With a gluten-free breakfast, bread, pastries and cereals are off limits. So for those who are unable to eat gluten, the most important meal of the day presents a major challenge. To ensure that you still enjoy your meal, we will show you how to make breakfast easy with coeliac disease:
Gluten-free breakfast variety from VERIVAL
What is gluten?
Gluten is a natural protein found in various types of grain. The gluten-containing cereals include:
- Wheat
- Rye
- Spelt
- Barley
- Green spelt
- Common oats
- Einkorn wheat
- Bulgur wheat
- Couscous
- Emmer wheat
- Kamut wheat
- Triticale
Consequently, gluten-containing foods include all products in which these cereals occur. These include, for example, baked goods such as bread, cakes or biscuits, muesli and pasta, but also seitan, which is often used as a meat substitute.
What is special about gluten is that it forms a sticky mass when combined with water, thus ensuring that the dough for bread, biscuits and pasta holds together. This is why the natural protein is also called gluten.
Since gluten-free grains lack this property, baked goods often don't turn out as moist and fluffy as those made with conventional flour.
The difference between coeliac disease, wheat allergy and gluten sensitivity
Coeliac disease
Coeliac disease is an illness of the gastrointestinal tract that is caused by gluten intolerance. It is characterised by inflammation of the intestinal mucosa and allergy symptoms. As a result, nutrients can only be poorly absorbed and often remain undigested in the intestine.
The disease often manifests itself in the form of nausea, vomiting, diarrhoea, weight loss, loss of appetite and fatigue.
There is currently no treatment for this intolerance, which is why sufferers have to go without gluten for life.
Wheat allergy
Wheat allergy is a classic food allergy.
Although the symptoms are similar to those of coeliac disease, wheat-containing foods must be avoided in the case of wheat allergy. The allergy very often triggers respiratory and skin reactions.
Wheat is one of the six main allergens in children. Adults, on the other hand, are less frequently affected, because in most cases the allergy disappears by the time they reach school age.
Gluten sensitivity
Unlike in the case of coeliac disease and wheat allergies, people with gluten sensitivity do not have to completely avoid gluten or wheat.
The symptoms are, however, similar to those of people with coeliac disease, although not as severe. Gluten or wheat sensitivity is often accompanied by headaches, tiredness and numbness in the limbs.
It is assumed that ingredients of gluten-containing foods activate the immune system. However, the actual cause of this has not yet been researched.
Since it is almost impossible to tell which form of intolerance is involved from the symptoms alone, it is always wise to consult a doctor.
Regardless of which of the three forms is involved, one thing is certain: gluten and wheat should be avoided to improve the symptoms.
Diagnosis: coeliac disease – what to do?
For many people, a diagnosis of coeliac disease means one thing above all: sacrifice. The change in diet can be a major challenge, especially at the beginning, because cereal products are a big part of our diet. Suddenly, not only bread, pasta and pastries are eliminated, but also many sauces, sausages and ready meals that contain gluten as a binding agent.
Sufferers of coeliac disease will definitely have to take a closer look at their diet, which takes time and patience.
We will summarise: in any case, gluten-containing grains and their products must be avoided. This includes bread and pastries, pizza, pasta and beer, as well as muesli, bars, cakes and biscuits.
You should check the following products for their gluten content, as gluten is often used in their production: gnocchi, croquettes, mashed potato preparations, dairy products, sausages, sweets and snacks, soups, sauces, canned fish, ready-made creams and drinks.
But there is hope, because with the awareness of coeliac disease and gluten sensitivity, the demand for gluten-free foods has increased significantly and many companies already offer alternatives for those affected.
Breakfast with coeliac disease
Breakfast is not only the most important meal of the day, but also the one with the highest gluten content. Whether it's bread, muesli, porridge or pancakes, gluten is everywhere.
To ensure that you still enjoy breakfast with coeliac disease, we present the best gluten-free breakfast alternatives. And you don't even have to give up your breakfast favourites.
Bread and muesli despite coeliac disease
Those who follow a gluten-free diet don't have to go without breakfast favourites like bread and oats.
Supermarket shelves now offer a wide selection for those on a strict diet. It is important to make sure that the foods are labelled as gluten-free and are therefore free from contamination.
A mixture of nut and seed flours is usually used to make bread without gluten. These baked goods also often contain nutritious seeds and oilseeds.
And you don't have to go without your muesli or porridge, either, because their main ingredient, oats, is actually gluten-free.
However, if it is grown in fields where gluten-containing cereals were previously grown, it may no longer be labelled as gluten-free.
Since gluten-intolerant breakfast fans should not be denied our delicious mueslis and porridges, we offer you a wide range of gluten-free products.
During the production process of these products, we pay meticulous attention to the separation from other cereal-based products so that even people with coeliac disease can enjoy their breakfast.
Gluten-free breakfast from VERIVAL - try it now!
Gluten-free vitamin bombs
Coeliac disease or another form of gluten intolerance often also provides an opportunity to eat more healthily. Among other things, fruit is at the top of the list of gluten-free foods.
However, this applies only to fresh, unprocessed fruit or frozen fruit. As soon as the vitamin bombs are industrially processed, it is also possible that ingredients containing gluten are added.
Fruit is the perfect ingredient for whipping up delicious smoothies and smoothie bowls in no time at all. From berry breakfast smoothies to exotic smoothie bowls, the possibilities are endless.
Gluten-free toppings for coeliacs' breakfast
Fruit is also a popular topping for muesli and porridge and adds natural sweetness to your breakfast. At the same time, it provides energy, giving you a full day of power.
Nuts and seeds are also a great way to refine the most important meal of the day, as they are also among the best porridge toppings. Again, it is important to choose them in their unprocessed form to be sure that you are not consuming gluten.
Animal products without gluten
Milk, eggs, meat and fish are basically gluten-free. Nevertheless, there are a few things to keep in mind here:
Milk and dairy products are only gluten-free in their natural form. Therefore, you can usually enjoy products such as milk, plain yoghurt, cream, buttermilk or quark without concern.
The same applies to cheese. For example, you can top your breakfast rolls with Gouda, Emmental, Edam, natural cream cheese, mozzarella and feta.
Caution is advised with products that require industrial processing steps. These include light and reduced-fat products or alternatives with added fruit or herbs .
Before you reach for milk and dairy products, you should also make sure that they are really gluten-free.
The situation is similar for meat, fish and eggs. These foods are also only guaranteed gluten-free when left in their natural state. Seasoned, pickled or ready-to-cook, these products often contain gluten. You should also be careful with sausages. Again, it's better to check the list of ingredients to make sure they don't contain gluten.
Recipes for breakfast with coeliac disease
Gluten-free breakfast classics
Many of our breakfast recipes are already gluten-free or can be made gluten-free by using gluten-free oats.
Our Bircher breakfast in a jar is one of our gluten-free favourites. It is based on our gluten-free Bircher porridge, which is particularly popular for a reason.
Top tip: if you like your oats creamy, add a little custard powder and a little more liquid to your porridge. This turns it into delicious, on-trend pudding oats that taste a little like dessert.
Discover gluten-free porridge from VERIVAL
Fruity summer breakfast
If you prefer it a little fruitier, you should definitely try smoothie bowls. The pureed fruit is great for your mood and tastes wonderfully refreshing, especially in summer.
With our exotic smoothie bowl with chia seeds, you can bring a touch of holiday feeling straight to your breakfast table, and gluten-free to boot.
Gluten-free superfood you can spoon up
Quinoa is not only gluten-free, but is also considered a superfood due to its high-quality nutrients.
Many people know the pseudo-cereal from savoury dishes and salads. However, with its slightly nutty flavour, it is also particularly good in breakfast. The proof: our quinoa porridge with berries.
Recipe: Quinoa porridge with berries
Preparation time 5 mins.
Cook time 20 mins.
Total time 25 mins.
Serves: 1
Ingredients
- 70 g quinoa
- 150 ml plant-based milk
- 2 tbsp agave syrup
- 50 g berries
- 15 g walnuts
Preparation
- Put the quinoa in a saucepan with twice the amount of liquid and let it simmer for about 10 minutes.
- After 10 minutes of cooking, add the plant-based milk and agave syrup to the saucepan and let it simmer for another 10 minutes.
- As soon as your quinoa porridge is ready and has a creamy consistency, turn off the heat and add the berries, stirring them in.
- Season the quinoa porridge to taste and add a little more agave syrup if necessary.
- You can use different nuts as a topping; we used walnuts here. Coconut flakes are also suitable.
