of UK consumers also choose to limit or completely eliminate gluten from their diet.
But what is gluten, can most people enjoy a gluten free diet, and should they take vitamin supplements to make up for any missing nutrients? This blog will answer all those questions and more.
What foods are completely gluten-free?
Gluten is a group of proteins that help foods keep their elasticity and moisture, and helps bread to rise.
Wheat, rye, barley, graham, bulgur, farro, farina, durum, kamut, bromated flour and spelt are all gluten containing grains. Some foods can be made with ingredients that contain gluten, so it’s always wise to check food labels carefully if you or the person you’re shopping for has coeliac disease or irritable bowel syndrome.
All that said, there is a wide range of foods, including ours, that are naturally gluten free, offering a broad and beneficial diet, something that can be important for old people.
They include:
● fruit
● vegetables
● meat and poultry
● fish and seafood
● dairy
● beans, legumes and nuts
There are also lots of gluten free grains:
● quinoa
● brown rice
● wild rice
● buckwheat
● sorghum
● tapioca
● millet
● amaranth
● teff
● arrowroot
● gluten-free oats
Common meals
A gluten free diet can be every bit as satisfying and packed with nutrients, vitamins and minerals as any other balanced food regime.
You should aim to have plenty of green leafy vegetables, as well as fruit, nuts, lean red meat and oily fish. You can also indulge in delicious dairy products such as cheese and eggs, but keep an eye on yoghurts or processed sauces.
Watch out for cross contamination from some processed or breaded foods, which could contain wheat based ingredients.
Our grilled chicken is a definite favourite with consumers as part of a daily diet, as is our tasty basil pesto pasta - followed by a delicious serving of sacher torte!
Snacks
A gluten free diet doesn’t mean your food world suddenly becomes a dull place to be. Dried fruit, nuts and seeds are delicious and healthy snacks to nibble on between meals - and can boost your vitamin intake to boot.
You can also indulge in an ice cream when it’s hot, just make sure to check the label, as it can have additives containing gluten.
For the chocoholics among us, as a rule the sweet treat doesn’t contain gluten but some added ingredients can, so check those labels!
What are the top 10 gluten-free foods?
Legumes
Beans, beans and more beans are brilliant for people who can’t or don’t want to consume gluten.
Nuts and seeds
Keep them in their natural form for the best taste and health impact
Fresh red meat
That includes beef, lamb and bison - if you can hunt some down!
Fresh poultry
Think chicken and turkey, but watch out for processed, breaded foods
Fresh seafood
Oily fish, fish, and shellfish, such as scallops
Unflavoured soy foods
Think tofu, tempeh or edamame - yummy!
Fresh or frozen fruits
Bananas, apples, cherries and citrus fruit are all perfect, as is fruit juice, but be careful of pre-made smoothies and processed fruits.
Fresh or frozen vegetables
Yes you can have potatoes! Most vegetables, including cauliflower, broccoli, spinach, peppers and mushrooms are also all on the menu.
Dairy products
You don’t have to give up butter or ghee to go naturally gluten free - that does for cheese and cream too - but avoid malt beverages.
Drinks
Going gluten free means you can still enjoy a lovely cuppa and a coffee, while sports drinks, soda or energy drinks aren’t forbidden either - but as always, make sure you check the label.
How can supplements contribute to health and wellbeing?
Switching to a gluten free diet can be hugely beneficial for some people, but others, particularly the elderly, may need supplements to ensure they are getting enough vitamins and minerals.
A dietary supplement can be added to your diet to cut the risk of health problems including osteoporosis or arthritis.
What are examples of food supplements?
Food supplements can come in the form of pills, powders, extracts or liquids, and usually contain one or more vitamins, as well as fibre, amino acids or herbs.
It’s always a wise idea to talk to your doctor before starting a course of supplements, as all ‘natural’ claims aren’t necessarily equal and, for older people or anyone recovering from illness or surgery, they could interfere with any prescribed medications.
What are three healthy supplements that one should take every day?
That can depend on who you talk to. Some experts insist men should take magnesium, vitamin D, and omega 3 fatty acids, while the daily list of supplements people ‘should’ be taking varies from as few as three and goes up to nine.
Our top three are as follows:
a good multivitamin
As always, consult with your doctor, but we recommend one that contains vitamin A, vitamin C, vitamin E, magnesium and calcium, as well as vitamin B1, vitamin B2, vitamin B6 and vitamin B12. That combination will boost your immune system and energy levels.
fish oil
As well as being a great source of omega 3 fatty acids (which are great for lowering inflammation), fish oil can cut blood pressure and clotting, reducing the risk of a fatal heart attack. It can also bolster your immune system and even have a positive effect on depression and mood.
magnesium
This mighty mineral is important for nerve transmission, muscle contractions, energy production, bone and cell production and lots of other functions, and yet around 80% of adults lack enough magnesium.
A daily dose can cut the risk of asthma, migraine headaches, muscle cramping, osteoporosis (especially in older people) and heart disease.
What supplements are best for overall health?
As well as the three supplements listed above, there are others that are great for general health, especially for older people.
Vitamin D3
It’s a fact of life that we don’t always get as much sunshine as we’d like, and even those of us with really active lifestyles can lack vitamin D.
A vitamin D supplement not only helps absorb calcium (always good for bones and teeth) and phosphorus into our bloodstream, it can also boost your ability to heal from infections.
Iron
This essential mineral helps make the red blood cells that carry oxygen around the body, so an iron deficiency can be harmful.
You may need a supplement if your gluten free diet lacks iron rich meals made from fortified breakfast cereals, pulses and beans, eggs, green leafy vegetables and dried fruit.
Probiotics
Bacteria can be a dirty word but millions of brilliant bacteria in our gut have important roles to play in keeping our digestive tracts in healthy condition.
Our guts are having to work harder than ever thanks to antibiotics, antimicrobial soaps and cleaners we’re exposed to, but good sources of the friendly bacteria can be found in probiotic supplements, such as yoghurt or kefir.
As always, check the labels to ensure wheat, cereals or grains aren’t among the ingredients.
Turmeric
A great way to fight cancer and inflammation, which can lead to heart disease, stroke, diabetes, headaches and chronic fatigue is with this common spice. It contains a phyto-chemical called curcumin, and is especially brilliant for easing joint pain or arthritis.
What supplements help with mental health?
It’s absolutely true our mood can be affected by what we eat. That’s because vitamin B-rich, naturally gluten free items, such as fish, lean pork or beef, poultry, eggs, whole-grains and milk are high in B vitamins play important roles in maintaining our mental health.
When combined with folate supplements or folic acid, they can boost the production of serotonin, which brings feelings of happiness, focus and calm, and dopamine, associated with feelings of motivation and being productive.
What are the main nutritional needs for the elderly?
As we age, our appetite for food can diminish, making it harder to ensure what we’re eating, whether gluten free or not, provides all the nutrition and vitamins we need to give us strong bones, form red blood cells and organs that are free of disease, and our minds sharp.
Without a balanced diet, with or without gluten or wheat products, that includes daily doses of essentials such as iron and vitamin C, it can impair our ability to fight disease and could even have a knock-on effect with any prescription medication.
Supplements can help maintain this balance - but which are best for older people?
What is the best supplement for elderly?
Each person’s health needs are different, so there’s no one supplement that’s suitable for older folk. We would always recommend talking to your doctor before taking any supplements, because high doses can do more harm than good.
Vitamin D
As we age, we’re not always able to get outside in the sun, so a boost of vitamin D will keep everyone in fine fettle.
Iron
To increase your iron absorption, make sure you’re eating plenty of vitamin C. One easy way to supplement your intake is to add a glass of fruit juice with an iron-rich meal.
Calcium
Eating up to four portions of dairy food per day should give an elderly person all the calcium they need, even if they’re avoiding gluten. But be aware, high doses can cause diarrhoea and stomach pain.
B vitamins
If you don’t fancy a bowl of fortified cereals for breakfast, and you’re in the ‘no’ camp for yeast extract, then a supplement can help keep skin, eyes and your nervous system healthy, and help form those all-important red blood cells.
What is the most effective multivitamin for seniors?
It might surprise you to know that unless a doctor diagnoses a particular vitamin deficiency, older adults shouldn't need to take multivitamins.
Instead, a small number of tweaks to your regimen, even one that’s gluten free or lacking baked goods made with wheat, should be enough to ensure you achieve good nutrition.
To find out more about our range of gluten free meals, use this contact form and we’ll get back to you ASAP.
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