How Orgran Assists

The Orgran brand offers a comprehensive range of natural gluten free foods for better health and wellbeing. They have been developed with the assistance of nutritionists and dieticians to assist special dietary requirements. Whilst many people choose wheat free, natural alternative grain diets, there are many that require a specialised diet.
More information
Please explore the links below to find out more about healthy living on a gluten free diet. The information provided on gluten free diets is for general information. Please consult a health professional if you feel you suffer from a food intolerance or medical condition.
Anxiety - A healthy diet to aid anxiety

What is Anxiety?

It is normal to feel some anxiety in our day-to-day lives. It is when this anxiety affects a person’s quality of life or begins to incapacitate him or her that it becomes a problem. Everyone feels on ‘high alert’ at times. The heart begins to race or breathing can become short. These physical symptoms can occur when facing a positive or a negative experience. Your heart may race as your horse prepares to cross the line first – or it may race as you are prepare to sit an exam. For some people, however, anxiety can also be a long-term medical issue. Anxiety is a condition that gives a strange feeling of continuous unease and even fear. It is a ‘feeling’ that diminishes the quality of life of the individual. Anxiety that incapacitates an individual is called Anxiety Disorder. Symptoms Associated with anxiety are the feelings of tension, worry, frustration, irritability and even hopelessness. These in turn lead a person into a range of other issues such as difficulty concentrating, continuous fatigue, insomnia, restlessness, extreme tension, headache, dry mouth, poor digestion, irritable bowel, acne, heart palpitations or even sexual dysfunction. Ongoing stress, poor sleep, poor diet, the frequent use of stimulants such as coffee and other substances such as energy drinks and drugs leads to a condition called ‘adrenal fatigue’. This is characterised by the decrease of Cortisol in the body, which is an anti-stress hormone. Treatment

The 3 main treatments for anxiety and fatigue are:

  • The use of anti-anxiety drugs and anti-depressants
  • Counselling and psychotherapy
  • Diet: mainly the elimination of coffee. Some foods that may increase anxiety are refined sugar and artificial additives

Other treatments could include:

  • Nutritional supplements & vitamins
  • Herbs
  • Physical activity
  • Aromatherapy
  • Stress reduction techniques such as yoga, tai chi, massage, mediation and breathing exercises

How can Orgran products assist?

Orgran’s full range of products are gluten free, 100% natural and do not have added MSG or any artificial ingredients. They are suitable for a well balanced diet and help promote wellbeing. They may assist in reducing the artificial stresses in your body that can be brought on by impure ingredients found regularly in over processed foods. Orgran Supergrains range brings back the power of ancient times offering superior nutrition. Supergrains such as Amaranth and Quinoa, known for their superior nutritional qualities, are incorporated within products in the range. These grains offer superior nutrition compared to mainstream modern grains. This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Athletes - Nutrition for athletes
Athletics is becoming increasingly competitive. Athletes realise that more stress is being placed on performance. Integral to the ability to perform, and general well-being, is a nutritious diet. Good nutrition should be part of any training program if an athlete wishes to succeed. Athletes striving for peak performance and stamina require diets high in carbohydrates in order to maintain high energy levels. Providing the fuel that an athlete’s body needs begins at breakfast.  Eating a healthy breakfast containing alternative grains that are full of complex carbohydrates can help release energy during strenuous physical activity. Eating a large and varied assortment of grains is also an important component of an athlete’s eating plan. The importance of a high carbohydrate diet for both health and performance related issues has been a common theme that health and sports science professionals have discussed and researched for the best part of the last 25 years. We know that the typical “western diet that derives up to 40% of its total energy in the form of fat can help to increase the incidence of some of the western world’s most common degenerative diseases. It is also well known that the hard training endurance athlete (like runners or cyclists) need carbohydrate each day to ensure adequate replenishment of the body’s glycogen stores. Until relatively recent times, carbohydrates were viewed as being of one of two classes: (i) simple sugars (like common white sugar) or (ii) complex carbohydrates (like breads and cereals). Over the years we have come to learn that complex carbohydrates are the most nutritious choice. Research of a more recent nature however suggest that maybe we should look at classifying carbohydrates via a scale known as the “glycemic index.” Simply stated, the glycemic index is a ranking system which rates and compares various carbohydrate based foods in relation to their speed of release of glucose into the bloodstream relative to free glucose which has been given an arbitrary value of 100. Foods such as legumes (eg: lentils) that provide a slow, but sustained release of glucose into the blood stream without the accompanying “insulin surge” are said to have a “low glycemic index” (lentils are approximately 29), whilst food such as potato, bread and many breakfast cereals have considerably higher glycemic indexes, in some cases almost approaching that of free glucose  (potato approximately 98)  and as such spill into the bloodstream resulting in an insulin surge and a rebound effect in which blood glucose levels peak quickly, then dwindle almost as quickly in response to the insulin release from the pancreas. By knowing which types of carbohydrate or carbohydrate based foods, to choose in specific circumstances the athlete can benefit. The implications of this for the endurance athlete are therefore considerable,  For example, a lower glycemic index food can consumed a couple of hours prior to prolonged strenuous exercise may provide a sustained, slow release source of ready glucose into the bloodstream to fuel exercising muscles for longer periods of time than higher glycemic index foods, which would provide a quick surge of glucose into the bloodstream and then plummet in response to insulin release. On the other hand, following exhaustive endurance exercise in which muscle glycogen stores have been emptied it may be in the athlete’s interest to consume a food which has a higher glycemic index. Research has shown that there is a ‘window in time” of approximately two hours post exercise in which the body most effectively resynthesises muscle glycogen within glycogen depleted muscles. Raised insulin levels associated with higher glycemic index foods, enhance glucose uptake into muscle cells therefore facilitating glycogen resynthesis at a faster rate, meaning the athlete’s muscle glycogen stores will be replenished quicker, allowing for another quality training session to be instigated sooner.

How can Orgran products assist?

Orgran understands the needs of those of the athletic and fitness community. Orgran offers one of the most comprehensive range of low fat natural foods based on a wide range of carbohydrate sources and nutritional offerings. This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Autism Spectrum Disorders - Nutrition for autisim, Casein free diet

What is Autism?

Autism is a life-long developmental disability, affecting the individual’s understanding of what he/she sees, hears and senses. As a result, people with autism can have problems in social relationships, communication and behaviour. It affects all ethnic and social groups. Understanding of autism has improved greatly over the years, although there is no known cure.


Autism is a developmental disability. A person with autism will have significant difficulties in several areas of his/ her development. Individuals with autism typically show uneven skill development. All people with autism will have problems with communication, social interaction and behaviour, regardless of the level of intellectual functioning. The degree of severity of characteristics differs from person to person, but can include the following: Communication: Autism affects the ability of a person to understand the meaning and purpose of body language and the spoken and written word. There may be delay or absence in language development, difficulties understanding speech, difficulties using language along with difficulties understanding and using gestures. Social Interaction: Social interaction is an essential part of life for most people. For people with autism being sociable is difficult. Problems usually occur with understanding relationships, relating to others, maintaining eye contact, forming friendships, understanding other people’s thoughts and feelings. Some appear to withdraw and become isolated; others try very hard to be sociable but never seem to get it right. Variable Sensory Responses: May appear to have selected hearing, may use peripheral vision, may show extreme fear reactions, apparent insensitivity to pain, may show lack of responsiveness to cold or heat or may overreact to any of these. Intellectual Functioning: Uneven pattern of skills, some things may be done quite well in relation to overall functioning such as memorising dates, numbers or advertising jingles. The majority of people with autism have varying degrees of intellectual disability. Activities and Interests: Restricted range of activities and interests: unusual repetitive body movements such as hand flicking, spinning or rocking and walking on tip-toes. It is common for autism sufferers to create rigid routines and display obsessive or ritualistic behaviours such as peeling paint/wallpaper, smelling food before eating and showing resistance to and difficulty adapting to change. Play: a person with autism will commonly lack imaginative play skills and play with toys in a manner that is inappropriate to the function of the toy.  Examples of this include lining up textas instead of drawing with them.  Autism sufferers may have difficulty learning through imitation.

How is Autism diagnosed?

Assessments are provided by most Child and Adolescent Mental Health Services, specialist pediatricians and child psychiatrists, and private teams or clinics. If affected, most children will show signs of autism by two years of age, but a diagnosis may not be confirmed until three years of age and sometimes older. The main criteria used for diagnosis are:

  • Qualitative impairment in verbal and non verbal communication
  • Qualitative impairment in reciprocal social interaction
  • Markedly restricted number of activities and interests and impaired imaginative play
  • Symptoms evident during first 30 months of life

Autism may be diagnosed using the above criteria, or there may be varying amounts of disability in other areas of development which result in diagnosis of conditions called Asperger Syndrome or Pervasive Developmental Disorder – Not Otherwise Specified (PDD – NOS). These developmental disabilities are referred to as Autism Spectrum Disorders. People with these disorders are affected differently, but all require specialised assistance and support.


Behavioural and Developmental Therapy: There is no one therapy or approach to the treatment of autistic disorders. The needs of each person vary greatly. Specialised educational approaches enhance development in social, language, self-help, co-operation and other basic skills. These are best implemented within controlled, consistent, predictable and organised routines to assist children to progress with learning. Early intervention is highly desirable. Medications: Medication has no specific role in autism; however some may be useful to manage co-existing conditions.  For example,  anticonvulsants are required if epilepsy develops, and medications may be prescribed to treat aggression, depression and anxiety if they develop. These would be prescribed by a suitably qualified medical practitioner. Diet Therapy: All people benefit from a diet that is nutritionally adequate. Eating a wide variety of nutritious foods including grains and cereals, fruits, vegetables, dairy and meat foods daily is an important part of a healthy diet. Children need appropriate food and physical activity for normal physical growth and development. It is important to achieve an adequate food intake to balance the physical activity and growth of childhood and adolescence. There have been some suggestions that a casein-free/gluten-free diet may be beneficial in the treatment of Autism. Significant research into the role of this diet has been undertaken by the Autism Research Unit of the University of Sunderland, UK. It is strongly recommended that anyone considering such dietary management should seek the support of their medical practitioner and an experienced accredited practicing dietitian who work in this area. The dietary restrictions can be challenging. It is recommended that you discuss your child’s diet with a dietitian to ensure that it includes all of the important nutrients necessary for growth and development.

How can Orgran products assist?

The entire range of Orgran products are gluten free & casein free. For those choosing to follow a gluten-free/casein-free diet for the management of autism, Orgran products are ideal. For those wanting to follow general principles of healthy eating, you can enjoy the benefits of alternative grains. Orgran Kids is an exciting range of treats and lunch box snacks designed to taste great and reassure parents that the products offer nutritional benefits. Added fibre and complex carbohydrates are just some of the features in products within the range. Orgran Kids products are Gluten Free, Casien Free, Nut Free & Soy Free. This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Candida - Symptoms and Diet

What is Candida?

Candida is a yeast, which is normally present in the bowel. It feeds on sugars, simple carbohydrates and fermented products like alcohol and cheese. Unfortunately the presence of candida in the body weakens the immune system, which has to try and cope with the toxins produced by the yeast. The yeast takes over and turns into a nasty mycelial form, which sends out mycelia or roots, which invade the rest of the body. This is where the long-term problems start as unpleasant symptoms are produced in the part of the body that the yeast takes control of.


The list of symptoms below has been collated from the case histories in many books. No-one has all of them and obviously many of them can be attributed to other problems. If you do suspect you have candida however just looking through the list might help to confirm your suspicions. You may not have all of them at the same time but may have any of them at any time depending on which part of your body the candida has taken over.

Digestive problems

white coated tongue
alternate diarrhoea and constipation
irritable when hungry
mucus in stool
flattened stool
frequent sore throats
bad breath
sore mouth
rectal itch
white discharge from the bowels
abdominal pain
feeling of never having a complete bowel movement
urgency to pass stool

Urino-genital problems

vaginal itch/burning
vaginal discharge
repeating cystitis
urinary urgency
burning on urination
painful periods
menstrual cramps
lack of interest in sexual activity
urinary frequency


Avoid foods that you may be sensitive to. Cow’s milk, milk products and wheat are the most likely here. To reduce the strain on the immune system and to allow the maximum absorption of the nutrients, you may try a rotation diet as an optional alternative, a Glutamine supplement will also help here. A simple explanation of food combining is not to eat proteins and carbohydrates at the same meal because they are digested in different acidic environments. A rotation diet works on the principle that it takes five days for traces of a food to be removed from the body. Eating a food type only every five days means that: the immune system has a chance to recover by not being subjected to the same allergens everyday. When food is re-introduced after five days an adverse re-action will indicate that your body is intolerant to that substance. Eat plenty of fresh vegetables, organic if possible to provide essential nutrients and antioxidants to repair the immune system and fibre to help repair the digestive system.

How can Orgran products assist?

The entire range of Orgran products are suitable for people with dairy and yeast sensitivity. Orgran products are ideal as they are free from dairy, egg, lactose, casein, milk, yeast and wheat. For those wanting to follow the general principles of healthy eating, you can enjoy the benefits of alternative grains with Orgran’s great range of pastas, crispibreads, bread and baking mixes, breakfast cereals and biscuits. Orgran products are a delicious inclusion in a yeast free diet.

This information on Candida was referenced with permission from

This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Coeliac Disease - Dietry requirements for Coeliacs

What is Coeliac Disease?

Coeliac disease (pronounced Seel-ee-ak), is a medical condition and is a permanent intestinal intolerance to dietary gluten (the protein portion of wheat, rye, barley, triticale and possibly oats). In untreated coeliac disease the lining of the small bowel (intestine) is damaged. This causes a flattening of the tiny, finger-like projections, called villi, which line the inside of the bowel. The function of the cells on normal villi is to break down and absorb nutrients in food. In untreated coeliac disease, the lining of the intestine becomes inflamed and gives a characteristic flat appearance. The surface area, which enables the absorption of nutrients and minerals from food, is seriously depleted. This leads to deficiencies in vitamins, minerals and sometimes proteins, carbohydrates and fats. Around 10% of all first degree relatives (parents, brothers, sisters or children) of a person with coeliac disease will also have the disease. Coeliac disease is predominantly a disease of Caucasians. In the past, coeliac disease was regarded as only a childhood condition, which produced symptoms in very young children when gluten was introduced to their diet. It is now known that it can affect a person at any age from infancy to senior years. Many have few or no problems during childhood but develop symptoms only as adults. In addition, the symptoms of coeliac disease can be minor or atypical and can even be clinically silent.


Listed below are some of the symptoms, which may occur singularly or in combination:

  • Fatigue, weakness and lethargy
  • Anaemia – that does not respond to treatment or recurs after treatment until the correct diagnosis is made and a gluten free diet is followed
  • Flatulence and abdominal distention
  • Diarrhoea – this may begin at any age and is often present for years prior to diagnosis
  • Constipation – some are likely to experience constipation rather than diarrhoea
  • Cramping and bloating
  • Nausea and vomiting
  • Weight loss – although many do not lose weight and some can even put on weight

Since other conditions can closely mimic coeliac disease, the correct diagnosis can only be made by showing that the bowel lining is definitely damaged. This is done via a biopsy of the small intestine. A biopsy test should always be performed before starting a gluten free diet. Trialing of a gluten free diet does not provide a diagnosis of coeliac disease and subsequent investigations whilst on a gluten free diet will render false negatives. This includes the serological testing (blood tests). Prior to diagnosis, a gluten free diet may delay the diagnosis of another condition with similar symptoms. It is important to discuss the possibility of coeliac disease with a doctor, if anyone has a close relative with the condition or if they have been treated for anaemia on previous occasions.


People with coeliac disease remain sensitive to gluten throughout their life, so, in this sense, they are never cured — even if symptoms disappear, damage to the small bowel can still be taking place, if gluten is being ingested. However after the removal of gluten from the diet, a reversal of the abnormalities of the lining of the bowel occurs and the problem of deficiencies eventually resolve. This usually takes a few months but in some cases can take up to a couple of years. Relapse occurs if gluten is reintroduced. Older patients often take longer to recover however people with coeliac disease should remain otherwise healthy as long as they adhere to the diet.

How can Orgran Products assist?

Orgran produce a comprehensive range of gluten free products. The products can be enjoyed any time of the day and are suitable for people who are diagnosed with coeliac disease. Try Orgran’s Buckwheat pancake mix  or Cereals for breakfast. Coeliacs can still even enjoy a sandwich with Orgran’s range of Gluten Free Bread Mix varieties or take pleasure in enjoying a bowl of pasta with the whole family using any one of Orgran’s vast range of al dente pasta varieties. Finish with Orgran’s cake mix varieties for dessert! This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Diabetes - Dietry requirements for Diabetics

What is Diabetes?

Diabetes is a condition where the body has a reduced ability to control the amount of glucose in the blood. Blood glucose levels are partly controlled by the hormone insulin. In people with diabetes, the body may stop producing enough insulin to control blood glucose levels or alternatively, there may be enough insulin but it may not be working properly. These can be classified as Type I or Type II Diabetes as described below. Without enough effective insulin, glucose levels in the blood will rise above normal levels. In general, blood glucose levels range between 3.5-8.0mmol/L. People with diabetes are recommended to maintain blood glucose levels between 4.0-10,0mmol/L. This is best achieved by following a healthy eating plan, including regular physical activity and taking medication (eg. insulin and/or tablets) as prescribed. Types of Diabetes Type 1: Diabetes (Insulin Dependent Diabetes Mellitus or Juvenile Onset Diabetes). It usually occurs in people under 30 years, but can occur at any age. In Type 1 diabetes, the pancreas stops producing insulin. Therefore people with Type 1 diabetes require insulin injections to control their blood glucose levels. Type 2: Diabetes (Non Insulin Dependent Diabetes Mellitus or Mature Age Onset Diabetes). It usually occurs in people who are over the age of 50 years and have a family history of diabetes; or are overweight, although sometimes it affects others too. People with Type 2 Diabetes often still produce insulin, however the body is ineffective at using it. It can be called insulin resistance, and is often made worse by being overweight. People with Type 2 diabetes benefit from a healthy diet, regular exercise and (often) weight reduction. People with diabetes may require tablets and sometimes insulin.


  • Increased thirst
  • Increased need to urinate
  • Feeling tired and lethargic
  • Blurred vision
  • Constant hunger
  • Unexplained weight loss
  • Slow healing of cuts
  • Itching, skin infections


If you are diagnosed with diabetes, it is important to keep in regular contact with medical professionals. This includes your doctor, who may refer you to a specialist endocrinologist. You will also benefit from talking with an Accredited Practicing Dietitian and Diabetes Educator. You will also benefit from joining support organisations such as the International Diabetes Institute. Finding out as much information as you can about diabetes will teach you how to manage your diabetes best. Take responsibility for your health and speak to medical professionals about:

  • Healthy eating
  • Regular physical activity
  • Medication – tablets and/or insulin injections
  • Regular health checks with various members of the diabetes team
  • Maintaining a positive mental attitude
  • Home monitoring of blood glucose levels

This will assist you to keep blood glucose levels as close to normal as possible (between 3.5-8 mmol/L). Keeping your blood glucose levels in normal ranges will help prevent the short term effects, and long term complications of poor blood glucose control such as heart disease, kidney disease, stroke, eye problems and circulation problems. How Does Diet Help Diabetes? A healthy diet is an essential part of managing diabetes. The diet for diabetes is simply healthy eating, and is recommended for all people. An Accredited Practising Dietitian can individualise your dietary needs. Healthy eating ensures you not only look after your daily blood glucose levels, but also your long-term health including reducing the risk of complications. Recommendations for healthy eating for diabetes include: Reduce saturated fat intake (e.g. fat on meat, skin on chicken, butter, cream, coconut milk/cream, many processed snacks and take-away foods). Poly-unsaturated and mono-unsaturated fats are healthier choices than saturated fats. Choose sources of these healthy fats in preference such as olive and canola oil, nuts and avocado. If overweight, you may also benefit from reducing the total amount of fat in your diet. Eat foods with carbohydrate regularly. Some people with diabetes use ‘exchanges’ to work out how much carbohydrate they need. Try to include carbohydrate foods that are broken down and digested more slowly by the body at each meal. These are called low glycaemic index foods. Your dietitian can describe these for you. Include high fibre foods. Eating a diet high in fibre (especially soluble fibre) slows the glucose absorption from the small intestine into the blood. High fibre foods also tend to be more filling, therefore assisting in prevention of obesity. Good sources of soluble fibre include grains, legumes (dried peas, beans, lentils), vegetables, some fruits and psyllium. Try to choose high fibre breads and cereals, fruit and vegetables each day. Include moderate amounts of protein for example, lean meat, skinless chicken, seafood and fish, eggs, dried peas, beans and lentils, skim or low fat milk and yoghurt, and low fat cheese; Limit intake of high sugar foods. Most people with diabetes can include a small amount of sugar as part of their meal, but foods or drinks that contain large amounts of sugar should be avoided such as soft drinks and lollies. Limit intake of salt. A high salt diet can increase blood pressure in some people. It is important for people with diabetes to control blood pressure. Try not to add salt when you cook or at the table, and limit the use of high salt foods. Limit alcohol. It is recommended that people with diabetes who drink alcohol only drink in moderation and with food. Limit alcohol to one to two standard drinks per day and have two alcohol free days per week. Eat regular meals. It is important to eat regular meals each day. Skipping or delaying meals may affect blood glucose levels and leave you feeling unwell. Healthy Lifestyle Tips for Diabetes sufferers  Keep active. Regular physical activity is an important part of diabetes management. It assists in controlling blood glucose levels and is an important part of weight control. Try to be active each day. Maintain your weight within the healthy weight range. Losing weight if overweight can actually help improve your blood glucose control. Speak to your doctor or accredited practising dietician about the reccomended healthy weight range for you. Maintain regular contact with health professionals. Have regular reviews with your doctor, dietitian and diabetes educator to ensure your blood glucose control is optimal. Maintain contact with support organisations.

How can Orgran products assist?

Many Orgran products contain significant amounts of fibre. Orgran Essential Fibre range means it has never been easier or more delicious to add fibre to your diet. Our nutritionists have created an exciting range of high fibre foods neccesary for better health and wellbeing. This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Egg Allegies - Egg free food
Egg allergies occur when the body reacts negatively to eggs; often the egg need only be present in trace amounts. Some individuals don’t even need to consume an egg – just contact with the skin is sufficient to provoke a reaction. The body is usually reacting to proteins found within the egg. The immune system reacts as if dangerous substances have entered the body by producing antibodies which are not necessarily needed. This results in the affected person feeling ill. Reactions can be extreme and varied, ranging from rashes to swelling or stomach problems. In severe causes anaphylaxis can occur – this is when muscles in the throat swell up and prevent normal breathing, along with a drop in blood pressure. In extreme cases anaphylaxis can be fatal. If you have reason to believe you may have an egg allergy, consult your health specialist.

How can Orgran products assist?

All Orgran products are free from egg. The Orgran product range is also completely dairy and lactose free, making products suitable for people with egg allergies. Orgran produce ‘No Egg’ Natural egg replacer. ‘No Egg’ Natural egg replacer is egg free, cholesterol free and one pack can replace 66 fresh eggs. Low in fat, the egg replacer is perfect for use in cakes, biscuits, pancakes and most other recipes that require egg. This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

General Health - Benefits of alternative grains

Food or Filler?

Based on the economics of cultivation, the use of wheat is very widespread and it can be said that the western society consumes wheat in one form or another in every meal of the day 365 days a year. Wheat and its compounds are often used as fillers in many products ranging from vitamin tablets, beverages, powdered foods, ice creams, pastes, spreads, seasonings and much more. Whereas ancient societies relied on the nutrition of many other grains and legumes which provided dietary balance, today we overindulge in the single nutrient source of wheat. Wheat is usually in a highly processed form and often accompanied by animal derived fats and the addition of artificial colours, flavours and preservatives. As with the effect of overdose of any single food ingredient or single vitamin, would it not be logical that the overdose of wheat could be causing damage or is responsible for the many health problems associated with today’s society? We only need to look at the increasing incidence of wheat allergies, coeliac disease, diabetes and sensitivities in our society to realise that our dietary intake may be inadequate, nutritionally inadequate and more importantly, contrary to our biological requirements. Ingestation can often translate to a feeling of fullness, wind, nausea, heartburn, constipation, headache and other symptoms. Many people experience these symptoms in minor or severe form but very few are aware that the cause may be food related.

How can Orgran products assist?

The ORGRAN concept offers an enormous range of foods that are diverse, nutritious, delicious and practical. They provide a ‘closer to nature’ beneficial difference that sets them apart from commercial foods that are sold by inflated marketing activity and artificial flavour profiles rather than true nutritional merit. With the greater demand for natural health foods, ORGRAN products aim to assist people in correcting their daily food intake. The products have been developed for both the benefit of the general consumer as well as providing a nutritionally sound alternative for coeliacs and those with special dietary requirements. Many food products available to coeliacs, such as mixes and formulations, are cereal fractions (starch based) creating a decreased nutrition profile and less dietary fibre. They usually require the addition of eggs, sugar or fat in their preparation. This is perhaps acceptable if one was to utilise these foods infrequently, however many need to rely on these substitutes as a staple. Whilst catering for one dietary problem, continual use of nutritionally poor foods may create other problems. Different food groups such as cereals, vegetables and legumes all provide their own nutritional qualities that only nature can provide in proper balance. Most often a combination of the groups provides an enhanced nutritional source. The comprehensive ORGRAN range allows for excellent rotational diet and variation of nutrition. ORGRAN foods are natural, delicious and versatile! This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Irritable Bowel Syndrome (IBS) - Symptoms and Diet

What is Irritable Bowel Syndrome?

Irritable Bowel Syndrome (IBS) is the most common gastrointestinal condition, affecting an estimated 15% of the population.


Irritable Bowel Syndrome symptoms may include abdominal pain, wind, bloating and altered bowel habits.  Many people suffer diarrhoea, others constipation and some suffer from a combination of both. Unfortunately in many people, the cause of IBS is unknown. The bowel appears to be oversensitive, with symptoms resulting from a variety of possible triggers. These can vary from person to person, as too can the severity and frequency of symptoms. In some people, factors such as stress, diet and infection can bring on or aggravate symptoms.


Identifying the trigger for your IBS is essential in treating the condition.  Treatment may include three different types of management:

  • Medical Management – Reassurance is important. Once diagnosed, your doctor will help you understand how your symptoms come about and will reassure you that IBS does not lead to more serious conditions.  Your doctor will advise individual treatment for you.  Medications to target your specific symptoms may be prescribed by your doctor.  Symptoms that may benefit from medication include abdominal pain and bloating, constipation, diarrhoea and anxiety.
  • Psychological Management – Psychotherapy and counseling is often helpful in people who identify lifestyle and other factors (eg. anxiety, stress, depression, panic attacks) as triggers for their IBS symptoms.  Your GP will assist in identifying the right therapist for you.
  • Dietary Management – Dietary modification can be of benefit for people with IBS symptoms. Particular food triggers may be easily identified, but oftern they are not. To assist determining the role of diet and food triggers for IBS, you should consult an Accredited Practising Dietician who specialises in IBS.

How Can Diet Help IBS?

If dietary triggers are identified to cause symptoms in IBS, you may benefit from modifying your diet.  Certain foods may be a contributing factor, but these can vary from person to person.  Dietary restrictions may mean that you are at risk of an inadequate intake of all of the essential daily nutrients.  An Accredited Practising Dietitian will assist you to ensure your diet is nutritionally adequate. Each person with IBS may have differing dietary triggers. Common dietary issues for IBS include: Fats High fat diets can often aggravate symptoms of IBS. A trial of a low fat diet may improve symptoms. Fibre  Increasing fibre is beneficial in most people with IBS, however, it is important to note that wheat bran fibre has been shown to increase symptoms in some people with IBS.  For others, an increase in fibre is neccesary to avoid constipation. The best sources of fibre include psyllium, rice, fruits and vegetables.  Always increase fibre gradually and have plenty of water everyday. Caffeine Caffeine can stimulate the bowel and worsen symptoms in those with a diarrhoea predominant IBS.  Trial a reduction of caffeine intake, i.e. coffee, cola and energy drinks. Food Intolerances Intolerance to certain poorly absorbed sugars collectively termed FODMAPs (Fermentable Oligosaccharides, Diisaccharides, Monosaccharides and Polyols) can cause symptoms of IBS. FODMAPs include lactose, fructose, polyols, fructo-oligosaccharides and gala-oligosaccharides. If this is suspected, speak to an accredited practising dietician who is experienced in IBS and FODMAPs. Coeliac Disease should always be investigated prior to diagnosis of IBS. Artificial Sweeteners Some artificial sweeteners (e.g. the polyols sorbitol, mannitol) can cause symptoms of abdominal bloating, flatulence and diarrhoea.  This type of sweetener is often used in sugar-free confectionery and sugar-free gum. Probiotics The role of probiotics (good bacteria) for bowel health is an interesting area of research and positive health benefits are emerging.  Including sources of probiotics, for example yoghurt, in the diet may alter the bowel bacteria, which may in turn improve IBS symptoms.

How can Orgran products assist?

Orgran products can be ideal for those with IBS.  They are wholesome, nutritious foods that can provide the foundation of a well balanced diet.  The entire Orgran range is wheat free. Orgran Essential Fibre range means it has never been easier or more delicious to add fibre to your diet. Our nutritionists have created an exciting range of high fibre foods neccesary for better health and wellbeing. This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Lactose Intolerance - Symptoms and Diet

What is Lactose Intolerance?

Milk and other dairy products e.g. yoghurt, ice cream and custard contain a sugar called lactose. Normally, the body breaks down lactose into its simpler components with the help of the enzyme lactase. Without enough lactase, a person can experience symptoms of malabsorption such as abdominal pain and diarrhoea. This is known as lactose intolerance or lactase deficiency.

Primary lactose intolerance occurs more commonly in adults as a result of the lactase levels decreasing with age.  Secondary lactose intolerance can occur temporarily after a bout of gastroenteritis, for example, but often improves after several weeks as the lining of the gut heals.  It can also arise as a result of injury to the small intestine e.g. surgery, coeliac disease, inflammatory bowel disease or altered anatomy


Many people with lactose intolerance have a particular tolerance level, which allows them to consume some lactose with minimal symptoms. Symptoms of lactose intolerance include:

  • Abdominal pain
  • Abdominal swelling
  • Flatulence
  • Diarrhoea

Symptoms of lactose intolerance are often confused with symptoms of irritable bowel syndrome (IBS).  Not all people with IBS are lactose intolerant; however they are often intolerant to large amounts of fat.  This can be confused with lactose intolerance as some dairy foods are also high in fat.  Lactose intolerance is best diagnosed with a hydrogen breath test.


Most people with lactose intolerance can handle small amounts of lactose.

Some dairy products e.g. cheese, cream, butter and margarine are naturally low in lactose and are tolerated in moderate amounts by people with lactose intolerance.  Milk and yoghurt are important sources of many nutrients e.g. calcium, therefore lactose-free varieties of milk and yoghurt are a good choice.

Although some people are more sensitive and must avoid lactose completely.

Hidden lactose
Foods that may contain hidden lactose include:

  • Biscuits and cakes (if milk or milk solids are added)
  • Processed breakfast cereals
  • Cheese sauce/Cream Soups
  • Custard
  • Milk chocolate
  • Pancakes and pikelets
  • Scrambled eggs
  • Quiche
  • Some breads and margarine (containing milk)

How can Orgran products assist?

The entire range of Orgran products are suitable for people with dairy sensitivity. Orgran products are ideal as they are free from dairy, egg, lactose, casein and milk. For those wanting to follow general principles of healthy eating, you can enjoy the benefits of alternative grains with Orgran’s great range of pastas, crispibreads, bread and baking mixes, breakfast cereals and biscuits. Orgran products are a delicious inclusion in a dairy free diet.

This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Vegetarian / Vegan - Diet and nutrition
A vegetarian diet can be a very healthy eating plan.  People may find following a vegetarian diet beneficial for many health, environmental, religious or economic reasons.  A vegetarian diet may:   

  • Be more conducive to good health
  • Assist in resolving the world food problem
  • Create fewer demands on the environment
  • Be more economical and
  • Be considered more ethical

Health Benefits of a Vegetarian Diet

Many plant foods are low in saturated fat and high in dietary fibre, which are two important aspects of a healthy diet.  Many studies have shown positive health benefits of a vegetarian diet.  These can include:

  • Protection from heart disease.
  • Protection from some types of cancer (including colon, lung and breast cancers)
  • Reducing blood pressure (a risk factor for stroke and heart disease)
  • Reduced risk of developing diabetes
  • Reduced risk of developing constipation
  • Reduced risk of developing obesity

A carefully planned vegetarian diet is healthy, but an imbalanced vegetarian diet is not. A healthy vegetarian diet includes a wide variety of foods to ensure it is well balanced and nutritionally adequate.

Types of Vegetarian Diets

There are three main types of vegetarian diets:

  • 1. Lacto Ovo– includes dairy products, eggs and all plant foods such as grains, fruits, vegetables, legumes, nuts, seeds and pulses.
  • 2. Lacto-vegetarians – includes dairy products and all plant foods, however omits meat and eggs.
  • 3. Vegan – includes only plant foods, avoiding all foods with animal products (including milk, eggs and gelatine).

Some Important Nutrients to Consider in A Vegetarian Diet.

Although a vegetarian diet can be very healthy, there are some nutrients that may be inadequate if the diet is not well planned.  The stricter the diet, the greater the risk of deficiencies.  Ensure your healthy vegetarian diet includes adequate amounts of nutrients like iron, zinc, vitamin B12, calcium, protein and energy.

A Balanced Vegetarian Diet is a diet that replaces animal foods with other foods that provide similar nutrients.  A healthy vegetarian diet should include each day:

  • Eggs, dried beans, lentils, nuts or seeds
  • Wholegrain breads and cereals
  • Dairy foods or calcium-enriched soy foods
  • A wide variety of fruits and vegetables
  • Poly-unsaturated or mono-unsaturated fats, used in small amounts

A healthy vegetarian diet should also limit less nutritious foods that are high in saturated fat, salt and sugar including:

  • Snack foods such as chips, chocolates and confectionery
  • Cakes, biscuits, pies and pastries
  • Many takeaway foods

How Can Orgran Products Assist?

The entire range of Orgran products are suitable for vegetarians.  For those following any type of vegetarian diet (including Vegans), Orgran products are ideal as they contain no animal products. For those wanting to follow general principles of healthy eating, you can enjoy the benefits of alternative grains with Orgran’s great range of pastas, crispbreads, bread and baking mixes, breakfast cereals and biscuits.  Orgran products are a delicious inclusion in a nutritious vegetarian diet.

For more information on how to plan a nutritionally adequate vegetarian diet, contact an Accredited Practising Dietitian.

This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.

Weight Loss - Nutrition and Healthy weight loss
Weight problems are a broad health issue, and one of the most common causes of other health problems, including diabetes and heart conditions.

Being obese and being overweight are two conditions defined by Body Mass Index (BMI). The body mass index compares weight to height and individuals who have a certain ratio are defined as overweight.

If someone has a very high weight level in comparison to their height, and has excessive body fat, they are defined as obese.

Being overweight occurs when too much energy has been stored as fat. This happens when calories are consumed but not burned off through exercise.

Genes also play a part, as some individuals have a slower metabolic rate than others, and their bodies tend to burn fewer calories; therefore storing more as fat.

Causes of obesity can be placed into these three broad groups:

Poor diet

  • A diet with large amounts of fatty foods.
  • Excessive sugar consumption.
  • Fast foods (fried) tend to be high in fat.

Lack of exercise

  • Too much time occupied by watching television or playing computer games.
  • Insufficient time playing physical sports or exercising.
  • Lifestyle choices (walk to nearby destinations instead of driving).

Genetic factors

  • Genetic factors such as a low metabolic rate can contribute to obesity.

Obesity can lead to numerous health problems, including high cholesterol, liver disease, high blood pressure and Type II diabetes.

How can Orgran products assist?

Orgran produce an array of low fat products that are high in complex carbohydrates to give you the energy you need for exercise without the saturated fats that come from most highly processed take away foods. Try Orgran’s 99% fat free pasta range or many of our low fat Crispibreads from less than 0.3g fat per serve.

This information was provided for general use only. Please seek medical advice from a GP or health professional before considering undertaking any diet.