The Ultimate Gluten-Free Guide to Cardiff: A Coeliac’s Haven in Wales (2025)

Looking for safe gluten-free options in Cardiff? As a coeliac who’s explored this vibrant Welsh capital, I’m excited to share this comprehensive guide to help you navigate Cardiff’s growing gluten-free scene with confidence. Cardiff has become increasingly coeliac-friendly over the past few years, making it a fantastic destination for anyone following a strict gluten-free diet.

Gluten free Cardiff

🌟 Quick Highlights:

  • Cardiff’s dedicated gluten-free spots
  • Coeliac-friendly restaurants with cross-contamination protocols
  • Hidden gems and local favorites
  • Tips for safe shopping
  • Price ranges for budgeting

Safe Havens: 100% Gluten-Free Establishments

  1. Coeliac Kitchen (Cardiff Bay)
  • Dedicated gluten-free bakery with zero cross-contamination risk
  • Must-try: Their Welsh cakes (ÂŁ2.50 each) and afternoon tea (ÂŁ25 per person)
  • Pre-order available for special occasions (48 hours notice required)
  • Indoor and outdoor seating available
  • Opening hours: Tuesday-Sunday, 9am-5pm
  • Perfect spot for breakfast meetings or casual lunch
  1. The Free From CafĂŠ (City Centre)
  • 100% gluten-free premises with dairy-free options
  • Extensive breakfast and lunch menu (ÂŁ8-15 per main course)
  • Popular for their Sunday roasts (booking essential)
  • Kids menu available
  • Cozy atmosphere with local artwork
  • Weekly specials board featuring seasonal dishes

Coeliac-Friendly Restaurants

  1. The Real Italian (Castle Quarter)
  • Certified gluten-free pizza options (ÂŁ12-18)
  • Separate prep area with color-coded equipment
  • Staff trained in coeliac safety protocols
  • Extensive wine list with clearly marked GF options
  • Beautiful castle views from the terrace
  • Perfect for romantic dinners or group celebrations
  1. Cardiff Castle Kitchen
  • Clearly marked menu with 40+ gluten-free options
  • Dedicated fryer for chips and other fried items
  • Traditional Welsh dishes with GF alternatives
  • Price range: ÂŁ15-25 for main courses
  • Historic setting with modern safety standards
  • Seasonal menu changes with local ingredients

Shopping for Gluten-Free Products

  1. Cardiff Central Market
  • Several stalls offering GF products
  • Fresh produce and local goods
  • “Free From Wales” stall specializes in Welsh GF products
  • Best times to visit: Tuesday-Saturday, 8am-12pm for freshest selection
  • Local producers often offer samples
  • Monthly artisan food markets with GF options
  1. Major Supermarkets
  • Tesco Extra (Western Avenue)
    • Largest Free From section in Cardiff
    • Weekly deals on GF products
    • Dedicated GF freezer section
  • Marks & Spencer Food Hall
    • Premium GF ready meals
    • Extensive GF snack selection
  • Morrison’s (City Centre)
    • Budget-friendly GF basics
    • Fresh GF bakery items daily

Local Tips:

  • Always mention you’re coeliac, not just gluten-free
  • Cardiff has a strong coeliac community group that meets monthly at The Free From CafĂŠ
  • Download the local celiac society app for instant updates
  • Join the “Cardiff Coeliacs” Facebook group for real-time recommendations

Safety First:

  • Always call restaurants in advance during peak hours
  • Carry a Welsh translation card for “coeliac disease” (available at tourist offices)
  • Keep emergency snacks handy (local shops close early on Sundays)
  • Consider downloading the local allergen alert app

Hidden Gems:

  • Cardiff Bay’s weekend market (Saturday-Sunday, 10am-5pm) features 5+ GF street food vendors
  • Several traditional Welsh cake makers now offer GF versions (pre-order recommended)
  • Local food festivals usually have dedicated GF sections with sampling opportunities
  • Monthly pop-up GF bakery events across the city

Planning Your Visit:

  • Book popular spots at least 48 hours in advance
  • Consider staying near Cardiff Bay or City Centre for easy access to GF options
  • Join local Facebook groups for current recommendations
  • Best times to visit: Spring and Autumn for food festivals

Transportation Tips:

  • Most GF restaurants are within walking distance of Cardiff Central Station
  • Bay Bus runs every 10 minutes to Cardiff Bay’s GF spots
  • Parking available at St. David’s Centre for city centre locations
  • Bike-sharing scheme available for exploring multiple locations

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Understanding Villi: Key to Nutrient Absorption


The relationship between gluten and the villi in the small intestine is a central aspect in understanding coeliac disease.  When a person with coeliac disease consumes gluten, the villi in their small intestine undergo inflammation and damage, leading to the flattening of them, causing a wide range of short-term and long-term symptoms. 

The human digestive system is a remarkable and intricately designed mechanism that plays a vital role in breaking down food and absorbing essential nutrients. Among its many components, the small intestine stands out as a key player in nutrient absorption, thanks to its unique structure, particularly the finger-like projections known as villi. But what are villi? Let’s delve into the world of villi in the intestine, exploring their structure, functions, and the pivotal role they play in ensuring efficient nutrient absorption.

Structure of Villi: Villi are tiny, finger-like projections that line the inner wall of the small intestine, creating a vast surface area for nutrient absorption. These structures, which resemble microscopic hair-like projections, increase the overall absorptive capacity of the small intestine tremendously. Each villus consists of a core of connective tissue, a network of blood vessels, and a lymphatic vessel, all encased in a layer of simple columnar epithelial cells.

The Surface Area Advantage: The primary function of villi is to maximize the surface area available for nutrient absorption. The small intestine, despite its name, is the longest part of the digestive tract, and villi significantly enhance its absorptive capacity. When viewed collectively, the vast number of villi in the small intestine creates a surface area large enough to facilitate the absorption of nutrients from the digested food.

Absorption Process: Villi play a crucial role in the absorption of nutrients such as carbohydrates, proteins, fats, vitamins, and minerals. As the products of digestion pass through the small intestine, they encounter the microvilli on the surface of the epithelial cells, further increasing the absorptive surface area. The nutrients are then absorbed through the epithelial cells and transported into the bloodstream or lymphatic system, where they are distributed to various parts of the body.

Blood and Lymphatic Supply: The core of each villus contains a dense network of capillaries and a lacteal, which is a lymphatic vessel. These blood vessels and the lacteal work together to transport absorbed nutrients away from the small intestine and into the circulatory system. The bloodstream carries water-soluble nutrients, such as sugars and amino acids, while the lacteal transports fats and fat-soluble vitamins. This intricate network ensures that the absorbed nutrients reach their respective destinations within the body.

Role in Maintaining Homeostasis: Beyond nutrient absorption, villi also contribute to the maintenance of homeostasis within the body. By selectively absorbing nutrients based on the body’s needs, the villi help regulate essential processes such as blood sugar levels, electrolyte balance, and overall energy homeostasis.

The microscopic villi in the small intestine are unsung heroes in the intricate dance of digestion and nutrient absorption. Their unique structure and function exemplify the elegance of the human body’s design, allowing for efficient absorption of vital nutrients essential for sustaining life. Understanding the role of villi not only enhances our appreciation for the complexity of the digestive system but also underscores the importance of maintaining a healthy and balanced diet to support optimal nutrient absorption and overall well-being. As the immune system perceives gluten as harmful and launches an attack on the villi when gluten is consumed, it’s vital that people with coeliac disease protect their villi and avoid gluten

This is taken from my book: Vibrant Villi

A Coeliac’s Guide to Gluten-Free Dining in Lisbon: Must-Visit Restaurants (2025 Update

As someone living with celiac disease who has traveled across 5 continents, I’m excited to share my carefully researched guide to truly celiac-safe dining in Lisbon.

While the city offers many gluten-free options, I’ll focus on the establishments that take cross-contamination seriously and are certified by the Portuguese Celiac Association (APC).

  1. The Food for Real – This APC-certified 100% gluten-free restaurant is a true gem for celiacs in Lisbon. With two locations in the city, they’ve earned their reputation as one of the safest options for celiac diners. Their dedicated gluten-free kitchen ensures zero cross-contamination, making it a worry-free dining experience.
  2. Rice Me – Located in central Lisbon, Rice Me specializes in rice-based dishes with dedicated gluten-free options. While not a 100% gluten-free facility, they demonstrate strong awareness of celiac requirements and have clear protocols for handling gluten-free orders.
  3. Bonna Pastelaria Gluten Free – This 100% gluten-free bakery is certified by the Portuguese celiac association, offering everything from pizzas to traditional Portuguese pastries. Finally, a place where celiacs can safely enjoy pastel de nata!

Important Tips for Celiac Diners in Lisbon:

  • Always carry a Portuguese gluten-free restaurant card (“cartĂŁo sem glĂşten”)
  • Make reservations in advance and communicate your celiac requirements
  • Look for APC certification (Portuguese Celiac Association)
  • Remember that “sem glĂşten” means gluten-free in Portuguese

Natural Gluten-Free Portuguese Options:

  • Grilled fish (peixe grelhado)
  • Grilled meat (carne grelhada)
  • Rice dishes (arroz)
  • Boiled potatoes (batatas cozidas)
  • Fresh vegetables (legumes frescos)

Final Thoughts – Lisbon isn’t just another European capital – it’s a celiac-friendly destination that takes gluten-free dining seriously. Whether you’re craving traditional Portuguese flavors or international cuisine, these restaurants prove that being coeliac in Lisbon is no barrier to exceptional dining experiences.

Remember to pack those stretchy pants – you’re going to need them!

Have you tried any of these gluten-free restaurants in Lisbon? Share your experiences in the comments below! And don’t forget to save this guide for your next trip to Portugal’s capital.

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#GlutenFreeLisbon #CoeliacTravel #GlutenFreePortugal #LisbonFoodGuide #GlutenFreeDining

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Coeliac Disease: Historical Insights from Ancient to Modern Day

This blog post is an expert from Chapter 1 of my book: Vibrant Villi – Coeliac Disease Made Simple.

The history of coeliac disease can be traced back to ancient times.

2nd Century

The first known description of the disease was written by the Greek physician Aretaeus of Cappadocia in the 2nd century AD.

Aretaeus

Aretaeus, a distinguished Greek physician, holds a special place in medical history as one of antiquity’s most influential writers. His eight medical texts explored a wide range of ailments, including asthma, epilepsy, pneumonia, and the condition we now recognize as coeliac disease. You could say he was the “Jack of all ailments” in his day—minus the modern diagnostic tools, of course.

In his book On the Causes and Symptoms of Chronic Diseases, Aretaeus offered the first known description of coeliac disease, which he called “coeliac affection.” The term ‘koiliakos’ was derived from the Greek word ‘koelia,’ meaning abdomen—a clear hint that something was afoot (or ab-domen!) in the digestive system. He described the condition succinctly:
“If the stomach be irretentive of the food and if it pass through undigested and crude, and nothing ascends into the body, we call such persons coeliacs.”

For a man living over 1,800 years ago, his observations were impressively accurate. Aretaeus noted that this affliction primarily affected children and was often associated with malnutrition and wasting. His treatment advice? Avoid grains like wheat, barley, and millet. In other words, he was centuries ahead of the modern gluten-free movement—no trendy quinoa bowls required.

Aretaeus didn’t stop at coeliac disease. He also wrote about diabetes, asthma, epilepsy, and more, proving himself to be a true medical multitasker. His sharp observations and practical advice laid the foundation for modern medicine, showing that even in the ancient world, science was far from crude.

19th Century

For centuries, coeliac disease was an enigma—a mysterious and often fatal condition that baffled physicians. But by the 19th century, the medical world started making headway, thanks to some diligent researchers. Among them was Samuel Gee (1839–1911), an English paediatrician who, in 1888, provided a game-changing breakthrough in understanding the disease.

Samuel Gee

In his paper, On the Coeliac Affection, published in the St. Bartholomew’s Hospital Reports, Gee offered the first comprehensive modern description of coeliac disease. He didn’t just stumble onto his findings; he meticulously studied over 100 children with chronic indigestion, wasting, and other symptoms. If Gee had a superhero alias, it might have been “Captain Observant.”

Gee noted that the disease’s tell-tale signs included chronic diarrhoea, abdominal distension, wasting, and stunted growth—symptoms that sound like a checklist for a very unpleasant day. He also observed a higher prevalence among children from poorer backgrounds, possibly because their diets included more grain-based staples (or perhaps because gluten-free croissants hadn’t been invented yet).

Most impressively, Gee theorized that coeliac disease was caused by a food intolerance, decades before “gluten-free” became a dinner-party buzzword. He discovered that his patients improved on a diet excluding wheat and other grains, but the exact culprit eluded him. Gluten, lurking like an invisible dietary villain, would remain unmasked for decades.

Beyond coeliac, Gee was a busy man. He contributed to understanding conditions like cyclic vomiting syndrome and scarlet fever, while also mentoring a generation of paediatricians. A respected teacher and practitioner, Gee’s legacy reached far beyond his own research, though he probably never guessed he’d inspire millions to swear off bread centuries later.

Gee’s groundbreaking work on coeliac disease transformed countless lives. Today, he stands as a towering figure in the history of coeliac research—a hero of the gluten-intolerant, even if he never got to taste a slice of gluten-free pizza himself.

20th Century

A couple of decades later in the 1920s, the American paediatrician Sidney Haas conducted a series of experiments that showed that carbohydrates were the culprit food in coeliac disease.

Sidney Haas

He is best known for introducing the “banana diet,” a treatment regimen that involved feeding coeliac patients a diet rich in bananas and other fruits and vegetables. Haas’s work on coeliac disease was groundbreaking at the time, as the cause of the disease was not yet understood. He observed that children with coeliac disease who ate bananas showed significant improvement in their symptoms. Haas hypothesized that bananas contained an enzyme that could break down the protein that triggers the illness.

Haas’s banana diet was not a cure, but it did provide a way to manage symptoms. It was widely used in the 1950s and 1960s, before the development of a gluten-free diet.

Haas’s work on coeliac disease was controversial, as some doctors believed that bananas were not an effective treatment. However, his work paved the way for the development of new treatments.The history of coeliac disease can be traced back to ancient times.

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