One of the annoying things about having ingested gluten is how carefully I have to eat over the next few days while my digestive system heals. Once the initial flu like symptoms pass, I have no appetite for several hours, followed by massive sugar cravings for the next few days. At the same time, I still have a tender tummy prone to gas, bloating and stomach cramps. Meat can be hard to digest so the first couple of days I stick to more vegetarian options. However, I find the hardest part is avoiding dairy products.
Lactase is the enzyme which breaks down lactose, the sugar found in milk. Lactase is made by the cells lining the small intestine and unfortunately, these are the cells most damaged when a coeliac eats gluten. In fact, many coeliacs are diagnosed as lactose intolerant before they are diagnosed as a coeliac, only to find they can tolerate dairy products after several months on the gluten free diet. I find that after I’ve eaten gluten, I become very sensitive to lactose for several days afterwards, which is why I’ve switched to lactose free milk and am going easy on the cheese and yogurt.
However, this creates other problems. I often use dairy products to top up my protein, so avoiding both meat and dairy makes it harder to get my target 100g of protein a day. Low fat milk and yogurt are excellent recovery products after exercise, delivering both protein and carbohydrates without much fat. Longer term, it’s difficult to get enough calcium and vitamin D without dairy products. So while I respect that some people are lactose intolerant, I do not recommend eliminating dairy products from anyone’s diet without good reason.
The Score for 16 January:
|Calories burned through exercise:||0|
What I ate:
|08:45||Centrum Multivitamin, Vitamin E 400IU, Vitamin D 25 µg|
|Soft boiled eggs, 2 large||125g|
|Free From pure oats||50g|
|made with boiling water||250mL|
|Tesco mixed frozen fruits||100g|
|12:30||Tesco finest vine ripened tomato and lentil soup||300g|
|14:00||Decaf black tea with lactofree skimmed milk and sugar||450mL|
|Tesco free from Bramley apple pies||2 pies|
|17:00||Heinz baked beans 50% less sugar||195g|
|Golden delicious apple||120g|
|Decaf black tea with lactofree skimmed milk and sugar||450mL|
|19:00||Tuna sandwich with tinned tuna,||56g|
|Hellmann’s real mayonnaise,||10g|
|and French’s New York deli pickle relish||8g|
|on Genius brown sliced gluten free bread, 2 slices||62g|
|Sliced raw tomato||136g|
|Lindt Excellence 70% Cocoa chocolate bar, 2 squares||20g|
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