Nutrients of ConcernAccording to the Celiac Disease Foundation, those recently diagnosed with Celiac Disease are commonly observed to be deficient in fiber, iron, calcium, magnesium, zinc, folate, niacin, riboflavin, vitamin B12 and vitamin D. Studies have shown that those on a gluten-free diet have low levels of these nutrients within the body (1,2).
Common Diseases due to Celiac DiseaseDue to malabsorption of specific nutrients, those with Celiac Disease are susceptible to other diseases as well. Three common diseases are osteoporosis, iron deficiency anemia and complications during pregnancy (3).
Eat A Nutrient Dense DietIt is easy to obtain sufficient nutrients from a balanced, varied diet. However, it is important to choose nutrient dense whole grains to substitute for wheat, rye or barely. Consuming whole grains lowers the risk of chronic diseases such as stroke, diabetes and heart disease. Below is a list of gluten-free whole grain sources that are rich in the common nutrients missing from a gluten-free diet.
Gluten Free Whole Grain Sources
Good Source: amaranth, buckwheat, cornmeal, millet, oats, quinoa, sorghum and wild rice.
Good Source: amaranth, oats, quinoa, teff
Good source: cornmeal, millet, oats, brown rice, sorghum, teff and wild rice
Excellent source: amaranth, buckwheat and quinoa
Good source: oats and teff
Excellent source: quinoa
Good source: cornmeal, millet, brown rice, sorghum and wild rice
Good Source: Buckwheat
(Good Sources contain 10% Daily Value of the Nutrient
Excellent Sources contain 20% Daily Value of the Nutrient)
Other nutrients commonly lacking from a gluten-free diet are not found in significant levels from whole grains, such as calcium, B12 and Vitamin D. These should be obtained from other food sources.
- CALCIUM: dairy products, fortified milk, cheese, dark leafy greens, kale and broccoli
- VITAMIN B12: meat, fish dairy, cottage cheese, steak and oysters
- VITAMIN D: salmon, tuna, fortified milk and fortified orange juice
Check out our gluteNONETM gluten-free premixes to make breads, muffins, cupcakes, brownies, pizza donuts and more.
Looking to create a gluten-free product filled with nutrients? Our VitaBOOST10TM premix provides a combination of essential vitamins and minerals to supplement a gluten free diet including: folate, iron, calcium, vitamin D, thiamin (B1), riboflavin (B2), niacin (B3), B6, B12 and zinc.
- VitaBOOST10 TM
- Celiac Disease Foundation
- Gluten Intolerance Group
- Whole Grains Council
- Academy of Nutrition and Dietetics
1. Erdem T, Ferat Ç, Nurdan YA, Halime E, Muhammed Selçuk S, Hamza K, Mukadder Ayşe S. 2015. Vitamin and mineral deficiency in children newly diagnosed with celiac disease. Turk J Med Sci. 2015;45(4):833-6.
2. Vici G, Belli L, Biondi M, Polzonetti V. 2016. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. pii: S0261-5614(16)30088-7. doi: 10.1016/j.clnu.2016.05.002.
3. Wendy Marcason, RDN. 2015. Gluten Free Diet for Celiac Disease Related Conditions. American Dietetic Association. Access: http://www.eatright.org/resource/health/diseases-and-conditions/celiac-disease/gluten-free-diet-for-celiac-disease-related-conditions