Nutrient Considerations for Those on a Gluten-Free Diet

1 March 2025

Navigating the journey of a gluten-free lifestyle can feel a bit like exploring uncharted territory. There’s excitement, a sprinkle of anxiety, and a whole lot of things to learn. While avoiding gluten is at the heart of this diet, staying healthy isn’t just about dodging that sneaky wheat protein. It’s about ensuring your body gets all the nutrients it needs to function like a well-oiled machine. Let’s dive into the nutrient considerations you should keep in mind if you’re living that gluten-free life. Spoiler alert: you don’t have to miss out on being healthy or happy!

Why Are Nutrients a Big Deal on a Gluten-Free Diet?

Going gluten-free often means ditching traditional bread, pasta, and cereals. But here's the catch: many of these gluten-containing foods are enriched or fortified with essential nutrients like iron and B vitamins. So, when you eliminate them, you could unknowingly miss out on these key nutrients.

Plus, many gluten-free alternatives aren’t naturally as nutrient-dense. Some can even be packed with added sugars and unhealthy fats to make up for the texture and flavor lost without gluten. Yikes, right?

The good news? Knowing what to watch out for and choosing the right foods can help you sidestep the nutritional pitfalls of going gluten-free.

Key Nutrients to Keep on Your Radar

Let’s take a look at the superstar nutrients that deserve your attention when following a gluten-free diet. Think of them as the MVPs of your nutrition game!

1. Fiber

Ever notice how many gluten-free goodies are made with refined flours like rice flour or potato starch? While these make for fluffy pancakes or soft bread, they’re often low in fiber—a nutrient that keeps your digestion humming along smoothly (and helps you feel full).

How to Boost Fiber:

- Swap out refined gluten-free flours for whole-grain options like quinoa, buckwheat, or amaranth. Don’t let the name fool you—buckwheat isn't wheat at all!
- Load up on naturally gluten-free fiber-packed foods like fruits, vegetables, nuts, seeds, and legumes.
Think apples, chickpeas, chia seeds, and sweet potatoes.

2. Iron

Iron is like the fuel your body needs to keep your energy levels up. Many conventional wheat-based products are fortified with iron, but you won’t find this in most gluten-free substitutes. Say goodbye to that extra energy boost unless you’re mindful of your iron intake.

How to Get Enough Iron:

- Include iron-rich foods like spinach, lentils, pumpkin seeds, and tofu.
- Don’t forget about meat! Lean cuts of beef, chicken, and turkey are excellent sources of heme iron (your body absorbs this type more easily).
- Pro tip: Pair plant-based sources of iron with vitamin C-rich foods (like a squeeze of lemon on your lentil salad). Vitamin C helps your body absorb iron better. Magic, right?

3. Calcium and Vitamin D

If you’ve gone gluten-free due to celiac disease, your body may have trouble absorbing nutrients, especially calcium and vitamin D. These two are besties when it comes to bone health. Calcium builds strong bones, and vitamin D helps your body absorb that calcium. Dynamic duo, anyone?

How to Keep Those Bones Happy:

- Opt for calcium-rich foods like dairy products (if you tolerate them), fortified plant-based milk (almond, soy, or oat milk), leafy greens, and almonds.
- Vitamin D can be a little trickier to get from food. Try fatty fish like salmon, canned tuna, or fortified milk and cereals.
- Oh, and don’t underestimate the power of sunlight. A daily stroll in the sun can help your body produce its own vitamin D. Nature is pretty amazing, huh?

4. B Vitamins

Whole grains are a prime source of B vitamins like thiamine, riboflavin, niacin, and folate. Unfortunately, when you cut out gluten, you’re likely cutting out enriched bread and cereals that are pumped full of these vitamins.

Here’s the Fix:

- Add naturally gluten-free whole grains like quinoa, teff, and millet to your diet to get a dose of B vitamins.
- Eggs, dairy, fish, and leafy greens are also excellent sources.
- If you’re concerned about a deficiency, consider a high-quality B-complex supplement (just talk to your doc before starting anything new).

5. Zinc

Zinc is a bit underrated, but it plays a starring role in keeping your immune system strong and your wounds healing quickly. Gluten-free eaters, especially those with celiac disease, may have lower levels of zinc.

How to Get More Zinc:

- Focus on zinc-rich foods like shellfish (oysters, anyone?), poultry, beans, nuts, seeds, and oats.
- Pumpkin seeds (also known as pepitas) aren’t just delicious—they’re packed with zinc and make for an easy snack!

6. Magnesium

Magnesium keeps your muscles relaxed, your energy levels steady, and even helps with sleep. Unfortunately, many gluten-free processed foods lack this mineral.

Magnesium-Rich Foods to Try:

- Incorporate nuts (cashews, almonds), seeds (sunflower, flax), dark leafy greens (spinach, kale), and whole grains like quinoa into your meal rotation.
- Love chocolate? Guess what—dark chocolate is a great source of magnesium. Permission granted to indulge responsibly!

7. Protein

While gluten itself isn’t a protein powerhouse, many gluten-containing grains like wheat and barley do contribute to your overall daily protein intake. Going gluten-free means finding new ways to sneak this muscle-building nutrient into your meals.

Protein-Packed Alternatives:

- Lean meats, poultry, fish, eggs, and dairy are naturally gluten-free and protein-rich.
- Plant-based eaters, you’re covered too! Try lentils, black beans, chickpeas, tofu, quinoa, and nuts.

Cheat Sheet: Gluten-Free Superfoods

Let’s make this easy. Add these naturally gluten-free, nutrient-dense foods to your shopping list:
- Quinoa
- Sweet potatoes
- Spinach
- Almonds
- Lentils
- Chia seeds
- Blueberries
- Salmon
- Eggs
- Dark chocolate

These are your new BFFs in keeping your nutrition game strong!

Tips for a Healthy Gluten-Free Lifestyle

1. Don’t Rely on Processed Foods: Sure, those gluten-free cookies are tempting, but they aren’t always the healthiest. Stick to whole foods whenever possible.
2. Read Labels Religiously: Not all gluten-free products are created equal. Look out for hidden ingredients and added sugar.
3. Work With a Dietitian: If you’re unsure about your nutrient intake, a dietitian can help you fill the gaps.
4. Experiment in the Kitchen: Cooking with naturally gluten-free ingredients gives you control over your nutrients and saves you money.

Wrapping It Up

Living gluten-free doesn’t mean you have to lose out on essential nutrients. With a little planning and a dash of creativity, you can make sure your body gets everything it needs while still avoiding gluten. Just think of your diet as a puzzle—you’re simply finding the right pieces to make it complete. Embrace the journey, because you’ve got this!