Are You Gluten-Free? Here’s a simple guide to getting the nutrients you need!


The gluten-free lifestyle does not come without its challenges. Sure – there may be some weight-loss and your moderate to severe symptoms of inflammation may subside, but there are other issues that can arise.

Going out to eat can be difficult. Grocery shopping can be confusing and attending a social party with all the foods you cannot eat can be frustrating. There is, however, one issue that many people do not consider and that my friends is a nutritional deficiency.

The only real treatment for celiac disease and gluten intolerance is to completely avoid gluten. This requires you to avoid some pretty nutritionally abundant foods. Unfortunately, these cause an inflammatory reaction that can make your life rather unpleasant and these side-effects can vary from mild to extremely serious. What is gluten? It is a group of proteins that are present in some of the most common foods you can find (keep reading, I’ll give you a list)…

So – are you a newly diagnosed celiac disease patient? Do you have gluten-intolerance? Here are a few tips on how to remain gluten-free and still get the nutrients you need with your new diet.

I have to go gluten-free – what do I need to avoid?

  • Wheat (gliadin)
  • Rye (secalin)
  • Barley (hordein)
  • Triticale (wheat/rye hybrid)
  • SOME oats (avenin)

That’s kind of a long list, right? These ingredients are found in place you would never guess. As a result, you have to avoid a ton of different foods. Sounds challenging right? Well, that is half the battle. You also have to consider how you will get the same nutrition from other foods.

What are the most common nutritional deficiencies?

  • Fiber
  • Calcium
  • Iron
  • Folate
  • Vitamin D

These common deficiencies can cause serious health issues like bone loss, heart disease, anemia and obesity if left untreated. The deficiencies can happen as a result of an inability to absorb the nutrients because you have an issue with gluten and you don’t realize it. Another reason is because you are not eating enough foods that have these important nutrients. Here is a neat little reference chart that I put together that will help you understand the importance of these nutrients, what gluten containing food has these nutrients and what you can replace them with in your diet to get these nutrients. Red light means no and green light means good to go!

You have probably noticed a huge trend in the Red Light food list. There are TONS of nutrients available in enriched flour. While this may be true, nothing can replace some fresh leafy greens, meat and dairy. These are all-natural, clean sources of the nutrients you may be deficient in due to a gluten-free diet. Many who are able to consume foods containing gluten typically have a diet rather heavy in processed foods. Because many processed foods contain processed flour that is enriched with many of these nutrients. Ultimately, a diet including whole foods like the ones listed in the chart is a great way to go!

If you are newly gluten-free or have questions about any other food allergens, feel free to leave a comment or email me directly. I would LOVE to help

Thanks for reading,

Your Food Allergy Guide

1. Suman, Sonia, Pragya, Nupur, Prashant P, Pal S. Dietary recommendation in celiac disease: An awakening. Indian Journal of Health and Wellbeing. 2016;7(11):1100-1103.

2. Theethira TG, Dennis M, Leffler DA. Nutritional consequences of celiac disease and the gluten-free diet. Expert Review of Gastroenterology & Hepatology. 2014;8(2):123-9. doi: //

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