As a Consultant Nutritionist I often hear patient’s say they have switched to the Free-From range of breads, cakes and biscuits and pastas. Generally, they are seeking a mimic for their lunchtime sandwiches, breakfast options and of course pasta has become a regular food on our tables these days.
I see a considerable amount of IBS sufferers and patients with other gastric symptoms who, despite eating the Fee-From foods, still experience their symptoms.
Why is this?
Some gluten free products, despite being ‘safe’ too eat, do have added sugar, so their glycaemic load is higher. This leads to an energy spike, which will be followed by the familiar slump in energy. Hence people whose diet are dominant with gluten free products will complain of feeling tired, lethargic and low mood.
The gluten free products are often highly refined, so the fibrous husk of the grain used is missing or over milled. This reduces the fibre effect on the colon, leading to constipation, and the familiar bloat.
Bloating and gas is a common bi-product of eating ‘Free-From’ foods, but IBS gets the blame.
Why use Free-From Foods?
Yes indeed why ? I call it ‘The Vicky Pollard Syndrome’ or ‘The Yeah But Phenomenon’. We are all guilty of saying ‘I don’t have the time’, ‘I have to have bread’, ‘I can’t make break’, ‘There isn’t anything else too eat’.
We have become very comfortable with rip and go packets, and easy options, to the point of being brain washed that we can’t live without them.
The consequence of this is that we are also becoming less familiar with experimenting and thinking ‘outside the box’ when it comes to food.
It is far healthier and simpler to only use the Free-From alternatives if you are eating out or going too friends for tea and cake for example.
On the whole it is a good idea to find some good staple options to replace breads, biscuits and pasta, too ensure you are eating whole, nutritious, low sugar food.
IT IS EASIER THAN YOU THINK.
Simple Steps To Replace Free-From Breads and Bakes
- Buckwheat Flour – It isn’t wheat, buckwheat is from the rhubarb family and can used in the same way as wholemeal flours.
- Make soda bread recipes too cut out the yeast, kneading and proving involved with making conventional breads.
- Flat breads, pancakes and crepes can all be made with gluten free flour alternatives.
- Ham slices and turkey slices make great alternatives for wraps.
- Zucchini (wafers of courgette or spiralizer courgette) can be used as a pasta alternative.
- Lettuce wraps
These are just a small selection of ideas to replace breads, rolls, pasta etc.
At www.eattolive.org.uk there is a selection of recipes, which we will be adding too regularly to help you build up your repetoire of dishes.
You will be pleasantly surprised how easy they are.