coeliac.dietitian.jess

16/12/2025

✨These guideline updates are a major step forward for adults under 45 with suspected coeliac disease!

Extra notes from the ESsCD guidelines:
🌾 HLA-DQ2/DQ8 testing isn’t needed for initial diagnosis, but may help if results are unclear, for someone already gluten-free, or for high-risk family members. A negative result rules out coeliac disease.

🌾 Already gluten-free? A gluten challenge (≥3g/day* for 6 weeks, ~1–2 slices bread) may be needed, followed by blood tests ± biopsy. Low-FODMAP gluten foods can help with symptoms.

🌾Saliva or stool tests are not accurate. Feeling better off gluten alone cannot confirm coeliac disease.

These updates mean more accurate diagnoses, fewer unnecessary biopsies, and clearer guidance for adults at risk — especially if coeliac disease runs in your family.

✨ Follow along for more research updates in the coeliac space!

*Note this differs from the Coeliac Australia gluten challenge recommendations of 10g of gluten per day for 6 weeks. Speak with your medical team about the best way forward for you if you are required to do a gluten challenge.

12/12/2025

💭 If your brain feels a little (or a lot) like this heading into Christmas… I get it.

The festive season is meant to feel joyful — but when you’re living with coeliac disease, it comes with a whole extra mental load that most people never see.

Here are some of the things you might be juggling right now:
✨ Navigating work functions without feeling like that person
✨ Wondering how to handle homemade food gifts politely and safely
✨ Bringing a plate but stressing it might be the only thing you can eat or worse still, contaminated!
✨ Managing multiple meals across different homes (hello cross-contact)
✨ Making sure your coeliac child doesn’t miss out on the magic
✨ Feeling anxious about menus, kitchens, travelling… all of it

If this is resonating — you don’t have to handle it alone.

I help women with coeliac disease feel confident and prepared heading into events like Christmas so you can actually enjoy the day… without the anxiety, the guesswork or the “I’ll just eat later” moments.

🎄 Want personalised support to reduce the mental load of living with coeliac disease?
Send me a DM and I’ll share how we can work together to boost your confidence and bring in more of those relaxed and in control vibes, because yes – I know how precious your sleep is!

09/12/2025

💛 Constipation isn’t just uncomfortable—it’s common in people with coeliac disease.

Many of my clients are surprised to learn that even when following a strict gluten-free diet, constipation can persist. Why? Low fibre intake, stress, or gut microbiome imbalances all play a role. And often, trying to manage it alone—eating more fibre, cutting out more foods, or taking random probiotics—just doesn’t work.

The latest BDA guidelines on chronic constipation in adults give us additional clarity:
✅ Specific fibre sources like psyllium (soluble fibre) can reduce straining if taken for at least 4 weeks.
✅ Kiwi fruit—2–3 per day for 4 weeks—can also support bowel movements.
✅ Rye (although not GF) provides soluble fibre and beta glucans (think of oats as an alternative if tolerated)
✅ Probiotics: Some strains like Bacillus lactis or Bacillus coagulans may help, but evidence* isn’t strong enough to recommend specific products without guidance.
✅ Magnesium oxide: 0.5–1.5g/day can support constipation—best discussed with a dietitian.
✅ Mineral-rich water (containing calcium, magnesium, sulphate, sodium) may improve response to treatment compared to plain tap water.

✨As a coeliac and gut health dietitian, I work with adults experiencing functional gut disorders like constipation every day. If you’ve tried the usual tricks and are still struggling, a personalised approach can make a world of difference.

💌 DM me to book a 1:1 intensive and get tailored support for your gut health and constipation management.

*Note, these guidelines are based the findings from Randomised Control Trials only. As a qualified health practitioner I consider ALL the evidence when it comes to providing my nutrition advice. What is presented here is just a snapshot from the BDA.

04/12/2025

A lot of bakeries now offer GF options — which is awesome for variety and convenience… but here’s something you may have not considered 👇

💁‍♀️In bakeries that work with wheat flour every day, gluten can settle on surfaces & equipment, making it difficult to manage all the possible avenues for cross contamination we would normally do in our own shared kitchen. Because of this shared environment, even well-intended GF products can end up contaminated.

‼️In fact, one study* found that 21% of bakery items labelled gluten free had over 20ppm of gluten, and 64% of bakeries sold at least one contaminated GF item — all from simply being in the same space as wheat flour.

🍽️Now, it’s unrealistic to aim for zero gluten, but knowing the real risks and minimising exposure can help reduce symptoms and potential gut damage — while still letting you enjoy meals out and maintain your quality of life.

🥯I’m all for enjoying treats from shared kitchens where possible — but bakeries are higher risk. Unless the product is brought in from a GF dedicated manufacturer and is stored and handled correctly in the bakery, there’s no guarantee it’s safe.

✨Want to learn more about the real risks of cross contamination and how to navigate them? Book a 1:1 session with me and let’s make eating out safer for your gut, without the anxiety.

*https://doi.org/10.1017/S1368980016002433

P.S. The loaf 🥖shown in the reel was actually 100% GF made by me, thanks to my amazing GF sourdough kit from .

02/12/2025

💁‍♀️As you can see from this little snapshot of 🌾GF grains, depending on the quantity or type you’re consuming, it may be tricky to reach your fibre target on the GF diet.

🫘That’s where fibre boosters like fruit, veg, legumes, nuts, and seeds come in + a bit of awareness on fibre content also comes in handy 😉.

🙌Luckily for you, I’m thinking of making a FREE detailed gluten-free fibre ready reckoner which includes bonus fibre boosters and tolerance tips.

If this is something you’d be interested in comment ‘FIBRE FIX’ below.

27/11/2025

Worried about gluten cross-contamination in your air fryer? 🌀🍟

A recent study tested air fryers in households where gluten-containing foods were cooked — even in “worst-case” scenarios where the basket was fully loaded. Here’s what they found:

· Gluten was detected in only 7 out of 54 samples.

· Levels were around 32 ppm before cleaning, slightly above the clinically relevant threshold.

· Cleaning the basket with warm water and dish soap, plus wiping surfaces, brought gluten down to safe, negligible levels.

✅ The takeaway: With simple cleaning, air fryers are safe for gluten-free cooking!

Other kitchen appliances like toasters, sandwich makers, and chopping boards also show low risk when cleaned properly, but please reach out for a full run though on all the evidence via my 1:1 intensive sessions.

Follow along for more tips that help make your GF life a little less stressful.

Access the article here - https://doi.org/10.3390/dietetics4030041

12/11/2025

You might be surprised where key nutrients are hiding in a gluten-free diet 👀

💁‍♀️Even on a strict gluten-free diet, some people with coeliac disease can still have gaps in fibre, iron, folate, vitamin B12, calcium, and vitamin D - which can affect mood, energy, bones, and overall health.

Many usual gluten-free swaps, like breads and pastas, don’t always provide enough nutrients — particularly because gluten-free breads in Australia aren’t required to be fortified with folate, unlike wheat breads. The same goes for iron and B vitamins in grains and packaged products - they are usually not quite the same as the gluten equivalents.

✨ If you want to optimise your gluten-free diet and ensure you’re meeting your nutrient needs while still enjoying your meals, get in touch via my DMs for 1:1 support. Together we can help you feel well, eat freely, and live fully 🌿

11/11/2025