hen I was 19 I was diagnosed with lactose intolerance. I should have got the hint earlier as I was sick every time I ate a mint Cornetto, but as we were only allowed ice cream on special occasions, my Mum always put it down to over-excitement.

At 16, there was also a horrifying incident when I was violently sick and passed out (not a glamorous combination) in Pizza Hut. However, as I'd just had a milkshake, a three-cheese pizza and a chocolate fudge sundae, I put it down to excess, which seemed reasonable after all.

Several years later after many more episodes of mystery illness (only some of which I could relate to ice-cream overdose) I went to see a nutritionist. She quickly identified the problem as lactose (milk sugar) intolerance and in almost every sense, this was a time of revelation and relief for me. Not only had she just explained the direct connection between what I ate and how I felt, but she had reassured me that I didn't have stomach cancer or some other dreadful disease.

Yet this also became a time of constraint and frustration ? because the nutritionist found I had a problem with wheat too. Eliminating lactose meant avoiding all dairy products and eliminating wheat meant avoiding most mainstream products made with flour.

Immediately all my favourite meals were off the list ? lasagna, Greek salad and cheesecake? everything I loved was banned!

Not only this, but my staples were a problem too. Just think how often wheat and dairy products appear in the average diet. A typical day for me was a wheat-based cereal (with milk) for breakfast, a cheese and cucumber sandwich for lunch and pasta (wheat) carbonara (cheese, milk and butter) for dinner. In between times I'd snack on cookies (wheat flour, butter), yoghurts and toast.

Now as well as the mystery attacks of sickness, I also had other classic signs of food intolerance. I'd wake in the morning with a flat stomach, but be really bloated by the time I went to bed.

I was constantly tired, had an upset stomach, bags under my eyes and frequent headaches. Looking back on it now, it was clear that the food I was eating just wasn't doing my body any favours.

Given my symptoms and case history, avoiding wheat and dairy was for me, one of the best things I could have done and within days my energy and digestive system were improved. However sticking to the regime was really difficult, because not only was my choice so restricted, but the wheat and dairy "alternatives" were pretty awful.

It's one thing to eat a rice cake and have it taste like polystyrene, I mean, it looks like polystyrene, so what do you expect? And no-one's fooled by the word "cake" either.

However, when you buy dairy-free cream cheese or wheat free bread, your hopes get raised. But I spent the early part of my 20s being disappointed by the allergy-friendly foods industry. Fortunately, over the last ten years there has been a radical change in response to the growing number of people with identified food intolerances and allergies.

Gluten (found in wheat, barley, oats and rye), wheat and dairy free foods are now widely available ? catering to the areas of highest need. And if you're wondering why so many people have an intolerance (a less severe but still uncomfortable reaction) to these foods, let me quickly explain.

It's worth remembering that for over 99 percent of our evolutionary history, we have been hunter-gatherers. We didn't harvest grain and we certainly didn't stop a buffalo in the middle of the plains, milk it and then send it on it's way!

Gluten, wheat and dairy are, therefore, fairly new to the human diet and our digestive systems haven't adapted well. In addition to these being "new" foods, they are prevalent in our diets. It's also worth noting that some people can develop an allergy or intolerance to certain foods if their digestive systems have been weakened by high stress levels, high antibiotic use, alcohol intake or a poor diet.

Nuts, soy, yeast, citrus, shellfish and eggs are other common triggers. The good news is that many of the allergy-friendly foods available now are fabulous. Gluten-free bread has progressed beyond reconstituted cardboard and certain brands of soymilk and ice cream are fantastic. However, there are still several awful brands out there that give all the rest a bad reputation. This week's "try this, not that" shows you just one example.

Several wheat or gluten free alternatives are packed full of chemicals that help form them into imitation foods. And then there are others that although chemical-free, simply do not live up to their promises.

While the Lundberg brown rice pasta here is absolutely chemical-free and in many senses healthy, it's absolutely horrible to cook with. Simmer it gently and the edges break off before the core is cooked. Cook it more vigorously and it becomes sticky and glue-like. Anyone trying this as an alternative might easily be put off gluten-free products forever. On the other hand, the Tinkyada Pasta Joy (great name) is absolutely brilliant. It's really hard to over-cook, it has a great consistency and a rich, full flavour. Tinkyada also has a huge range including spaghetti, spirals, elbows, fettuccine and lasagna sheets.

Even better, both the Tinkyada and the Bionature gluten-free pasta are also good enough to serve to non-allergic friends or family, saving you oven space and washing up. They may even benefit from the variety too as the gluten-free alternatives tend to be a lot lighter than traditional wheat pasta, minimising bloating and post-dinner fatigue.

So, if you, a friend or family member has a wheat or gluten allergy, try cooking a pasta dish that you can all enjoy. Gluten-free is no longer so restrictive and frustrating, you just need to experiment to find the best options. Down to Earth, Harrington Hundreds, Lindos (Devonshire), Supermart, Miles and several of the Marketplace stores all stock wheat/gluten-free foods.

nThe advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified Clinical Nutritionist. She can be contacted at 291-4725 or clinicalnutritiongmail.com.