Goodbye gluten!

Just because the label says gluten-free doesn't mean it's good for you. Eat healthily and feel great, with help from the Queen of Gluten Free, Becky Excell

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If you've been diagnosed with coeliac disease or another medically recognised reason to avoid gluten, you've probably walked down the free-from aisle with more than a passing interest. Being able to still enjoy a slice of bread or plate of pasta can feel like a huge relief, and for many people these products are an essential part of making a gluten-free diet feel manageable. But while the free-from aisle can be a lifeline, relying on it too heavily can sometimes mean a gluten-free diet becomes more processed than people realise.

Gluten is a protein found in wheat, barley and rye, and gives food elasticity and structure. Removing it means manufacturers often need to use specialist methods and alternative ingredients to recreate the texture and structure gluten would normally provide. Although this allows people to still enjoy familiar foods, it can also mean some gluten-free products are lower in protein and fibre than meals built around naturally gluten-free whole foods.

Gluten-free products are often made with ingredients such as rice or corn, and in the UK, they're not legally required to be fortified like wheat-based products. Gluten-containing cereals, for example, can provide fibre, iron and B vitamins, and white wheat flour is fortified by law with calcium, iron, nicotinamide and thiamin. A gluten-free diet can sometimes be low in fibre and certain nutrients if it relies too heavily on packaged substitutes, which is why balance matters. And while free-from products can be incredibly useful, it's worth remembering that some are also higher in sugar, fat and salt than people might expect.

Processed products

Enter Becky Excell, aka the Queen of Gluten Free, who's championing a return to wholefood and homemade gluten-free meals, with less reliance on prepackaged goods. We caught up with her to hear her take on how to stay healthy on a restricted diet.