When following a gluten-free diet, there are several key nutrients that are important to pay attention to. Here are some of the key nutrients:
Fibre: Since some gluten-containing grains are high in fiber, it’s important to ensure an adequate fibre intake on a gluten-free diet. Include gluten-free whole grains like quinoa, brown rice, millet, amaranth, and certified gluten-free oats (if tolerated), as well as fruits, vegetables, legumes, nuts, and seeds.
Iron: Iron deficiency can be a concern for individuals following a gluten-free diet. Include iron-rich foods such as lean meats, poultry, fish, legumes, tofu, dark leafy greens, nuts, and seeds. Consider pairing these foods with sources of vitamin C to enhance iron absorption.
Calcium: Calcium intake can be compromised on a gluten-free diet if dairy products are restricted. Include alternative sources of calcium such as fortified plant-based milks (soy, almond, rice), calcium-set tofu, dark leafy greens (like kale and collard greens), and fortified foods like orange juice or cereals.
B Vitamins: Gluten-free diets may have lower levels of certain B vitamins due to the elimination of fortified grains. Ensure sufficient intake of B vitamins, including thiamin (B1), riboflavin (B2), niacin (B3), and folate (B9), through gluten-free whole grains, fortified gluten-free products, legumes, leafy greens, nuts, and seeds.
Vitamin D: Vitamin D deficiency can be common among individuals following a gluten-free diet, especially if sun exposure is limited. Spend time outdoors to get natural sunlight, or consider vitamin D supplements or fortified foods to maintain adequate levels.
Magnesium: Magnesium is important for various body functions and can be obtained from gluten-free whole grains, legumes, nuts, seeds, and dark leafy greens.
Zinc: Include sources of zinc in your gluten-free diet, such as legumes, whole grains, nuts, seeds, and fortified gluten-free products.
Omega-3 Fatty Acids: Incorporate plant-based sources of omega-3s, such as flaxseeds, chia seeds, hemp seeds, walnuts, and algae-based supplements, to support heart and brain health.
Some individuals with gluten intolerance or Coeliac disease may have difficulty absorbing certain nutrients, in this case, consider supplementing. Consult with a healthcare professional or registered dietitian to determine if supplements, such as iron, calcium, or B vitamins, are necessary.
