In today's world, awareness of dietary restrictions and food intolerances is on the rise. One such dietary restriction is gluten intolerance, also known as non-celiac gluten sensitivity ( NCGS). It's a condition in which individuals experience digestive issues and other symptoms after consuming gluten, a protein found in wheat, barley, and rye. We recently had the opportunity to sit down with our People Manager, Shell at For Everyone Group, who shared her personal experiences and insights into living with a gluten intolerance.

Dining out, socialising, and BBQs

"Being unable to eat gluten when dining out, I feel like a detective," she explained, "you learn to ask the right questions to enjoy your meal."

When it comes to dining out and socialising, Shell emphasised the importance of communication and planning. Whether it's visiting a friend's house or going out for a curry night, she often finds herself needing to ask questions ahead of time. She will even bring her own naan bread when visiting a friend’s house for curry to ensure a tasty meal. BBQs, another popular social activity, come with their own set of challenges; "BBQs are my summertime pleasure," she said with a smile, "I bring my gluten-free goodies to make sure I can enjoy every bite."

To accommodate her gluten intolerance, gluten-free bread, gluten-free burgers, and gluten-free sausages are a must. Even in meat products gluten can be present because flour is often added to hold it together, which means it cannot be eaten by someone with a gluten intolerance. To prevent cross-contamination, you must prioritise using a separate grill for your items, and when there's only one BBQ available, make sure the gluten-free meal is cooked first on the unused clean grill.

For many people with gluten intolerance, planning meals and thoroughly reviewing menus ahead of time is essential, and when travelling, finding suitable food options can be an even harder task. "Eating out can be a challenge," she admitted, "but it's also an opportunity to discover hidden gems that cater to gluten-free diners."

Cross-contamination and food storage

Shell highlighted the role of kitchen appliances in her gluten-free journey. "Having kitchen appliances that are easy to clean is a game-changer," she noted, "it ensures that I can confidently prepare my gluten-free meals without the risk of cross-contamination."

Even seemingly innocent appliances like toasters can become a source of gluten contamination. "If someone makes regular toast in the toaster, it must be cleaned thoroughly because gluten-containing crumbs can linger."

She also shared valuable insights into food storage, not only in the fridge but also when using the cooker. "In the fridge, it's crucial to keep gluten-free items separate from gluten-containing ones," she advised. Having a fridge freezer with multiple drawers offers several advantages when it comes to efficient food storage and preventing cross-contamination. These drawers provide a versatile solution for categorising and separating various food items, which is crucial for people with specific dietary requirements.

Foods missed the most

Shell developed coeliac disease over a decade ago, which meant she had to change her diet and stop eating food she previously loved. Biscuits, cakes, doughnuts, and ice cream cones are some of the treats she misses the most. It took our People Manager a lot of time to learn what products she must avoid, even seemingly safe options like Rice Krispies can unexpectedly contain barley.

Although, a silver lining to the gluten intolerance cloud that Shell has found is an increased interest in baking and cooking. To make certain that there isn't gluten contamination, Shell has been mastering the art of creating gluten-free cakes and biscuits - cheesecakes are a particular favourite.

Cost and shopping

A significant aspect of living with gluten intolerance is the cost of gluten-free products . Shell noted that gluten-free shopping can cost double, particularly when it comes to snacks and pantry staples. In supermarkets, a loaf of gluten-free bread can be around £2.50, whereas bread with gluten costs around £1.

"Gluten-free shopping may cost more, but it's worth it. My health and well-being come first."

The cost increase has pushed her towards healthier eating, as she can't rely on low-cost ready meals because they often contain gluten. This shift towards healthier eating has led her to prioritise home-cooked meals, which not only helps her avoid gluten but also encourages her to use fresh ingredients and spend more time preparing each meal.

Producing gluten-free food isn’t a straight-forward process, there are many steps in place before they reach your supermarket. For example, specialised ingredients, separate production facilities, niche market size, research and certification expenses, additives, marketing strategies, supply chain variability, limited competition, and potential health insurance coverage. This all contributes to elevated costs compared to food which includes gluten.

Daily food routine

So, what does a day of eating look like for someone with gluten intolerance? Our People Manager typically starts her day with gluten-free Rice Krispies, enjoys salads or a gluten-free pasta dish for lunch, and indulges in homemade creamy garlic mushrooms on gluten-free toast for dinner. Snacks include fruits, gluten-free crackers with hummus, and her favourite gluten-free chocolate, Galaxy.

Progress and future expectations

Having been coeliac for ten years, and Shell has seen significant improvements in the availability of gluten-free options. Approximately 90% of restaurants in her area now offer gluten-free choices, and supermarket aisles dedicated to gluten-free products have expanded.

"One area where gluten-free options have become more prevalent is frozen and convenience foods," she explained, "however, the price of some gluten-free products remains a problem."

In recent years, there has been a noticeable increase in the availability of gluten-free options, particularly within the realm of frozen and convenience foods. This shift towards catering to individuals with gluten intolerance is undoubtedly a step in the right direction, as it provides those with dietary restrictions more choices and convenience in their everyday lives.

Making the most of it

Giving with gluten intolerance presents its challenges, but Shell's journey highlights some key takeaways. She emphasises the importance of communication and planning when dining out or socialising. Managing cross-contamination through careful appliance use and food storage is crucial. While she misses certain treats, she's discovered a passion for gluten-free cooking and baking. Yes, gluten-free shopping can be costly, but for Shell, health is a top priority. Thank you to Shell Morrissey for sharing your insights and experiences, by doing so you inspire and educate others facing similar dietary challenges.