Important Nutrients to Include in a Gluten-Free Diet
Removing gluten from your diet may improve your health dramatically if you suffer from celiac disease or gluten intolerance. However, when removing certain foods from your diet it is always important to be mindful of any vitamin deficiencies that might occur. By being aware of which foods provide different nutrients you can usually get everything you need from a healthy balanced diet.
Supplementation may also be helpful with certain nutrients if you can’t get enough through diet alone. If you’re concerned about vitamin deficiency always discuss it with your doctor and make them aware of any major changes in your diet.
Although we all need these 5 vital nutrients many people consume them through enriched flour products and breads. When avoiding gluten, be aware of these important nutrients and how to include them in your diet.
Folate is a B vitamin also known as folic acid. Folate is well known for its ability to help prevent birth defects but it’s also important in helping the body make new cells. Green vegetables like asparagus, Brussels sprouts, peas, and broccoli are all good sources of folate. If you are pregnant or planning to become pregnant ask your doctor about taking a prenatal vitamin with folate.
Many know Vitamin D as the sunshine vitamin. Studies have linked Vitamin D deficiency to many different health conditions. You can read more about Vitamin D deficiency from The Vitamin D Council.
Removing fortified foods from your could put you at risk of a deficiency, especially when spending less time in the sun. Some people may greatly benefit from supplementation of Vitamin D. If supplementation is necessary we recommend Vitamin D3 over D2.
You may be are aware of iron from animal-based sources such as red meat, poultry, and fish. However, there are plenty of plant-based sources of iron as well including nuts, seeds, beans, and quinoa.
Quinoa is an excellent replacement for grains containing gluten. It’s incredibly versatile and can be used for salads, making breads, in side dishes, and more.
Sources of calcium include dairy products, calcium-fortified milks (such as almond or soy), and leafy green vegetables like kale.
Gluten-free flours and other products are not enriched with B vitamins and iron like other refined-flour products. B vitamins can be found in several different foods, including gluten-free whole grains, meats, leafy green vegetables, nuts, seeds, beans, and fruit.