Gluten Free Food
Categories Fitness, Health, Nutrition Advise, Recipies

How to Go Gluten-Free Without Going Crazy

How to Go Gluten-Free Without Going Crazy

If you’ve recently been diagnosed with Celiac disease or gluten sensitivity, navigating a gluten free diet can feel overwhelming. You’re not alone in feeling this way – it takes effort and commitment to adjust to a new diet properly. But don’t be afraid! Going gluten-free is totally doable, and it doesn’t have to mean struggling with unfamiliar ingredients or giving up the foods you love.

In this blog post, our goal is to share our expertise on the gluten-free diet plan and provide you with practical tips to help you follow it without feeling overwhelmed. So, whether you’re just starting out or already on your way, let’s explore practical tips to maintain the nutritional balance of your meals while enjoying delicious food that won’t compromise your well-being!

Symptoms of coeliac disease can vary from person to person and can be diverse, including diarrhea, constipation, anemia, and unexplained changes in weight.

What is the difference between coeliac disease and non-coeliac gluten sensitivity?

Coeliac disease is an autoimmune disorder in which the consumption of gluten causes damage to the villi, which are finger-like projections in the small intestine. Non-coeliac gluten sensitivity refers to a condition where individuals experience discomfort or adverse symptoms when consuming large amounts of gluten in their diet, without causing any damage to the villi. For individuals with non-coeliac gluten sensitivity, small amounts of gluten in the diet are typically well-tolerated, without causing significant discomfort or adverse symptoms. Coeliac disease can be diagnosed through specific tests; however testing methods for gluten sensitivity, specifically non-coeliac gluten sensitivity, are not as well-established as those for coeliac disease.

What is a Gluten Free Diet?

A gluten-free diet is a dietary pattern that excludes all sources of gluten, including wheat, barley, rye, triticale and debatably oats. The purpose of the diet is to avoid the potentially harmful effects of consuming gluten in those with Celiac disease or non-Celiac gluten sensitivity.


Typically, a blood test is conducted to measure coeliac antibodies, which are elevated in individuals whose bodies react to gluten. It is important to have gluten in the diet at the time of testing to ensure accurate results for this testIf the antibody tests yield positive results, it is typically followed by a small bowel biopsy, which is conducted to confirm the diagnosis. Sometimes genetic testing is also done. More than 99% of individuals with coeliac disease possess the coeliac genes HLA-DQ2 and HLA-DQ8. Therefore, the absence of these genes effectively eliminates the possibility of coeliac disease.


The sole treatment for coeliac disease is adhering to a strict gluten-free diet.


1- Know What You Can and Cannot Eat: The most important step for gluten-intolerant people is to become familiar with what items you can and cannot eat. Gluten is found in many processed foods, so it’s essential to read labels carefully when grocery shopping or eating out. A great way to get started is by checking the ingredient list of any food item you purchase. Be sure to avoid anything containing wheat, barley, rye, or oats (unless they are labeled “gluten-free”).

2 – Focus on Eating Whole Foods: Incorporating whole foods into a gluten-free diet is highly beneficial. Whole foods such as fruits, vegetables, legumes, nuts, and seeds are naturally gluten-free and provide a rich source of essential vitamins and minerals. Moreover, these foods are packed with fiber, which promotes satiety and aids in digestion.

3- Find Alternatives: Although it may seem difficult to part ways with your beloved baked goods and pastas, there are numerous alternatives available that can replace gluten-filled counterparts without compromising taste. When shopping at the grocery store, keep an eye out for products labelled as “gluten-free,” such as rice flour and quinoa pasta. If you enjoy baking, you can even create your own gluten-free versions using simple ingredients like almond flour or coconut flour!

4- Connect With Others: Maintaining a healthy diet with a food intolerance can sometimes feel isolating, so remember to connect with others who share the same experience. Find online support groups, attend local meetups, and talk to your doctor or nutritionist for further advice. Connecting with others who understand what you’re going through can offer comfort and make the transition easier..

Going gluten-free doesn’t have to be daunting; it simply requires some extra effort and education. By following these tips, you can make informed decisions that will help you maintain a balanced diet while minimizing potential health risks associated with gluten consumption. Give some of these suggestions a try and discover which ones work best for you! You might be pleasantly surprised to find that adopting a gluten-free lifestyle is easier than you anticipated. Best of luck on your journey!

If you have been diagnosed with coeliac disease or suspect you may have non-coeliac gluten sensitivity, we encourage you to reach out to us. At Beyond Nutrition, we offer special packages that include comprehensive testing for coeliac disease, along with personalized 1:1 appointments with our clinical dietitian. We’ll guide you on following a gluten-free diet, including label reading and preventing cross-contamination and will provide educational resources, meal ideas, and recipes to empower you for lifelong disease management and the best quality of life possible.

As specialists in food allergies and sensitivities, we are dedicated to supporting you and helping you thrive.


Categories Fitness, Health, Nutrition Advise, Recipies

Living with IBS: Tips for Managing Symptoms


Living with IBS: Tips for Managing Symptoms

Living with irritable bowel syndrome (IBS) can be incredibly difficult and stressful. Symptoms of IBS, like abdominal pain, bloating, and changes in bowel habits may affect both your physical and mental health. Furthermore, IBS can significantly reduce the quality of life when not appropriately managed. It is for this reason that seeking IBS treatment is necessary.

If you have been recently diagnosed with IBS or have been dealing with it for some time, this blog post will help explain ways to effectively manage symptoms so that you can live a more comfortable life. With the proper knowledge, understanding, and change in lifestyle, living with IBS doesn’t have to feel so overwhelming.

1-  Consider making dietary changes: A well-balanced diet is essential for managing IBS symptoms. Eating foods that are low in fat and high in fiber has been found to be beneficial. A good place to start is by removing gastric triggers such as high-fat, greasy foods, spicy foods, carbonated beverages, and caffeine. In some cases, the low-FODMAP diet is used to identify dietary triggers for IBS. FODMAPs are fermentable carbohydrates, such as onion, garlic, and fructan sugars found in wheat products. However, it is recommended that you seek guidance from a dietitian when following the low-FODMAP diet.

2- Try relaxation techniques: Stress can worsen IBS symptoms due to the gut-brain connection. The gut has its own nervous system, known as the enteric nervous system, which can react to external stimuli such as emotional stress, worsening symptoms such as abdominal pain, bloating, and diarrhea. Deep breathing exercises, yoga, meditation, and massage are all effective ways to reduce stress and relax the body. Gut-directed hypnotherapy is an evidence-based management strategy for IBS. This technique changes the way your gut and brain communicate with each other, improving IBS outcomes.

3- Exercise regularly: Regular physical activity can help reduce overall IBS symptoms. Gentle exercises such as yoga work on the mind to reduce stress and on the body to improve the movement of muscles around the intestine. It’s important to note that not all types of exercise may be beneficial for people with IBS. High-intensity workouts or activities that involve a lot of jarring or bouncing movements may actually worsen symptoms for some individuals. It’s best to start with low-impact exercises and gradually increase intensity as tolerated.

4- Get plenty of sleep: Quality sleep is essential for good health, and ensuring you get enough restful sleep is particularly important for gut health. Poor sleep can cause an increase in pain signals between the gut and the brain, exacerbating IBS symptoms. Aim for at least seven to eight hours of sleep per night on average, but feel free to adjust this depending on how you feel on a given day. If needed, try using relaxation techniques before bed, such as deep breathing or meditation, or speak with your doctor about potential treatments if insomnia is a problem.

Living with IBS can be difficult, but it doesn’t have to be unmanageable. By making some dietary changes, incorporating relaxation techniques, exercising regularly, and getting enough sleep, you can help reduce your symptoms and improve your quality of life. Working with your healthcare provider on developing an individualized plan will ensure that you are able to manage your condition in the best way possible. With the right knowledge and support, it is possible to live a good quality life despite having IBS.

At Beyond Nutrition, our experienced dietitians and nutritionists specialize in creating customized, evidence-based IBS treatment plans for managing IBS symptoms. We take a personalized approach to identify your specific triggers and develop a plan tailored to your needs and health goals.

If you’re ready to take the first step towards living a more comfortable life with IBS, contact us today to schedule a consultation. Let us help you make positive lifestyle changes and regain control over your health.

Categories Fitness, Health, Nutrition Advise, Recipies

What are the  most popular 5 weight loss diets?

What are the  most popular 5 weight loss diets?

Are you looking to begin a weight loss diet that will deliver tangible results and help to improve your health and overall well-being? It’s no secret that the key to sustainable, long-term success when it comes to losing weight is having a  well-designed plan. With so many different weight loss  diets out there, however, it can be hard to choose one that works for you. In this article, we take an in-depth look at the top 5  most popular weight loss diets  – what they offer, why they work, and how effective they are in helping people reach their goals. Read on to find out which program might be right for you!

1-  Keto Diet:

The ketogenic diet, or “keto” for short, is a high-fat, low-carbohydrate diet. The goal of the keto diet is to put your body in a state of ketosis, where it starts to break down stored fat into molecules called ketones for energy instead of glucose from carbohydrates. This is achieved by drastically reducing carbohydrate intake and increasing fat intake, while also moderating protein intake.

The ketogenic diet has gained popularity in recent years due to its effectiveness in weight loss and improving certain health conditions such as type 2 diabetes. However, it can be challenging to follow and may have some potential side effects such as constipation, fatigue, and nutrient deficiencies. It is important to ensure that you are getting all the necessary nutrients through a well-planned diet or supplements.

2- Intermittent Fasting:

Intermittent fasting is a dietary approach that involves alternating periods of fasting and eating. There are several different methods of intermittent fasting, including the 16/8 method, where individuals fast for 16 hours and eat during an 8-hour window, and a 24-hour fast,  that involves abstaining from food for a full day, typically from dinner to dinner or lunch to lunch. This method of fasting is also known as “Eat-Stop-Eat” and is usually done once or twice a week.

Intermittent fasting has gained popularity due to its potential health benefits, including weight loss, improved blood sugar control, lowered insulin levels, and reduced inflammation. Some studies suggest that intermittent fasting may also promote cellular repair and improve brain function. However, fasting may not be suitable for everyone and should be approached with caution by those with certain medical conditions or a history of disordered eating.

3- A plant-based diet:

A plant-based diet emphasizes on the consumption of whole, minimally processed plant foods while limiting or eliminating animal products. Plant-based foods are rich in fiber, vitamins, minerals, and antioxidants, and are often lower in saturated fat than animal-based foods. The diet typically includes fruits, vegetables, legumes, nuts, and seeds as primary sources of nutrients and protein. However, it is important to ensure adequate intake of certain nutrients like protein, iron, and vitamin B12 which can be found in plant-based sources or supplements.

Plant-based diets can be tailored to meet individual needs and preferences, whether it be a fully vegan or vegetarian diet or simply incorporating more plant-based meals into an omnivorous diet.

4- The Mediterranean Diet:

The Mediterranean Diet is a dietary pattern based on the traditional foods and cooking styles rooted in traditional Mediterranean cuisine. This dietary pattern emphasizes on plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, along with fish and seafood, moderate consumption of dairy products, and limited intake of red meat, sugar, and saturated fats.

The Mediterranean Diet has been associated with numerous health benefits, including a reduced risk of heart disease, stroke, and certain types of cancer, and for a long time has been considered as one of the most balanced diets for long-term health benefits and weight loss.

5- Paleo Diet:

The paleo diet is based on the idea that our hunter-gatherer ancestors ate a healthier, more natural diet than modern humans. It eliminates processed foods and typically includes lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding processed foods, grains, legumes, dairy, and refined sugars.

This diet is effective for improved digestion, weight loss and improved overall health.

These are just a few of the many different weight loss  diets out there. Ultimately, the best  diet for you is one that  suites your lifestyle and helps you reach your goals safely and healthily. At Beyond Nutrition, we specialize in helping our patients and clients  to find the right weight loss program for their needs. We understand that everyone is different and that one size does not fit all when it comes to health and wellness. Contact us today to learn more about how we can help you reach your goals!

Categories Health, Nutrition Advise, Recipies

Healthy Diet – Eating at Home

Healthy Diet – The Importance of Eating at Home Instead of Restaurants

Many people nowadays struggle to prepare or cook food at home for a variety of reasons including lack of time, long working hours, social media distraction, tiredness, lack of ideas what to prepare, inability to cook, travelling and many more. Eating out or ordering food seems like the simplest choice for many people – especially in Dubai.

There’s a multitude of benefits for eating at home compared to eating at restaurants or ordering take out. Eating at home means preparing and cooking the food at home, not merely heating up convenience pre-made food bought at the store.

When you prepare and cook food at home, you are able to control exactly what you put into the food. Although many restaurants or convenience food companies claim to be healthy, with no added salt or sugar, or even preservatives, there are often many unknown ingredients added to their food to improve taste. Therefore, eating out often can have harmful effects on your health. Studies have shown that eating out more frequently is linked to higher weight, body fat and obesity. What studies have also shown is that when you consume more fast foods, often you are consuming more calories, fat, saturated fat and sugary drinks and much fewer vegetables and fruit. This can impact your risk for other chronic diseases such as diabetes, heart disease and even digestive disorders.

A misconception about healthful food is that it is boring and tasteless. Many people eat certain foods purely because it tastes good. It is important to note that cooking and preparing food doesn’t mean a lack of flavour, decreased taste or even boring food. Making use of your favourite herbs and spices as well as healthy oils, for example, can play a big part in making the food taste delicious.

Reasons to prepare healthy diet food at home instead of eating out:

  1. You can more easily decide on healthier choices

When you eat at home you can choose to use protein sources lower in fat such as skinless chicken or meat without the fat. You are also able to increase the amount of vegetables you consume. When you eat at home you can replace the refined carbohydrates (e.g. white rice, white pasta, etc.) with more complex whole grain versions such as brown rice, whole wheat pasta, quinoa, buckwheat and more.

  1. Cooking methods at home are controlled

When you prepare food at home to eat, you can decide on the best cooking method to use for your dish. For example, instead of frying, you can bake in the oven, grill or even steam. Cooking methods play a significant role in how healthy a specific food item is.

  1. You can control the amount of salt (sodium) used

Sodium has a direct impact on blood pressure and many restaurant or convenience foods contain very high levels of sodium. When you prepare foods at home you can rather use herbs and spices that do not contain sodium for flavouring.

  1. You will experience fewer temptations

Eating out allows for plenty of temptations, such as eating the bread that is served as a complimentary appetizer, ordering dessert, having an extra refill of your favourite soda and many more. At home, you will be less tempted to indulge in these types of treats.

  1. Better portion control when eating at home

Restaurant portions are often much larger than your body needs. It is very easy to overeat when you eat out compared to when you prepare your own food at home. Portion control will help with managing your weight.

  1. Higher fibre consumption when cooking at home

Individuals who prepare at home are more likely to eat more fibre-rich food sources such as fruit and vegetables, whole grains and legumes compared to typical restaurant-type foods. This will improve digestive health and also have a beneficial effect on heart health and blood sugar control.

  1. Fewer calories in home-cooked food

Studies have shown that people who are preparing and eating most of their meals at home consume fewer calories than those who eat out – even when weight loss is not the main goal.

  1. Better fat choices when cooking food at home

When you eat out or order food from outside, the type and amount of fat used in preparation are out of your control. The types of fat chosen are important for a healthy diet, especially your heart health. At home, you are able to choose healthier oils such as olive oil or avocado oil. Restaurants also often reuse oil multiple times which changes the structure of the oil and increases the amount of trans-fats (an unhealthy type of fat).

Overall, when you prepare food at home to eat, the benefits of a healthy diet are much greater than the convenience that you find from ordering in or eat out. Taking care of your health is essential and the food you eat plays a big role in that!

Not sure how to get started? Let our team of nutritionists and dietitians help you with customized eating plans and easy to follow recipes.

Click here to see our team!

Categories Ramadan, Recipies

Healthy Eating During Ramadan


As the holy month of Ramadan started, there are some important nutrition points that we would like to share. Ramadan is a time where Muslims around the world fast during daylight periods. During the fast, no foods or fluids are consumed.

Fasting affects the body in many ways. During the fasting period, our bodies use much of its carbohydrate and fat stores to provide us with energy from the food that was eaten during the non-fasting period. Many people struggle with mild dehydration during Ramadan due to lack of water intake throughout the day. Ramadan falls in the beginning of the hot summer months here in Dubai which means it is easier for dehydration to occur and increases the importance of drinking enough fluid after breaking the fast.

In the evening, after sunset, the fast is broken with the Iftar meal. Iftar is usually a special time spent with family and friends in celebration. After fasting the whole day, most people are extremely hungry and are likely to overeat. It is best not to go overboard at this meal, your body requires time to adjust to rehydrating and digesting food after a full day of fasting. Many people gain excess body weight due to the large portions as well as the deep fried, creamy and sweet foods that are eaten. Portion control often is neglected during Iftar meals which can also lead to additional weight gain.

Suhoor is the meal that is eaten before the day of fasting begins. This meal should be wholesome and provide you with the energy you need throughout the day. Eat a variety of food from a variety of food groups: lean proteins, whole grains, healthy fats, fruit, vegetables etc. Eat a white range of complex carbohydrates such as fruit, vegetables, legumes and whole grains (quinoa, brown rice, oats etc.) at this meal. Include some healthy fats at this meal too to help keep you fuller for a longer time. These fats include nuts, seeds, avocado, olives, oils etc. Be sure to drink enough water at Suhoor too!

Top 10 Nutrition Tips for Ramadan:

  1. Drink enough water during the non-fasting period. Try to include at least 8-10 glasses of water before the fast starts again.
  2. Eat slowly when you break the fast. Your body needs to rehydrate and regain energy from the food and drinks.
  3. Include fluid-rich foods such as fruit, vegetables, soups and stews.
  4. Avoid salty foods. Salt will stimulate thirst.
  5. Be sure to eat your veggies! Have at least 2-3 cups of non-starchy vegetables each day.
  6. Avoid high fat foods such as deep-fried foods, rich creamy sauces, biscuits, cakes, chocolates etc. These foods add unnecessary calories and fat which can lead to weight gain.
  7. Divide your meals into 3 meals – iftar, a light snack and suhoor
  8. Exercise! Be sure to include exercise during the Ramadan month. Add a workout right before iftar or even go for a jog a while after your iftar meal.
  9. Include protein at each of your Ramadan meals. Choose leaner proteins such as fish and chicken or plant-based proteins such as beans, lentils, chickpeas, tofu etc. Protein is important for your muscles and also will help with satiety to keep you fuller for longer.
  10. Keep meals similar to what you would have on regular days. Try avoid or limit buffets or appetizers and desserts.


Looking for help to stay healthy during Ramadan? Meet our qualified nutritionists & dietitians in Dubai and Abu Dhabi today! Call now!

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