Your health

At Burgen we use tasty nutritious ingredients in our delicious products so that they are an easy addition to your healthy balanced diet. That’s why you’ll see the phrase Deliciously Healthy on all of our packs.This section provides more information on eating well and staying active but if you have a specific Gluten Free question why not Ask Our Nutritionist?

Healthy Eating on a Gluten Free Diet


  • If you have been diagnosed with Coeliac Disease then it is important to cut out all sources of gluten from your diet and for wheat intolerance to cut out all sources of wheat. Foods that are gluten free are not necessarily wheat free, and vice versa, and so it is important to ensure you are selecting the right foods for your condition.
  • Whatever reason you follow a wheat and gluten free diet, it is important to make sure that you continue to eat healthily. Gluten and wheat free foods exclude wheat and gluten allergens, but are not necessarily designed to achieve weight loss.
  • The following tips are designed to help you follow a healthy, balanced gluten-free diet:
    • Many adults in the UK are eating more calories than they need compared to the amount of activity they are doing: the average man needs 2,500 calories a day and the average woman 2,000. Why not make a note of everything you eat for one day and see how many calories you’re eating?
    • Try to base your meals on starchy carbohydrate such as rice, potatoes, yams, gluten-free grains such as chia, millet, quinoa and teff; gluten-free breads and gluten-free pasta. Nutritionists advise that starchy foods should make up around one third of the foods we eat. Check the nutrition panel to look for higher fibre foods which contain 6g of fibre or more per 100g. Good gluten-free sources of fibre include brown rice, high fibre/multigrain gluten-free breads, pulses (peas, beans and lentils), nuts and seeds, fruit and vegetables, and potatoes in their skins.
    • Saturated fats in our diet have been found to raise cholesterol levels, so look for unsaturated vegetable oils, such as sunflower, for cooking and spread. When buying food, check the saturated fat content in the nutrition table on the back of pack - levels of 5g per 100g and above are considered to be high.
    • The 5-a-day message for fruit and vegetables is something we all know about, but how much is one portion? For small fruits such as plums or Satsuma’s, two pieces count as 1 portion. For berries, it would be 7 strawberries or 14 cherries. For larger fruit, half a grapefruit or a slice of melon count as a portion. Fruit and vegetables are naturally gluten-free.
    • Try to reduce sugar and sugary foods. Sugar is often added to sweets, biscuits, cakes and full sugar fizzy drinks.
    • Salt is often in the news because we need to make sure we’re not eating too much of it. Try not to add any salt to your food when cooking or at the table. About three quarters of our salt intake comes from the food we buy so look at the salt content on food packaging – more than 1.5g per 100g means the food is high in salt. Try using herbs and spices to add flavour instead.
    • Drink plenty of water: all non-alcoholic drinks count towards the 1.6 litres of fluid we need each day but water and milk are considered the best choices.
    • Government advice is that we should eat more fish - aim for at least two portions a week, with one of those being an oily fish like salmon or sardines.