Skip to main content

Nutrients Missing From Your Gluten-Free Diet

By: on
gluten-nutrients-header-945x270
Checking the nutrition label for the gluten-free certification is obviously a priority for one with Celiac Disease, however, the nutritional content is often overlooked when searching for foods without wheat, rye or barley. Few gluten-free grains are enriched or fortified with vitamins and minerals, leaving nutrient gaps in the diet and making consumers more susceptible to nutrient deficiencies. One should be on the lookout for the following nutrients if on a gluten-free diet.

Looking at Nutrients Facts Panel GlutenNutrients of Concern

According 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 Disease

Due 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 Diet

It 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

FIBER

  • Good Source: amaranth, buckwheat, cornmeal, millet, oats, quinoa, sorghum and wild rice. 

IRON

  • Good Source: amaranth, oats, quinoa, teff

MAGNESIUM

  • Good source: cornmeal, millet, oats, brown rice, sorghum, teff and wild rice

  • Excellent source: amaranth, buckwheat and quinoa

ZINC

  • Good source: oats and teff

FOLATE

  • Excellent source: quinoa

NIACIN

  • Good source: cornmeal, millet, brown rice, sorghum and wild rice 

RIBOFLAVIN

  • 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

 

WATSON PRODUCTS 

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.

ADDITIONAL RESOURCES


Citations

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

Get the best of The Watson delivered to your inbox