Gluten Free Diet Tips: How To Avoid Nutrient Deficiency

The Gluten Free Diet And Nutrient Deficiency Connection

Eating a gluten free diet is a part of life for many people. Some people choose to avoid gluten because they feel better when they don't eat foods with gluten. Other people have been diagnosed with celiac disease, a condition in which the small intestine has an immune reaction to gluten, causing inflammation and, over time, the inability to absorb nutrients properly.

If you are avoiding gluten in your diet, for any reason, you may be missing some important nutrients.  Let's take a look at a few considerations when choosing your gluten free foods.

Fiber

Many people depend on cereal and bread for 'roughage' or fiber in the diet.  When these foods are completely removed, there has to be a replacement.  Many raw vegetables contain plenty of fiber, so be sure to increase your intake. Also, consider adding brown rice, millet, buckwheat (which is not wheat), and quinoa to your diet to get another boost of fiber.

Iron
Cereal, bread, and pasta are very often made with 'enriched flour.' This means nutrients have been added; nutrients such as iron. Again, when eliminating foods we have relied on for certain nutrients, we have to find replacements. Be sure to eat plenty of meat, fish, and poultry, along with nuts, seeds, eggs, greens, and even blackstrap molasses to get your iron.

Calcium

This deficiency comes in a round-about way. Many people with celiac disease, or a sensitivity to gluten, are also lactose intolerant. Because of this, they avoid not only gluten, but also dairy. And, since dairy supplies the majority of calcium in many diets, you can see where a deficiency may occur.  To get the calcium you're missing, add broccoli, kale, and turnip greens to your diet, along with plenty of nuts like almonds. You also need vitamin D to absorb calcium, so be sure to add fish such as salmon, sardines, and tuna to your diet.

Folate and other B Vitamins

When the villi in the small intestine are damaged due to celiac disease, the absorption of folate and other B vitamins is affected. A large source of these nutrients is missing in our diet when we remove foods that are 'fortified' with these vitamins; foods like cereal, bread, and pasta. It's important to replace these 'fortified' foods with other foods rich in folate and B vitamins; foods such as broccoli, asparagus, legumes, nuts, sesame seeds, eggs, milk, meat, chicken, turkey, liver, fish, and seafood. All these foods are excellent sources of folate, B6, and B12.

Other Considerations

As we can see, the inability of the small intestine to absorb certain nutrients causes nutritional imbalances. You can address many of these concerns by eating the right foods and taking supplements when needed.
However, there are other symptoms that present themselves in some people with celiac disease, or in people who avoid gluten for other reasons. There is the possibility of developing constipation due to lack of fiber, diarrhea due to an increased intolerance to milk products, slow growth in children, osteoporosis, weight gain, and weight loss.

When a person on a gluten free diet avoids certain foods, they could be missing some main sources of nutrients. Vitamins, minerals, iron, calcium, and even protein may be lacking. Be sure to assess your nutritional needs with your doctor any time you severely limit food groups from your diet. If you suspect celiac disease, ask your doctor for an evaluation.