If you follow a gluten-free diet, you may be concerned about getting enough calcium or having to give up your favorite cheese. Fortunately, you probably will not miss out on the calcium or cheese since dairy products are usually gluten-free. A gluten-free diet is the first line treatment for a gluten allergy, also known as celiac disease. Gluten is a protein found in many grains including wheat, barley and rye. For people with a gluten allergy, ingesting even small amounts of gluten can inflame and damage their small intestine. Damage to the small intestine can lead to malnourishment, osteoporosis and delayed growth in children.
The best way to avoid complications from celiac disease is to eliminate all gluten from your diet. Nutrition experts recommend two to three servings of dairy per day as a part of a balanced diet. Dairy products are an important source of calcium and other nutrients. Milk and cheese provide calcium, vitamins A and D and protein. Since milk is naturally gluten free and most dairy products are also gluten free, you can still get all the recommended number of dairy servings.
What to Look for
Unflavored milk, aged cheeses, sour cream and butter are all gluten free. Feel free to pick up any of these items, and rest assured they will not trigger your celiac disease. Increasing your dairy intake may help if you have developed osteoporosis in the past from your celiac disease.
Common Pitfalls
You may need to avoid some yogurts since some contain gluten or some are mixed with granola and cereals. Some yogurts do not necessarily contain gluten, but are made in the same factory as foods with gluten. These yogurts may have a risk of cross contamination. Read the ingredients or check with your store to see if the yogurt you want to buy could have gluten in it.
Look out for processed cheeses, cheese spreads and ice creams with gluten mixed in. Sometimes, gluten is added to thicken or to make these items more smooth in consistency. Watch the ingredients list for words like hydrolyzed plant protein, starch, stabilizer, emulsifier or flavoring. These words indicate gluten ingredients you should avoid.
