Can A Gluten-free Diet Lead To Nutritional Deficiency?

A gluten-free diet requires eliminating wheat and many grain-based foods, which constitute one of the main source of fiber and carbohydrates in the American diet in addition to providing important vitamins and minerals. You need to completely avoid gluten-containing foods, such as most breakfast cereals, bread, pasta, granola bars and baked goods if you are following a gluten-free diet, whether it is because you have been diagnosed with celiac disease or are sensitive to gluten. Although these foods are a significant source of nutrients in the standard American diet, a balanced and varied gluten-free diet can provide you with all the nutrients you need.

Carbohydrates

Most of the carbohydrates in the standard American diet come from grains, especially wheat, which constitutes the predominant grain. Wheat is found in almost every food made with flour, whether it is pasta, breakfast cereals, crackers, couscous or muffins, all of which you need to avoid on a gluten-free diet. However, eliminating these carbohydrate-rich foods does not force you into eating a low-carbohydrate diet. You can replace these gluten-containing carbohydrates with quinoa, rice, millet, teff, tapioca, potatoes, sweet potatoes, winter squash, corn, legumes, fruits, milk and yogurt. These foods are free of gluten but can provide you with the energy your body needs.

Fiber

Whole wheat and oats are the principal source of fiber for most Americans, but are definitely not the only sources of fiber. To get your recommended 25 to 38 g of dietary fiber a day, include vegetables, especially nonstarchy vegetables, such as leafy greens, broccoli, onions, asparagus and cauliflower, as well as beans, lentils, whole fruits, quinoa, millet, almonds, peanut, nut butter, flaxseeds and psyllium. These foods are good sources of fiber and are free of gluten.

B Vitamins

Grains, such as wheat, rye, barley and oats, have a relatively high levels of B vitamins, especially in thiamin, riboflavin, niacin and folate. These gluten-containing foods are not the only source of these vitamins. You can find thiamin, or vitamin B-1, in flaxseeds, brown rice, sunflower seeds, potatoes, oranges, leafy greens, liver and eggs. Riboflavin, or vitamin B-2, is in eggs, milk, cheese and meat. Niacin, or vitamin B-3, is present in animal products, such as eggs, milk, chicken, meat and liver, in many fruits and vegetables as well as in nuts and seeds. You can include daily servings of leafy greens, beans, lentils, eggs, sunflower seeds and liver to get your recommended intake of folate, also known as folic acid or vitamin B-9.

Minerals

Fortified grains are an important sources of important minerals, especially iron, magnesium and selenium. Eating a balanced gluten-free diet can help you meet the requirements for these nutrients. For example, the best dietary sources of iron are red meat, liver, oysters, sardines, turkey and legumes. Magnesium can be found in fish, nuts, spinach, potatoes, beans, yogurt, milk, brown rice and raisins. Including nuts, especially Brazil nuts, fish, turkey, pork, beef and chicken regularly in your diet will help you get the selenium you need.