Top Tips For Cyclists On A Gluten Free Diet
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- เผยแพร่เมื่อ 5 ก.ย. 2024
- Coeliac disease and other conditions require sufferers to follow a gluten free diet, this poses a significant challenge to cyclists as plenty of staple carbohydrates contain gluten making it tricky to stay well fuelled! As a celiac sufferer himself, Si has a wealth of experience to share to help you maintain a gluten free diet for whatever reason, wherever you go!
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Excellent Simon. For anyone who's unsure about gluten-containing ingredients, join Coeliac UK and download their app. When you go shopping simply scan the bar-code of anything you're unsure about and it tells you whether it's GF or not. Being a coeliac cyclist I couldn't survive without it.
Great tip, thanks!
Oh such a great episode! It is nice to know that I’m not alone with celiac disease (currently 10 years after diagnosis). I’m from Czech republic and I travel a lot all around the world. I completely agree that Italia is heaven for us and when I travel there I always bring home many different stuff which I can’t get anywhere else. On the opposite side, USA were nightmare for a long time, but currently it is OK as well. I’m glad that you are drinking Czech beer CELIA but if I can recommend, try Gluten-free BERNARD beer. It is the best one.
Great video. I'm gluten intolerant but also dairy intolerant so my problem increases 10 fold. I never eat out and make excuses to avoid eating food that other people have made. The lack of understanding by other people can be very frustrating at times as most people think the gluten and dairy free is just a "lifestyle" choice.
I'm in the same boat myself mate,but am also allergic to chocolate in addition to the dairy.
I find myself eating a lot of HSP's and chicken burgers at places that have gluten free buns available when out and about.
Indeed, I am lactose as well as gluten intolerant. Seems the lactose issue is a bit easier to deal with supplements, but it still makes it very hard to eat out, or enjoy a trip because of the issues of eating out.
I find, for 90% of GF bread, (especially pre sliced) it helps to toast them slightly. It seems to reduce the cardboard flavour/texture.
I do the same thing, definitely recommended.
Yup as a sandwich it’s gross but toasted it’s pretty good
+1 on toasting. Definitely better consistency.
boil em mash em stick em in a stew
Ty, saved me needing to make the same comment
Had similar thoughts about Italy and discovered like you that they’re amazing. My Italian friend told me coeliac testing is standard in children over there. We’re so behind here.
I wish I had a “witty” comment to make, but I don’t. What I will say, is: Thank you. I’m not celiac, but Gluten intolerant. So I’ve escaped the issues that celiacs have, but the migraines from gluten exposure are no fun. Thank you for the awareness, and thank you for the ideas. Doing long rides has been a challenge due to nutrition, but like it’s said in the video - plan, and prepare, and it will be good.
Si, you were already my favorite GCN presenter, and now I find out you are a fellow celiac! Thank you for this video. I am two years in from diagnosis and have not yet travelled much internationally, but I will need to do so soon. Have you had many problems with cross contamination when eating in restaurants abroad even when you can order gluten free?
Wendy, I’ve travelled extensively internationally and I would say it depends on how sensitive you are. Like others have said, Italy was a pleasant surprise but France was a little more challenging. I found an Indian restaurant in Paris that I visited several times to make life easier. Asia gets more complicated due to sauces, noodles, and frying foods. Taiwan and Japan were the worst. Have not been to China but imagine it would be hard too. Most of the others were ok.
Regarding the comment on beer. I’ve found I can drink most Japanese and Mexican beers as they are more rice based. I’m celiac but not severely sensitive and was cautious when trying
I have found that most binders used to replace gluten in gluten-free bread cause me more distress than actual gluten. I use a lot of keto-friendly recipes using nut flours and replace the gluten with egg or cheese. Mug bread recipes are wonderful.
Thanks for this Si, I’m a sufferer of IBS, gluten is a major trigger for it! I’m not as organised as you and go down the meh I’ll suffer the consequences of that beer, pizza, pasta etc! This video was brilliant informative and done in a fun way! Thank you!
I’m the same I always think ah well it’s tomorrow mes problem and risk the cake of sandwiches. Next day I hate myself lol
Thanks simon!!! I requested this video years ago and its great to finally see it.
Intolerance is no excuse. 4.5w/kg !💪🏽
My SIL is not a cyclist but we both agree that Gluten Free pasta is one of the greatest alternative food options of any type. It has been perfected to imitate regular pasta almost exactly and if it wasn't so damn expensive I wouldn't hesitate to stock it permanently instead of just buying it for when she visits us.
Try Morrisons gf pasta now 60p a packet
Hearing this man talk about food science has me crushing big time 😅
I did not reckon that Italy would have gluten free options, but glad to hear that they really do not want folks to miss out on anything :) Thank you Si for making this video, it helps in more ways than you might expect
Italy is indeed a gf paradise
Good video Si!
As a fellow cyclist that is gluten free as well as being alergic to dairy and chocolate,reading ingredients is a way of life.
Chickpea and sweet potato pastas are good options.
Locally in Australia where I live, some Carman's muesli bars are 'legal' and give good energy on the bike. They also do a nice Caramel and coconut ball.
As for gluten free breads,the top brand over here is Choices bakery.
There are translation cards you can print or download to your phone that explains that you need gluten-free food!
daughter is Coeliac (diagnosed v young) and have spent long time working up options - agree on all fronts Si - some great GF cookbooks out there now - Becky Excell, Phil Vickery.
Children with Down Syndrome frequently have celiac disease. Our son does, and we've tried all the alternative flours. Corn meal is the one that all the other kids will eat without complaint. Chickpea flour, however, has a strong taste and easily overpowers anything it is mixed with. When baked, it tastes like an old rugby boot smells. As hummus, however, chickpeas provide a great source of protein and fat for small children when gluten-free fare is required. It has made our lives easier now that gluten-free options are starting to be offered worldwide. Thanks for raising awareness.
Regarding soy sauce: most Japanese Tamari is wheat free, and arguably it tastes even better.
Buckwheat flakes are amazing. Can’t eat oats for reason you mentioned and the discovery of these has change£ my life.
In Waitrose you should be able to find gluten free egg custard tarts that are perfect for getting more calories, and gluten free waffles are a go too!!
Also diagnosed as an adult -18 years ago- but it’s made me a better cook.
As a coeliac I make up a huge pot, 9 litres, of beef and vegetable stew then freeze it in tupperware to use over the following month. Olive oil, garlic, fresh chilli, 1kg beef topside, onions, carrots, sweet potato, zucchini, mushrooms, pumpkin, celery and capsicums. Cook for 6-8 hours. Eat with some brown rice and topped with some sharp parmesan.
This is great! Bf just said “Si does the serious stuff better than the fun stuff”
Moved to a gf diet 18months ago to control IBS and never going back. I’m Italian and British bf is a pasta lover: we’re managing fine with a mix of gf products and generally reducing grains in our diet. No mention of buckwheat or sweet potatoes??
Great video, thanks Si! ✌️ Also, this should be on GCN main channel too.
Great video Si. I’m a coeliac cyclist too. Biggest frustration is missing out on beer (end of ride) and cakes (during a ride) but after 18 years I have only one piece of advice - be organised
As a fellow celiac i sm stoked by this video, gf raps are getting s lot better but if you have the choice, get large wraps because they dont collapse as easily when folded
Si, you missed your calling as an actor. Very well presented. I've a gluten allergy and have had a time creating nutrition for training and racing Triathlon.
Great video Si, can relate to so much of that having a dairy allergy, it's all in the prep, so much time spent making things from scratch, so I find batch cooking and freezing helps. Travel tips were useful, but I'd add choose a ferry, train or drive if possible and avoid flying so you can keep more of your own food on you during the journey. Hot flask of food taken aboard a ferry is more pleasant than a shorter flight and having nothing to eat.
UK brands to look out for dairy and gluten free are Lazy Days and Genius Gluten Free
potatoes are the best. most things are exponentially better at farmers markets or grown by yourself, and potatoes are one of those. so good.
Can si just sit down and talk to us once a week I loved this
This is a great video! My partner has celiac and by proxy I have to be mostly gluten free. Potato’s or rice, an with egg are my go to before races. Bananas are the worst on a bike! Thank you for speaking the truth
Thanks for watching! Glad we could help :)
Have been a coeliac for over 30 years and have lost count of the number times I’ve been asked if it is a lifestyle choice !!!
Regarding 🍻- Wold top brewery brew some excellent GF beers .Agree with your findings regarding bread - thankfully i am with you on the
🥔 and oats 👍👍
Really enjoyed this one. Si does such a good job!
I have friends that are gluten intolerant. For potlucks (pre-COVID) I have used recipes from How Can it be Gluten-free cookbook by America's Test Kitchen, and they've not had any reactions. My friends who can eat gluten like the recipes too. It's been a win-win.
My wife and daughter both have gluten and dairy intolerances so naturally my diet is free from as well. Over the last few years the Free From sections in the main supermarkets have gotten a lot better so worth checking them out. Also Brew Dog do gluten free beer which is good!
"Rusk" was the sneaky ingredient that got me before it was properly listed as "Flour and Salt" .
There are a great range of Gluten Free Sausages now which use rice flour rather than "Rusk"
Agriculture has Genetically modified wheat over the last 100 years eat to increase protein content = more profit for farmers. This, according to the world famous Mayo Clinic, has not bode well for patients who are increasingly senstivive to wheat protein/gluten. .......... thank you for this segment, Simon.
Brown rice flour works well for banana/zucchini/blueberry/etc. bread or muffins. Something where you expect a little bit crumbly texture (you almost can't overmix!). Oat flour with buckwheat flour work great for hearty pancakes. Oat flour works pretty well for scones ( and "American" biscuits), maybe a little dense.
Something to be aware of for oats (in the US at least) is that they can be cross contaminated by rye or wheat kernels from rogue/weed plants in the field if not "certified gluten free". I didn't remember hearing that in the video but was also distracted a couple of times so may have missed it.
*disclaimer* not personally celiac or allergic, have friends/family/co-workers who are.
Thanks for the video Si. Went GF after being diagnosed with MS then later Cirrhosis due to autoimmune hepatitis. Jovial makes excellent brown rice pasta with no corn. Asian rice wraps are a good alternative to bread. JPow’s Gran Fundo has plenty of GF options at the feed stations hint hint.
Lomg haul flights were a delight for me being gluten free. We got served first. :D
Brilliant video! Thankyou so much for all your great tips and advice
Gluten free M&S fruit cake is fantastic. Made a Christmas cake for my Coeliac brother a few years ago with several cakes and you can't tell the difference.
Interesting video. Don’t have any problems with gluten, but interesting still!
Do you have any gluten-free tips?
Soy sauce says it contains wheat. But when I was diagnosed with celiac disease last summer I got in contact with a dietitian who was an expert on gluten-free diets. She said that recent tests have shown that despite wheat being used in the process of making soy sauce there are little to no traces of gluten in soy sauce (according to the Swedish National Food Administration). Still, one should always try to stay safe as there might still be some traces of gluten (around 20 mg gluten/kg). I always try to get a gluten-free soy sauce, which tastes just as good as ordinary!
As a coeliac myself I tend to avoid the "gluten free" section in supermarkets. These gluten free products can be high in salts, fats and sugars. For the most part I stick with unprocessed natural foods like vegetables, fruits and meats which are gluten free. For feeding while riding the bike though, home made flap jacks sounds really good. I'm going to have to make some 👍🏻
100% corn tortillas! So versatile. Also easy to spread nutella on them, roll them up and stick them in your jersey. And tacos are just lush
Great update Si. I had only started looking into a GF diet for cycling. I was diagnosed as a coeliac four years ago. Has taken some getting us to but now with the GF diet I feel better than ever and so much energy versus the past.
Some of the gluten free wraps are great and a good alternative to the cardboard bread. I use sweet potato ones from a brand called BFree.
Breakfast, I have a few options - scrambled eggs with smoked salmon, rice or corn cakes with avocado, soft goats cheese and topped with either smoked salmon, tuna or broken up boiled egg. I tend to avoid a lot of the GF bread and cereals as they tend to have a lot of sugar content.
So many great GF pasta options available these days but would have to agree about potatoes. Here in Melbourne there is a place called Spudbar that’s 100% GF and do an amazing range of baked potatoes when I’m too lazy to sort my own
Go natural. And besides meats and dairy, include the following... Buckwheat, proso millet, "root" vegetables, "leaf" vegetables (very often they are both), nuts and seeds, beans, peas, lentils, maze. Go some exotic too: quinoa and chia seeds for example.
With true celiac it's not an option, but with many "IBS"s simple extension of time between supper and breakfast may help a lot: both with resealing the guts and suppressing inflammations. Fermented dairy products with live bacterial cultures may help a lot. Especially when combined with low refined sugar intake.
Following a very similar strategy since I discovered I was gluten-intolerant seven years ago or so. There isn't really much that I miss in terms of food and recently a gluten-free bakery opened close to where I live that makes the most amazing gluten-free bread I have ever eaten. Buckwheat flour is the main ingredient I think. I just need to be careful with that bread, I only get it once in a while, otherwise my "race weight" would be gone in no time :)
No, I had croissant in Paris in the 80s on a school trip, and they were not puff pastry.
I think at some point this has taken over, but I'm convinced it's a modern fabrication.
You used to be able to dip them in your large coffee and it would soak it up without collapsing.
So I would love to see a gluten free version in the old style.
But yes you can buy gluten free croissants in a puff pastry style, and they are quite nice.
A follow up video with a few of your recipes would be great. Especially your rice cakes
Great idea!
I’ve also been waiting for this video for a long time. Thanks for doing this. It made me laugh as you share the same irritations. Chocolate brownies (of CFB’s as I like to call them) were never my favourite cake either, now I think I hate them. I hate having such full pockets on long rides or going to events who don’t cater for GF. Rice flake porridge is great and a recent try for me.
Our pleasure, glad the vid was helpful!
Are your recipes available Si?
I'm in the process of lots of tests, many indigestion problems at the moment, so this is a well timed film thanks! No bananas on the bike really, how is this possible? Bananas and snickers only for me, how anyone can stomach endless gels is beyond me!!??
bread by Schar is pretty good, they make rolls, baguettes, crackers and other breads. . US brand Canyon Bakehouse makes the closest to wheat bread i have found.
Vegetarian for 40 years, and gluten free for last 10 years. Since going GF, my inflammation levels have decreased significantly. Much easier to find products now. Skip the potato and try buckwheat. My local bakery has the best GF buckwheat, cinnamon/raisin/walnut and pumpkin/chocolate chip breads. I don't miss gluten at all.
Thank you so much Si
Si, have you got a recipe for your flapjacks and rice cakes?
In North America 'flapjack' is synonymous with 'pancake'. Every time I hear someone on GCN talk about taking flapjacks on a ride I see a picture of someone rolling up a pancake with butter and maple syrup and then stuffing it in their jersey pocket.
Yes, I also would love to know those two recipes!
I always get my energy bars from Aldi cheap and nice and labelled gluten-free. As for beer shiny Brewery do some great ones
interesting.
nice kitchen backdrop btw.
Question, if you take so much food abroad with you how the hell do you stay within the weight limits ?
Hi have you tried eating GF pitta toasted sandwich or GF warmed up wrap? I hate GF bread unless toasted so feel ur pain, but the above is pretty good. Thanks I liked your video 🙂
How about doing a gluten free touring guide, where you can only eat what you can carry on your bike, it has to all be as healthy as possible, so avoiding processed sugar as much as possible, and you have to last a week.
just realised that if you close your eyes when this video is playing, simon sounds a little bit like richard aoyade.
Sorry, ensure oats are gluten free as non gluten free oats are produced alongside wheat and the contamination level is high. Also the similar protein is called avenin, most don't have a problem with it. Overenthusiastic cycling registered dietitian here, great vid!
German: speak English pronounciation „owe-nay glutain (like in again) bitto“. Happy days 😇
Oh, 10/10 for the vid..
Barley is in flippin everything. Check those ingredients!
Check out chef and coeliac Darina Allen for healthy gluten free recipes. Darina has worked closely with the charity Coeliac UK. Great raspberry muffin recipe. Xanthan gum gets you a good "no sawdust" bread mix.
🤔 What "other reasons" would anyone have to avoid gluten other than being celiac?
Gluten allergies and intolerances are slightly different than coeliac
Exactly , my daughter is celiac but I have a gluten intolerance. So the odd cheeky cake or sourdough bread I can get away with but a bowl of pasta destroys me .. I will spare the details ..
A few years ago, there was a dietary fad in N. America (I'm in Canada) that touted the gluten-free diet for weight loss. People jumped on the bandwagon without understanding that the commercially-made products they were substituting for their glutenous fare was often higher in saturated fats and sugars (on top of being more expensive). Someone even told me once she wished she could be celiac like me, so she wouldn't be tempted to eat so many pastries. Crazy!
A cycling friend gets very bad migraines if she unwittingly consumes some gluten.
If you have an autoimmune disease gluten is mostly the main trigger as it destroys the lining in your gut. You then will have autoimmune attacks on whatever tissue the immune system triggers. Mine destroys my thyroid. So be assured I avoid gluten, soy and dairy and some legumes that have shown to be problematic as well.
Si, it would have been important to mention that those that can eat oats, they should stick to gluten-free versions. Although oats a naturally GF they are normally processed in the same plants as other grains and so, because of x-contamination, they cannot be guaranteed to be GF. GF versions guarantee no x-contamination.
Hi Wayne, I purposely wanted to steer clear of specifics like that, hence why when I was talking about oats I said coeliacs should consult their doctors or dieticians. But yes you’re right, GF oats are important.
Wold top does gf beers. Also sponsor a cycling club team in East Yorkshire ithink
What is a flapjack?
Purity session IPA, gluten free beer but you can't tell, really really good beer
Lemon cake made with mashed potato.yessssss
What abt gluten free and keto?.
What about resistant starch that might be a good source of energy for us cyclists looking to drop off some extra weight.
Not celiac as such, but gluten (bread, etc) never sits well, so i have been eating mostly gluten free for a while now. Should i worry about oats? I keep buying gluten free oats, but i’m not sure if I am wasting my money?
I don't know whether you developed the condition long enough ago Si, my entire family on one side has variants of coeliac disease from wheat intolerance to the severe form of disease. Did you used to get the little books they produced every year, which updated which items in the supermarket that were gluten free?
Mash em, roast em...stick em in a stew?? Surely Si Wise Gangee
Do a video on avoiding carbs altogether.
I can only hope that you're joking. Celiac is real, but avoiding carbs entirely is just silly.
Thanks Si, nice to know I have company. And, no, there is no GF bread that doesn’t taste like sawdust.
Ignorant American here, why are flapjacks baked in the UK?
www.glutenfreepalate.com/gluten-free-vanilla-bean-cupcakes/ try this recipe for cake. I was bowled over as they were amazing! Use Doves Farm plain flour and follow the instructions exactly.. bake for about 12-13 mins not 18 as she says. Good luck enjoy 😉
Can you also give some tips about lactose free products?
Si talking about his Glutes again...
straight alcohol (gin, whiskey, vodka) are gluten free. I thought the issue with oats was how they are processed. A lot of mills simply use the same stones for wheat and oats. Here in the US we have companies like Bob's Red Mill who have dedicated gluten free milling stones so you can buy gluten free polenta and oats. Also, if you love oats so much, you really ought to try Bob's. Follow-up, isn't celiacs an auto immune disease wreaking havoc on your digestive tract? How long did it take you to heal? I would imagine training would be difficult at the same time.
potatoes yummy :) by the way can you get them freee range
🏆
Yyyyyyyes. Finally. :)))
Hands up whose kitchen costs more than their car Si.
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