What foods can celiacs eat. How to follow a gluten-free diet. What are the benefits of a celiac disease diet. How to create a balanced meal plan for celiacs. What are common nutrient deficiencies in celiac disease. How does a gluten-free diet impact fertility. What are hidden sources of gluten to avoid.

Understanding Celiac Disease and the Gluten-Free Diet

Celiac disease is an autoimmune disorder triggered by the consumption of gluten, a protein found in wheat, barley, and rye. For individuals with this condition, adhering to a strict gluten-free diet is not just a lifestyle choice but a medical necessity. The celiac disease diet, also known as the gluten-free diet, is the only effective treatment currently available for managing this condition.

Why is the celiac disease diet so crucial? When people with celiac disease consume gluten, it initiates an immune response that damages the lining of the small intestine. This damage impairs nutrient absorption, leading to various symptoms and potential long-term health complications. By eliminating gluten from the diet, individuals with celiac disease can allow their intestines to heal and prevent further damage.

What is gluten and where is it found?

Gluten is a protein composite found primarily in wheat, barley, and rye. It’s responsible for the elastic texture of dough and helps bread rise during baking. Gluten can be found in many common foods, including:

• Bread, pasta, and baked goods
• Cereals and granola
• Beer and some other alcoholic beverages
• Sauces, gravies, and salad dressings
• Processed meats and imitation seafood
• Some medications and supplements

Given its widespread use in food production, adhering to a gluten-free diet requires vigilance and careful label reading.

The Benefits of Following a Celiac Disease Diet

Adopting a gluten-free diet offers numerous benefits for individuals with celiac disease. Let’s explore some of the most significant advantages:

Symptom Relief and Improved Quality of Life

One of the primary benefits of the celiac disease diet is the alleviation of symptoms associated with the condition. How quickly do symptoms improve on a gluten-free diet? Many individuals experience relief from gastrointestinal symptoms like diarrhea within just two days of eliminating gluten. On average, it takes about one month to see significant improvements in bloating, abdominal pain, and bowel movements.

Research has shown that following a gluten-free diet for at least one year can improve symptoms in over 90% of people with celiac disease, leading to a substantial enhancement in their quality of life. This improvement extends beyond physical symptoms, often positively impacting energy levels, mental clarity, and overall well-being.

Intestinal Healing and Prevention of Further Damage

Perhaps the most critical benefit of the celiac disease diet is its ability to promote healing of the small intestine. By removing the trigger (gluten) that causes the autoimmune response, the intestinal lining can begin to repair itself. This healing process is crucial for restoring proper nutrient absorption and preventing long-term complications associated with celiac disease.

How long does it take for the intestines to heal on a gluten-free diet? The timeline for intestinal healing varies between individuals and age groups. In children, up to 95% show signs of intestinal healing within two years of starting a gluten-free diet. Adults typically experience slower recovery, with 34-65% achieving gut healing in two years, and up to 90% after five or more years on the diet.

It’s important to note that even small amounts of gluten can hinder the healing process. Therefore, strict adherence to the diet is essential for optimal intestinal recovery.

Improved Nutrient Absorption

Nutrient deficiencies are common in individuals with untreated celiac disease due to the damage to the small intestine. These deficiencies can include iron, calcium, magnesium, zinc, vitamin B12, and fat-soluble vitamins (A, D, E, and K). By following a gluten-free diet and allowing the intestines to heal, nutrient absorption can significantly improve.

For instance, iron deficiency anemia, a common complication of celiac disease, often resolves within six to twelve months of starting a gluten-free diet, even without iron supplementation. This improvement in nutrient absorption is crucial for overall health and can help prevent complications associated with long-term nutrient deficiencies.

Potential Fertility Benefits

Research has indicated that women with celiac disease may have higher rates of infertility and an increased risk of miscarriage compared to women without the condition. The autoimmune response triggered by gluten in individuals with celiac disease is thought to be a contributing factor to these fertility issues.

By adhering to a gluten-free diet, women with celiac disease may be able to improve their fertility outcomes. While more research is needed in this area, current evidence suggests that following a gluten-free diet can normalize menstrual cycles and potentially increase the chances of successful pregnancy in women with celiac disease.

Creating a Balanced Gluten-Free Meal Plan

While following a gluten-free diet is essential for individuals with celiac disease, it’s equally important to ensure that the diet is nutritionally balanced. Here are some key considerations for creating a healthy gluten-free meal plan:

Focus on Naturally Gluten-Free Foods

A wide variety of naturally gluten-free foods can form the foundation of a healthy celiac disease diet:

• Fruits and vegetables
• Lean meats, poultry, and fish
• Eggs and dairy products (if tolerated)
• Legumes and nuts
• Gluten-free grains like rice, quinoa, and corn

By centering your diet around these whole foods, you can ensure adequate intake of essential nutrients while avoiding gluten.

Choose Nutrient-Dense Gluten-Free Alternatives

When selecting gluten-free versions of typically gluten-containing foods, opt for nutrient-dense alternatives. For example, choose gluten-free breads and pastas that are enriched with vitamins and minerals to help prevent nutrient deficiencies.

Include a Variety of Gluten-Free Grains

Expanding your grain choices beyond just rice can help ensure a more diverse nutrient intake. Consider incorporating the following gluten-free grains into your diet:

• Quinoa
• Buckwheat
• Millet
• Amaranth
• Teff
• Sorghum

These grains not only provide variety in taste and texture but also offer different nutritional profiles to support overall health.

Hidden Sources of Gluten to Watch Out For

Maintaining a strict gluten-free diet requires vigilance, as gluten can be present in many unexpected foods and products. Here are some common hidden sources of gluten to be aware of:

Processed Foods and Condiments

Many processed foods and condiments may contain gluten as a thickener, stabilizer, or flavor enhancer. Always check labels on:

• Salad dressings and marinades
• Soy sauce and other Asian sauces
• Processed meats like sausages and deli meats
• Canned soups and bouillon cubes
• Flavored snack foods and chips

Medications and Supplements

Some medications and dietary supplements may use gluten as a binding agent or filler. Always consult with your pharmacist or healthcare provider about the gluten content of your medications and supplements.

Cross-Contamination Risks

Even naturally gluten-free foods can become contaminated with gluten during processing or preparation. Be cautious of:

• Oats (unless specifically labeled gluten-free)
• Bulk bins in grocery stores
• Shared kitchen appliances like toasters or cutting boards
• Restaurant kitchens where gluten-containing foods are prepared

When in doubt, always ask about ingredients and preparation methods to ensure your food is truly gluten-free.

Navigating Social Situations on a Gluten-Free Diet

Following a gluten-free diet can present challenges in social situations, but with some preparation and communication, it’s possible to maintain your diet while enjoying social events.

Dining Out Strategies

How can you safely dine out while following a celiac disease diet? Here are some tips:

• Research restaurants in advance and look for those with gluten-free options
• Call ahead to discuss your dietary needs with the restaurant staff
• Communicate clearly with your server about your gluten intolerance
• Ask about preparation methods to avoid cross-contamination
• Consider bringing your own salad dressing or condiments if unsure about ingredients

Handling Social Gatherings

Social events centered around food can be challenging for those on a gluten-free diet. Here are some strategies to navigate these situations:

• Offer to bring a gluten-free dish to share
• Eat a small meal before attending if you’re unsure about food options
• Communicate with the host in advance about your dietary needs
• Focus on naturally gluten-free options like fruits, vegetables, and plain meats
• Consider carrying gluten-free snacks for emergencies

Remember, most people will be understanding of your dietary needs once you explain the medical necessity of your gluten-free diet.

Monitoring Your Health on a Celiac Disease Diet

While following a gluten-free diet is essential for managing celiac disease, it’s also important to monitor your overall health and nutritional status. Regular check-ups and testing can help ensure that you’re maintaining good health and effectively managing your condition.

Regular Medical Follow-ups

How often should individuals with celiac disease have medical check-ups? It’s generally recommended to have follow-up appointments with your healthcare provider at least once a year. These appointments may include:

• Physical examinations
• Blood tests to check for nutrient deficiencies
• Antibody tests to ensure the effectiveness of the gluten-free diet
• Bone density scans to monitor for osteoporosis

Nutritional Counseling

Working with a registered dietitian who specializes in celiac disease can be incredibly beneficial. They can help you:

• Develop a balanced gluten-free meal plan
• Identify hidden sources of gluten in your diet
• Address any nutritional deficiencies
• Provide strategies for maintaining a gluten-free diet in various situations

Monitoring for Cross-Reactivity

Some individuals with celiac disease may experience reactions to other foods, even while maintaining a strict gluten-free diet. This phenomenon, known as cross-reactivity, can occur with foods that have proteins similar to gluten. Common cross-reactive foods include:

• Dairy products
• Corn
• Oats (even gluten-free varieties)
• Yeast

If you continue to experience symptoms despite adhering to a gluten-free diet, it’s important to discuss this with your healthcare provider. They may recommend further testing or dietary modifications to identify and address any cross-reactivity issues.

The Future of Celiac Disease Management

While the gluten-free diet remains the cornerstone of celiac disease management, researchers are actively exploring new treatment options and diagnostic tools. Here’s a glimpse into some promising areas of research:

Potential Therapeutic Approaches

Several potential therapies for celiac disease are currently in various stages of research and development:

• Enzyme supplements that break down gluten in the digestive tract
• Medications that prevent the immune response to gluten
• Therapies that repair the intestinal barrier
• Vaccines to induce gluten tolerance

While these approaches show promise, it’s important to note that they are still in the research phase and are not yet available as treatments. The gluten-free diet remains the only proven effective management strategy for celiac disease.

Advances in Diagnosis

Researchers are also working on improving diagnostic tools for celiac disease. Some areas of focus include:

• More sensitive and specific blood tests
• Non-invasive imaging techniques to assess intestinal damage
• Genetic testing to identify individuals at risk for celiac disease

These advancements could lead to earlier diagnosis and treatment, potentially reducing the long-term health impacts of celiac disease.

Ongoing Research and Clinical Trials

Numerous clinical trials are underway to further our understanding of celiac disease and explore new management strategies. These trials investigate various aspects of the condition, including:

• The role of the gut microbiome in celiac disease
• The impact of early gluten introduction in infants
• The effectiveness of new diagnostic tools
• The potential of novel therapeutic approaches

Staying informed about these research developments can provide hope and potentially new options for individuals living with celiac disease in the future.

In conclusion, while managing celiac disease through a strict gluten-free diet can be challenging, it’s crucial for maintaining health and preventing complications. By understanding the importance of the diet, knowing which foods to avoid, and staying informed about potential hidden sources of gluten, individuals with celiac disease can effectively manage their condition. Regular medical follow-ups, nutritional counseling, and staying abreast of new research developments can further support long-term health and well-being. Remember, living gluten-free doesn’t mean living without flavor or variety – with creativity and knowledge, it’s possible to enjoy a diverse, nutritious, and satisfying diet while effectively managing celiac disease.

Food Lists, Sample Menu, and Tips

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Celiac disease is an autoimmune condition that causes severe damage to the lining of the small intestine. Gluten — a protein found in wheat, barley, and rye — triggers its symptoms.

There’s currently no cure for celiac disease. A strict gluten-free diet — also known as the celiac disease diet — must be followed to allow your body to heal.

If you have celiac disease and consume even small amounts of gluten, damage to your intestines will continue, regardless of the absence of symptoms (1).

For those with celiac disease, avoiding gluten is essential but can be harder than it seems.

This article reviews the benefits of the celiac disease diet and provides lists of foods to eat and avoid, as well as a sample menu and helpful tips.

Anyone diagnosed with celiac disease must follow the celiac disease diet.

It requires avoiding gluten, a naturally occurring protein found in several grains, including wheat, barley, and rye (2).

When someone with celiac disease eats gluten, it causes an autoimmune response in their body that damages the lining of the small intestine.

As a result, the small intestine cannot properly absorb nutrients from food, creating symptoms like diarrhea, unexplained weight loss, and malnutrition (3).

The only way to prevent this damage is to strictly follow the gluten-free celiac disease diet.

Summary

The celiac disease diet avoids gluten-containing foods to prevent autoimmune intestinal damage in people with celiac disease.

The celiac disease diet is required for anyone diagnosed with celiac disease and has many benefits.

Reduces the Symptoms of Celiac Disease

Many people with celiac disease experience uncomfortable symptoms, such as diarrhea, indigestion, abdominal pain, fatigue, and headaches (4).

Following a gluten-free diet for at least one year has been shown to improve these symptoms in more than 90% of people with celiac disease, significantly improving quality of life (5, 6, 7).

Intestinal symptoms like diarrhea tend to be the quickest to resolve — with some people experiencing relief after just two days on a gluten-free diet.

Overall, it takes an average of one month to see significant improvements in bowel movements, bloating, and abdominal pain (8).

Prevents Small Intestinal Damage

For people with celiac disease, eating gluten triggers an autoimmune response that damages the small intestine, where nutrients are absorbed.

Avoiding gluten prevents this autoimmune process, and the small intestine can heal and return to normal function.

This process takes time — so the earlier a gluten-free diet is started, the better.

In one study, up to 95% of children with celiac disease who followed a gluten-free diet for two years no longer showed signs of intestinal damage (9).

Recovery tends to be slower in adults — with 34–65% achieving gut healing in two years.

However, this number jumps to at least 66% — and up to 90% — after five or more years on a gluten-free diet (9, 10).

Being vigilant about avoiding gluten is crucial. Exposure to even tiny amounts can hinder the healing of your intestines (11).

Improves Nutrient Absorption

Nutrient deficiencies are prevalent in people with celiac disease due to poor absorption in the damaged small intestine.

Deficiencies in iron, calcium, magnesium, zinc, vitamin B12, niacin, riboflavin, and folate, as well as vitamins A, D, E, and K, are the most common (12, 13).

In fact, unexplained iron deficiency anemia is one of the most recognized signs of celiac disease in adults (14).

Yet, supplementing will not always correct deficiencies in people with celiac disease if their intestines are still damaged and unable to absorb nutrients (15).

Following a gluten-free diet has been shown to repair the intestines enough to correct iron deficiency anemia within six to twelve months, even without taking a supplement (16).

Improves Fertility

Women with celiac disease have higher rates of infertility and may be at a greater risk of miscarriage than women without this condition (17, 18).

Research suggests that the autoimmune response that gluten triggers in people with celiac disease may be to blame (19).

However, following a strict gluten-free diet has been found to improve fertility and reduce miscarriage rates (19, 20).

May Reduce Cancer Risk

Celiac disease is associated with a three-times greater risk of non-Hodgkin’s lymphoma — an aggressive form of cancer that occurs in the lymph system (21).

Several studies have found that diagnosing celiac disease early and following a gluten-free diet can reduce this risk — but more research is needed (22, 23, 24).

Lowers the Risk of Osteoporosis

Up to 75% of people with untreated celiac disease have lower bone density and a higher risk of osteoporosis (25).

This may be due to poor calcium and vitamin D absorption, as well as increased inflammation that interferes with the bone-building process (26).

Research shows that diagnosing celiac disease early and starting a gluten-free diet can help stop bone loss and reduce the risk of developing osteoporosis (26, 27).

Summary

Following a gluten-free diet has many benefits for people with celiac disease, including reducing symptoms, allowing the small intestine to heal and properly absorb nutrients, and decreasing the risk of infertility, cancer, and osteoporosis.

There are many naturally gluten-free foods to enjoy on the celiac disease diet, including (13):

• Animal proteins: Beef, chicken, dairy products, eggs, game meat, lamb, pork, seafood, and turkey.
• Fats and oils: Avocado, coconut oil, olives, oils, solid fats, and butter.
• Fruits and vegetables: In any form, including fresh, frozen, dried, or canned.
• Gluten-free cereals and pseudocereals: Amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff, and wild rice.
• Herbs and spices: All fresh and dried herbs and spices are naturally gluten-free and can be enjoyed liberally.
• Legumes: Beans, lentils, peanuts, peas, and soy.
• Nuts and seeds: Any type, including almonds, cashews, chia, flax, pecans, pepitas, pine nuts, and walnuts.

There’s also a wide variety of specialty products, including gluten-free bread, cereals, flours, crackers, pastas, and baked goods.

Summary

All animal proteins, fruits, vegetables, nuts, seeds, legumes, herbs, and spices are naturally gluten-free. There are many naturally gluten-free grains and specialty products, too.

The only foods that should be avoided on the celiac disease diet are those that contain gluten.

Foods that naturally contain gluten include the following grains (13):

• Wheat
• Dinkel
• Durum
• Einkorn
• Emmer
• Farina
• Farro
• Graham
• Khorasan (KAMUT®)
• Semolina
• Spelt
• Wheat berries
• Wheat germ
• Wheat bran
• Barley
• Rye
• Triticale (a cross between wheat and rye)

Products made with these ingredients include:

• Breakfast and baked goods: Bagels, biscuits, bread, cornbread, crepes, croissants, donuts, flatbread, flour tortillas, French toast, muffins, naan bread, pancakes, pita bread, potato bread, rolls, and waffles.
• Desserts: Brownies, cake, cookies, pastries, pie crust, and some candy.
• Pasta: Chow mein, couscous, dumplings, egg noodles, gnocchi, ramen noodles, ravioli, soba noodles, udon noodles, and wheat pasta.
• Snacks: Crackers, graham crackers, and pretzels.
• Some beverages: Beer and other malted beverages.
• Other: Breadcrumbs, croutons, wheat flour, barley flour, rye flour, gravy, malt flavoring/extract, panko, sauces thickened with flour, soy sauce, stuffing, and anything with a flour coating, such as chicken tenders or tempura.

Foods that are often cross-contaminated by gluten include:

• Commercially fried foods: Many restaurants fry all of their foods in the same fryer, which can contaminate gluten-free items like French fries.
• Improperly handled gluten-free items at restaurants: Gluten-free items should be prepared with designated gluten-free equipment and a clean pair of gloves.
• Oats: Oats are often processed on the same equipment as gluten-containing grains and may be contaminated unless specifically labeled gluten-free.

Foods that frequently contain hidden gluten include:

• Brown rice syrup: Brown rice is naturally gluten-free, but the syrup is often made with barley malt, which contains gluten. Look for gluten-free varieties.
• Chips: Can be dusted with flour or contain malt vinegar, so check ingredients.
• Ice creams and frozen yogurts: Watch for cookie, cake, or brownie mix-ins.
• Lunch meats: Some brands add starches that contain gluten.
• Marinades and salad dressings: May contain malt vinegar, soy sauce, or flour.
• Meat substitutes: Seitan, veggie burgers, veggie sausages, imitation bacon, and imitation seafood can contain gluten.
• Meats: Some commercially prepared meat mixtures contain gluten or are marinated with gluten-containing ingredients.
• Seasoning packets: May contain gluten-containing starch or flour.
• Soup: Watch for flour thickeners (often used in creamy soups) or barley.
• Stock, broth, and bouillon: Some varieties contain flour.

Summary

Wheat, barley, and rye should be avoided on the celiac disease diet, as well as anything made with these grains or cross-contaminated with gluten.

Monday

• Breakfast: Hard-boiled eggs with fresh fruit and almonds.
• Lunch: Lettuce wrap with gluten-free deli meat, potato chips, and guacamole.
• Dinner: Shrimp and vegetable stir-fry with tamari (gluten-free soy sauce) over rice.

Tuesday

• Breakfast: Plain Greek yogurt with sliced fruit, nuts, and honey.
• Lunch: Leftover stir-fry.
• Dinner: Chicken tacos with sautéed peppers and onions served in corn tortillas with refried beans and salsa.

Wednesday

• Breakfast: Gluten-free toast with avocado and a fried egg.
• Lunch: Tuna stuffed avocados with a side of sugar snap peas and trail mix.
• Dinner: Baked chicken with lentil pasta, marinara sauce, and roasted vegetables.

Thursday

• Breakfast: Fruit smoothie made with plain Greek yogurt.
• Lunch: Leftover chicken and lentil pasta.
• Dinner: Dinner bowl made with quinoa, sauteed kale, avocado, and sweet potatoes with herbed tofu dressing.

Friday

• Breakfast: Overnight oats made with gluten-free oats, milk of choice, nuts, coconut, and blueberries.
• Lunch: Spinach salad with quinoa, chickpeas, vegetables, and olive oil dressing.
• Dinner: Pizza made with gluten-free crust.

Saturday

• Breakfast: Bacon and eggs with breakfast potatoes and berries.
• Lunch: Leftover pizza and a side salad.
• Dinner: Baked salmon with steamed vegetables and brown rice.

Sunday

• Breakfast: Omelet with mushrooms, peppers, and onions, along with a piece of fruit.
• Lunch: Vegetarian chili topped with cheddar cheese, green onion, and avocado.
• Dinner: Roast beef with potatoes, carrots, and onions.

Summary

Meals do not have to change too much on a gluten-free diet. There are many gluten-free substitutes for items like bread, pasta, and soy sauce.

Following a gluten-free diet is relatively simple, but there are a few common pitfalls to avoid.

Nutrient Deficiencies

In the US, products made with refined flour like bread, crackers, and pasta are required to be fortified with the B vitamins niacin, thiamine, riboflavin, and folic acid (28).

However, gluten-free versions of these foods are not required to be fortified. This may increase your risk of nutrient deficiencies if you eat a lot of these products (29, 30).

Additionally, whole-grain wheat, barley, and rye are good sources of fiber, so it’s important to consume other fiber-rich foods, like oats, beans, and legumes when you have to avoid gluten (31).

Expenses

Gluten-free products like bread, baked goods, crackers, and pasta can cost more than double the price of traditional wheat-based items (32).

However, these specialty items aren’t required on the celiac disease diet. You can easily meet your nutrient needs by eating less expensive, naturally gluten-free foods.

If you lack inspiration for what to cook on the celiac disease diet, browse the web for gluten-free recipes or look for a gluten-free cookbook online or at your local library or bookstore.

Less Flexibility

While gluten-free items are becoming more widely available in stores and restaurants, the celiac disease diet can sometimes feel limiting and isolating (33).

This is especially true in social situations that involve food, such as weddings, parties, or dining out with friends (34, 35).

However, following a gluten-free diet gets easier with time and experience. Research shows that most people are accustomed to the diet after five years (36).

Some tips to make eating out a better experience include reading menus online beforehand, calling restaurants to verify gluten-free options, or bringing at least one gluten-free item to a party.

Staying positive and focusing on the foods you can eat, rather than those you can’t, helps make the celiac disease diet more enjoyable.

Summary

Potential pitfalls of the celiac disease diet include nutrient deficiencies, higher costs, and less flexibility when dining out. Eating a balanced diet of naturally gluten-free foods and planning ahead can help you avoid these drawbacks.

The celiac disease diet is a gluten-free diet that reduces symptoms of the condition, allows your gut to heal, improves nutrient absorption, and decreases your risk of infertility, cancer, and osteoporosis.

Avoid wheat, barley, rye, and anything made with these grains, and focus on naturally gluten-free foods and grains.

While the celiac disease diet can seem expensive and limiting at first, planning ahead and learning to enjoy new foods can make the transition easier.

Food Lists, Sample Menu, and Tips

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission Here’s our process.

Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

• Evaluate ingredients and composition: Do they have the potential to cause harm?
• Fact-check all health claims: Do they align with the current body of scientific evidence?
• Assess the brand: Does it operate with integrity and adhere to industry best practices?

We do the research so you can find trusted products for your health and wellness.

Read more about our vetting process.

Was this helpful?

Celiac disease is an autoimmune condition that causes severe damage to the lining of the small intestine. Gluten — a protein found in wheat, barley, and rye — triggers its symptoms.

There’s currently no cure for celiac disease. A strict gluten-free diet — also known as the celiac disease diet — must be followed to allow your body to heal.

If you have celiac disease and consume even small amounts of gluten, damage to your intestines will continue, regardless of the absence of symptoms (1).

For those with celiac disease, avoiding gluten is essential but can be harder than it seems.

This article reviews the benefits of the celiac disease diet and provides lists of foods to eat and avoid, as well as a sample menu and helpful tips.

Anyone diagnosed with celiac disease must follow the celiac disease diet.

It requires avoiding gluten, a naturally occurring protein found in several grains, including wheat, barley, and rye (2).

When someone with celiac disease eats gluten, it causes an autoimmune response in their body that damages the lining of the small intestine.

As a result, the small intestine cannot properly absorb nutrients from food, creating symptoms like diarrhea, unexplained weight loss, and malnutrition (3).

The only way to prevent this damage is to strictly follow the gluten-free celiac disease diet.

Summary

The celiac disease diet avoids gluten-containing foods to prevent autoimmune intestinal damage in people with celiac disease.

The celiac disease diet is required for anyone diagnosed with celiac disease and has many benefits.

Reduces the Symptoms of Celiac Disease

Many people with celiac disease experience uncomfortable symptoms, such as diarrhea, indigestion, abdominal pain, fatigue, and headaches (4).

Following a gluten-free diet for at least one year has been shown to improve these symptoms in more than 90% of people with celiac disease, significantly improving quality of life (5, 6, 7).

Intestinal symptoms like diarrhea tend to be the quickest to resolve — with some people experiencing relief after just two days on a gluten-free diet.

Overall, it takes an average of one month to see significant improvements in bowel movements, bloating, and abdominal pain (8).

Prevents Small Intestinal Damage

For people with celiac disease, eating gluten triggers an autoimmune response that damages the small intestine, where nutrients are absorbed.

Avoiding gluten prevents this autoimmune process, and the small intestine can heal and return to normal function.

This process takes time — so the earlier a gluten-free diet is started, the better.

In one study, up to 95% of children with celiac disease who followed a gluten-free diet for two years no longer showed signs of intestinal damage (9).

Recovery tends to be slower in adults — with 34–65% achieving gut healing in two years.

However, this number jumps to at least 66% — and up to 90% — after five or more years on a gluten-free diet (9, 10).

Being vigilant about avoiding gluten is crucial. Exposure to even tiny amounts can hinder the healing of your intestines (11).

Improves Nutrient Absorption

Nutrient deficiencies are prevalent in people with celiac disease due to poor absorption in the damaged small intestine.

Deficiencies in iron, calcium, magnesium, zinc, vitamin B12, niacin, riboflavin, and folate, as well as vitamins A, D, E, and K, are the most common (12, 13).

In fact, unexplained iron deficiency anemia is one of the most recognized signs of celiac disease in adults (14).

Yet, supplementing will not always correct deficiencies in people with celiac disease if their intestines are still damaged and unable to absorb nutrients (15).

Following a gluten-free diet has been shown to repair the intestines enough to correct iron deficiency anemia within six to twelve months, even without taking a supplement (16).

Improves Fertility

Women with celiac disease have higher rates of infertility and may be at a greater risk of miscarriage than women without this condition (17, 18).

Research suggests that the autoimmune response that gluten triggers in people with celiac disease may be to blame (19).

However, following a strict gluten-free diet has been found to improve fertility and reduce miscarriage rates (19, 20).

May Reduce Cancer Risk

Celiac disease is associated with a three-times greater risk of non-Hodgkin’s lymphoma — an aggressive form of cancer that occurs in the lymph system (21).

Several studies have found that diagnosing celiac disease early and following a gluten-free diet can reduce this risk — but more research is needed (22, 23, 24).

Lowers the Risk of Osteoporosis

Up to 75% of people with untreated celiac disease have lower bone density and a higher risk of osteoporosis (25).

This may be due to poor calcium and vitamin D absorption, as well as increased inflammation that interferes with the bone-building process (26).

Research shows that diagnosing celiac disease early and starting a gluten-free diet can help stop bone loss and reduce the risk of developing osteoporosis (26, 27).

Summary

Following a gluten-free diet has many benefits for people with celiac disease, including reducing symptoms, allowing the small intestine to heal and properly absorb nutrients, and decreasing the risk of infertility, cancer, and osteoporosis.

There are many naturally gluten-free foods to enjoy on the celiac disease diet, including (13):

• Animal proteins: Beef, chicken, dairy products, eggs, game meat, lamb, pork, seafood, and turkey.
• Fats and oils: Avocado, coconut oil, olives, oils, solid fats, and butter.
• Fruits and vegetables: In any form, including fresh, frozen, dried, or canned.
• Gluten-free cereals and pseudocereals: Amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff, and wild rice.
• Herbs and spices: All fresh and dried herbs and spices are naturally gluten-free and can be enjoyed liberally.
• Legumes: Beans, lentils, peanuts, peas, and soy.
• Nuts and seeds: Any type, including almonds, cashews, chia, flax, pecans, pepitas, pine nuts, and walnuts.

There’s also a wide variety of specialty products, including gluten-free bread, cereals, flours, crackers, pastas, and baked goods.

Summary

All animal proteins, fruits, vegetables, nuts, seeds, legumes, herbs, and spices are naturally gluten-free. There are many naturally gluten-free grains and specialty products, too.

The only foods that should be avoided on the celiac disease diet are those that contain gluten.

Foods that naturally contain gluten include the following grains (13):

• Wheat
• Dinkel
• Durum
• Einkorn
• Emmer
• Farina
• Farro
• Graham
• Khorasan (KAMUT®)
• Semolina
• Spelt
• Wheat berries
• Wheat germ
• Wheat bran
• Barley
• Rye
• Triticale (a cross between wheat and rye)

Products made with these ingredients include:

• Breakfast and baked goods: Bagels, biscuits, bread, cornbread, crepes, croissants, donuts, flatbread, flour tortillas, French toast, muffins, naan bread, pancakes, pita bread, potato bread, rolls, and waffles.
• Desserts: Brownies, cake, cookies, pastries, pie crust, and some candy.
• Pasta: Chow mein, couscous, dumplings, egg noodles, gnocchi, ramen noodles, ravioli, soba noodles, udon noodles, and wheat pasta.
• Snacks: Crackers, graham crackers, and pretzels.
• Some beverages: Beer and other malted beverages.
• Other: Breadcrumbs, croutons, wheat flour, barley flour, rye flour, gravy, malt flavoring/extract, panko, sauces thickened with flour, soy sauce, stuffing, and anything with a flour coating, such as chicken tenders or tempura.

Foods that are often cross-contaminated by gluten include:

• Commercially fried foods: Many restaurants fry all of their foods in the same fryer, which can contaminate gluten-free items like French fries.
• Improperly handled gluten-free items at restaurants: Gluten-free items should be prepared with designated gluten-free equipment and a clean pair of gloves.
• Oats: Oats are often processed on the same equipment as gluten-containing grains and may be contaminated unless specifically labeled gluten-free.

Foods that frequently contain hidden gluten include:

• Brown rice syrup: Brown rice is naturally gluten-free, but the syrup is often made with barley malt, which contains gluten. Look for gluten-free varieties.
• Chips: Can be dusted with flour or contain malt vinegar, so check ingredients.
• Ice creams and frozen yogurts: Watch for cookie, cake, or brownie mix-ins.
• Lunch meats: Some brands add starches that contain gluten.
• Marinades and salad dressings: May contain malt vinegar, soy sauce, or flour.
• Meat substitutes: Seitan, veggie burgers, veggie sausages, imitation bacon, and imitation seafood can contain gluten.
• Meats: Some commercially prepared meat mixtures contain gluten or are marinated with gluten-containing ingredients.
• Seasoning packets: May contain gluten-containing starch or flour.
• Soup: Watch for flour thickeners (often used in creamy soups) or barley.
• Stock, broth, and bouillon: Some varieties contain flour.

Summary

Wheat, barley, and rye should be avoided on the celiac disease diet, as well as anything made with these grains or cross-contaminated with gluten.

Monday

• Breakfast: Hard-boiled eggs with fresh fruit and almonds.
• Lunch: Lettuce wrap with gluten-free deli meat, potato chips, and guacamole.
• Dinner: Shrimp and vegetable stir-fry with tamari (gluten-free soy sauce) over rice.

Tuesday

• Breakfast: Plain Greek yogurt with sliced fruit, nuts, and honey.
• Lunch: Leftover stir-fry.
• Dinner: Chicken tacos with sautéed peppers and onions served in corn tortillas with refried beans and salsa.

Wednesday

• Breakfast: Gluten-free toast with avocado and a fried egg.
• Lunch: Tuna stuffed avocados with a side of sugar snap peas and trail mix.
• Dinner: Baked chicken with lentil pasta, marinara sauce, and roasted vegetables.

Thursday

• Breakfast: Fruit smoothie made with plain Greek yogurt.
• Lunch: Leftover chicken and lentil pasta.
• Dinner: Dinner bowl made with quinoa, sauteed kale, avocado, and sweet potatoes with herbed tofu dressing.

Friday

• Breakfast: Overnight oats made with gluten-free oats, milk of choice, nuts, coconut, and blueberries.
• Lunch: Spinach salad with quinoa, chickpeas, vegetables, and olive oil dressing.
• Dinner: Pizza made with gluten-free crust.

Saturday

• Breakfast: Bacon and eggs with breakfast potatoes and berries.
• Lunch: Leftover pizza and a side salad.
• Dinner: Baked salmon with steamed vegetables and brown rice.

Sunday

• Breakfast: Omelet with mushrooms, peppers, and onions, along with a piece of fruit.
• Lunch: Vegetarian chili topped with cheddar cheese, green onion, and avocado.
• Dinner: Roast beef with potatoes, carrots, and onions.

Summary

Meals do not have to change too much on a gluten-free diet. There are many gluten-free substitutes for items like bread, pasta, and soy sauce.

Following a gluten-free diet is relatively simple, but there are a few common pitfalls to avoid.

Nutrient Deficiencies

In the US, products made with refined flour like bread, crackers, and pasta are required to be fortified with the B vitamins niacin, thiamine, riboflavin, and folic acid (28).

However, gluten-free versions of these foods are not required to be fortified. This may increase your risk of nutrient deficiencies if you eat a lot of these products (29, 30).

Additionally, whole-grain wheat, barley, and rye are good sources of fiber, so it’s important to consume other fiber-rich foods, like oats, beans, and legumes when you have to avoid gluten (31).

Expenses

Gluten-free products like bread, baked goods, crackers, and pasta can cost more than double the price of traditional wheat-based items (32).

However, these specialty items aren’t required on the celiac disease diet. You can easily meet your nutrient needs by eating less expensive, naturally gluten-free foods.

If you lack inspiration for what to cook on the celiac disease diet, browse the web for gluten-free recipes or look for a gluten-free cookbook online or at your local library or bookstore.

Less Flexibility

While gluten-free items are becoming more widely available in stores and restaurants, the celiac disease diet can sometimes feel limiting and isolating (33).

This is especially true in social situations that involve food, such as weddings, parties, or dining out with friends (34, 35).

However, following a gluten-free diet gets easier with time and experience. Research shows that most people are accustomed to the diet after five years (36).

Some tips to make eating out a better experience include reading menus online beforehand, calling restaurants to verify gluten-free options, or bringing at least one gluten-free item to a party.

Staying positive and focusing on the foods you can eat, rather than those you can’t, helps make the celiac disease diet more enjoyable.

Summary

Potential pitfalls of the celiac disease diet include nutrient deficiencies, higher costs, and less flexibility when dining out. Eating a balanced diet of naturally gluten-free foods and planning ahead can help you avoid these drawbacks.

The celiac disease diet is a gluten-free diet that reduces symptoms of the condition, allows your gut to heal, improves nutrient absorption, and decreases your risk of infertility, cancer, and osteoporosis.

Avoid wheat, barley, rye, and anything made with these grains, and focus on naturally gluten-free foods and grains.

While the celiac disease diet can seem expensive and limiting at first, planning ahead and learning to enjoy new foods can make the transition easier.

menu for a week, list of allowed and prohibited foods, results, reviews of nutritionists

The name of the gluten-free diet speaks for itself. All foods in the diet are free of gluten, a plant-based protein found in the gluten of wheat, barley, rye, and their products. Most often, such a diet is prescribed by a doctor for celiac disease – an autoimmune disease, expressed in gluten intolerance, as well as for gluten allergy ¹ .

Lately, the gluten-free diet has been increasingly promoted as a healthy lifestyle. Fans of such a diet talk about improving digestive functions, increasing mental and physical activity, and strengthening immunity. In addition, a gluten-free diet, like all other types of diets, helps to lose weight. The other side of the coin is the loss of many useful nutrients for the body.

Benefits of a gluten-free diet

Unfortunately, the proven benefits of a gluten-free diet are only health benefits for celiac disease and gluten allergy. This is a purely medical diet, and switching to it without a doctor’s prescription will do more harm than good. Many of its adherents claim that the rejection of gluten:

• helps to get rid of heartburn, disturbances in the digestive tract;
• improves immunity;
• causes a surge of strength and energy;
• helps to lose weight.

However, these problems can also be solved with a less radical method recommended by the doctor.

Cons of a gluten-free diet

Avoiding gluten deprives us of a large number of vitamins, amino acids and minerals essential for the body. In addition, gluten is the main source of low-fat and protein-rich fiber. Therefore, this diet has much more minuses than pluses:

• deprives the body of an important source of B and D vitamins, zinc, iron, calcium, magnesium and folic acid;
• reduces the amount of fiber necessary for the digestive tract;
• due to an excess of fatty foods in the diet, it can lead to an increase in cholesterol levels, disorders in the functioning of the cardiovascular system and the development of diabetes;
• Gluten-free foods tend to be higher in calories;
• requires careful monitoring of nutrition for vitamins and trace elements;
• gluten-free products are significantly more expensive.

What you can eat on a gluten-free diet

Even if you completely cut out gluten-containing products, you can easily diversify your menu, but you will need to change your eating style. The list of “permitted” products is quite large:

• all types of vegetables and fruits, berries without restrictions and drinks from them;
• any meat, poultry and fish;
• legumes, buckwheat, wild and brown rice, millet, amaranth;
• seeds and nuts;
• soya and products thereof;
• eggs;
• almond, coconut and buckwheat flour;
• vegetable oils;
• cocoa and natural teas;
• low fat dairy products.

What not to eat on a gluten-free diet

With this type of diet, all products from wheat, barley, and rye should be excluded from the diet ² . The list of such products is also quite impressive:

• flour, starch, potato chips and cereals;
• bakery and confectionery products, crackers;
• all kinds of pasta;
• cereals and sweets;
• sausages;
• canned and prepared foods;
• sauces, gravies and salad dressings;
• seasonings with additives and impurities;
• fast food;
• seafood imitations;
• beer and malt-based drinks;
• Celiac disease should not consume oats and products based on it.

Weekly menu for gluten-free diet

With a gluten-free diet, there are no restrictions on the number of meals and their volume. It is recommended to eat at least 4 times a day, and do the last meal 3-4 hours before bedtime. Do not forget to drink clean water – up to 2 liters per day. The main thing is not to overeat and, if possible, avoid traditional snacks.

Below is a sample weekly menu that you can use as a basis and modify as needed. Breakfast, lunch and dinner can be complemented with your favorite drinks. If desired, lunch can be divided into two meals. As additional meals and desserts, you can use vegetables, nuts, fruits and berries.

Day 1

Breakfast: rice porridge with milk.
Lunch: mushroom soup, roast meat with potatoes, vegetable salad.
Dinner: syrniki.

Day 2

Breakfast: cottage cheese casserole with berries.
Lunch: borscht, fried fish with rice and vegetables.
Dinner: Seafood salad with vegetables and eggs.

Day 3

Breakfast: corn porridge.
Lunch: meatball soup with broccoli and cauliflower, Greek salad.
Dinner: fried chicken breast with mashed potatoes.

Day 4

Breakfast: pancakes with jam.
Lunch: fish soup, baked vegetable salad with beans and chicken.
Dinner: cottage cheese with fruit.

Day 5

Breakfast: bacon and eggs.
Lunch: Rabbit stew with mushrooms and vegetables.
Dinner: fruit salad.

Day 6

Breakfast: buckwheat porridge with milk.
Lunch: cheese soup, beef stew with rice.
Dinner: fried liver with vegetable salad.

Day 7

Breakfast: Omelet with mushrooms, vegetables and cheese.
Lunch: chicken broth with rice noodles, braised pork with vegetables.
Dinner: salmon steak with mixed salad.

Results

If you’re on this diet to lose weight, you’ll have to limit your portion sizes. Gluten-free meals tend to be higher in calories and higher in fat, so weight loss is a moot point.

Avoiding gluten in healthy people does not improve athletic performance or improve health. A gluten-free diet is a system of therapeutic nutrition prescribed by a doctor based on laboratory tests.

Reviews of nutritionists

According to nutritionist, gastroenterologist, therapist, nutritionist Svetlan a Nezvanov a , the attitude towards a gluten-free diet causes a lot of controversy among nutritionists ov. The diet, of course, implies the rejection of many “harmful” foods, but also depletes the diet of foods containing fiber, vitamins and trace elements.

According to nutritionists, there are many other diets aimed at improving the functioning of the gastrointestinal tract, preventing various diseases and promoting a healthy lifestyle, and the benefits of a gluten-free diet for healthy people are a controversial issue.

Popular Questions and Answers

We asked our expert, dietitian, gastroenterologist, therapist, nutritionist Svetlana Nezvanova, to answer the most popular questions about the gluten-free diet.

How many times a day should I eat on a gluten-free diet?

— Meals should be fractional, at least 3-4 times a day in small portions. No need to eat at night, the last meal should be 3-4 hours before bedtime.

What foods should I look out for on a gluten-free diet?

– Since this diet is gluten-free, you need to eat more foods rich in fiber, vitamins and trace elements. Eat more vegetables, fruits and greens. Make sure you have enough vitamins in your diet.

Can a gluten-free diet harm a healthy person?

– If you resort to this diet for a short time, there will be no harm to health. Products with gluten do not contain a critical amount of fiber, vitamins and trace elements. The main thing is to keep your diet balanced.

Sources:

1. Celiac disease: a modern view of the problem. V.V. Chikunov, N.A. Ilyenkov. Journal “Bulletin of the Clinical Hospital”, No. 51, 2018.
   https://cyberleninka.ru/article/n/tseliakiya-sovremennyy-vzglyad-na-problemu/viewer
2. Diet for celiac disease. I.K. Nurtazina. Journal “Bulletin of Surgery of Kazakhstan”, 2017.
   https://cyberleninka.ru/article/n/dieta-pri-tseliakii/viewer

Gluten-Free Diet – Recipe Calendar

Back

Gluten-Free Diet was developed 120 years ago, the diet was created specifically for people suffering from celiac disease. The diet has helped save hundreds of thousands of people, and with its help, many were able to forget about extra pounds. The diet is characterized by the complete absence of components with gluten (gluten), thereby avoiding allergies and losing weight.

The following products are to be abandoned:

• flour;
• most of the cereals.

Benefits of a gluten-free diet:

1. People with celiac disease cannot respond normally to gluten by avoiding it. By avoiding gluten, they protect their intestines from problems.
2. A gluten-free menu minimizes the risk of allergies and reduces the overall calorie content of a meal.
3. As a result of this principle of nutrition, one can effectively maintain health, as well as lose weight.

Abstaining from gluten also has an unpleasant side – you lose a lot of protein, in order to maintain its norm, you will have to compensate for the menu with a number of products.

Gluten-free menu prescription

1. Slimming. After analysis by specialists, it became clear that avoiding gluten is often a necessary measure. The diet helps to remove toxins, normalizes metabolic processes, promotes fat burning. The diet is not aimed at a hunger strike, you can choose any from the list of approved products, this does not prevent you from losing too much. The diet maintains the norm, and includes important components.
2. For people with autism. Medicine has already linked dietary proteins with autism, in practice it has been proven to block autistic disorders if gluten-containing foods are excluded from the diet. This effect is associated with a decrease in the content of proteins and peptides. These components are harmless and are of natural origin, but in autism they provoke processes that worsen the mental state. A gluten-free diet eliminates this problem. The exclusion of gluten from the diet will not only improve the functioning of the intestines, but also lead to the stabilization of brain functions.
3. Celiac disease solution. Such a diagnosis is made after research, if a problem is identified, the exclusion of gluten is immediately prescribed. The causative agent of the allergy is removed, as a result, all the symptoms can be blocked, and the person lives again, like other people. The intestines, unable to cope with gluten, begin to recover. The disease will not recede from this, but it is “frozen”. In order to maintain a normal life, people do not consume cereals and all products containing flour all their lives.

Gluten Free

If you have celiac disease or another gluten-free diet, you need to cut out certain foods and meals, while eating the rest of the food without restriction. In order to optimize the effectiveness of the diet from the therapeutic side, a careful examination of the digestive tract was made in people who are too sensitive to gluten and with autism. The result of their activities was a couple of categories of products: those that are suitable for food, and prohibited.

The following may be used:

• buckwheat;
• rice groats;
• corn;
• quail and chicken eggs;
• any vegetables and fruits;
• natural tea, any;
• all kinds of coffee or cocoa;
• cow’s milk, not store-bought;
• any fish and meat;
• oil products (from sunflowers, olives, and butter).

The list of products under the ban includes:

• pastry in all its variations;
• muffin;
• cookies;
• dried bread;
• bread and pasta containing gluten;
• cakes;
• couscous;
• semolina, oats, rye, wheat, barley;
• spelt;
• fast food products;
• cereals containing gluten;
• alcohol;
• canned mixed vegetables, salads and fruits;
• instant products;
• sweet desserts.

Diet planning

If you want to try out a weight loss diet, plan your menu in advance and buy enough food from the allowed category.