What is the celiac disease diet. How can it improve symptoms and overall health. What foods should be avoided and included on a gluten-free meal plan. How to navigate grocery shopping and dining out while following a celiac-friendly diet.

Understanding Celiac Disease and the Gluten-Free Diet

Celiac disease is an autoimmune disorder that affects the digestive system. When individuals with celiac disease consume gluten, a protein found in wheat, barley, and rye, it triggers an immune response that damages the lining of the small intestine. This damage can lead to various symptoms and complications, including malnutrition, due to the body’s inability to properly absorb nutrients.

The only effective treatment for celiac disease is a strict gluten-free diet, often referred to as the celiac disease diet. This dietary approach involves eliminating all sources of gluten from one’s meals and snacks. Even small amounts of gluten can cause intestinal damage in those with celiac disease, making it crucial to adhere to the diet rigorously.

Why is the Celiac Disease Diet Essential?

• Prevents further damage to the small intestine
• Allows the intestinal lining to heal
• Reduces symptoms associated with celiac disease
• Improves nutrient absorption
• Enhances overall quality of life

Adopting a gluten-free diet can be challenging at first, but with proper guidance and education, it becomes more manageable over time. The benefits of following this diet far outweigh the initial difficulties, as it can lead to significant improvements in health and well-being for those with celiac disease.

The Benefits of Following a Celiac Disease Diet

Adhering to a gluten-free diet offers numerous benefits for individuals diagnosed with celiac disease. These advantages extend beyond simply managing symptoms and can have a profound impact on overall health and quality of life.

Symptom Relief and Improved Quality of Life

One of the most immediate and noticeable benefits of the celiac disease diet is the reduction of symptoms. Many people experience relief from uncomfortable digestive issues such as diarrhea, bloating, and abdominal pain within days or weeks of eliminating gluten from their diet. In fact, studies have shown that over 90% of celiac patients report significant symptom improvement after following a gluten-free diet for at least one year.

Intestinal Healing and Nutrient Absorption

By avoiding gluten, the small intestine is given the opportunity to heal. This healing process is crucial for restoring proper nutrient absorption. While the timeline for complete intestinal recovery can vary, many individuals begin to see improvements in nutrient levels within months of starting the diet. For example, iron deficiency anemia, a common issue in celiac patients, often resolves within 6-12 months of strict gluten avoidance, even without supplementation.

Fertility and Pregnancy Outcomes

Women with celiac disease who follow a gluten-free diet may experience improved fertility rates and reduced risk of pregnancy complications. The autoimmune response triggered by gluten consumption can negatively impact reproductive health, making the diet particularly important for those planning to conceive or currently pregnant.

Foods to Avoid on the Celiac Disease Diet

Successfully managing celiac disease requires a thorough understanding of which foods contain gluten and must be avoided. While some sources of gluten are obvious, others can be less apparent, making label reading and awareness crucial.

Common Gluten-Containing Grains

• Wheat (including varieties like durum, semolina, and spelt)
• Barley
• Rye
• Triticale (a cross between wheat and rye)

Hidden Sources of Gluten

Gluten can be found in many unexpected products, including:

• Processed meats
• Soy sauce
• Salad dressings
• Gravies and sauces
• Certain medications and supplements
• Some cosmetics and personal care products

How can you identify hidden sources of gluten? Always read product labels carefully and look for “gluten-free” certifications. When in doubt, contact the manufacturer or choose alternatives that are explicitly labeled as gluten-free.

Safe Foods for the Celiac Disease Diet

While the list of foods to avoid may seem daunting, there are numerous delicious and nutritious options available for those following a celiac disease diet. Focusing on naturally gluten-free foods and certified gluten-free products can help ensure a varied and balanced diet.

Naturally Gluten-Free Foods

• Fresh fruits and vegetables
• Meat, poultry, and fish (unprocessed)
• Eggs
• Dairy products
• Nuts and seeds
• Legumes
• Gluten-free grains (rice, quinoa, millet, buckwheat)

Gluten-Free Alternatives

Many products are now available in gluten-free versions, including:

• Bread, pasta, and baked goods made with gluten-free flours
• Gluten-free cereals and oats
• Gluten-free beer and other alcoholic beverages

When incorporating these alternatives into your diet, how can you ensure they’re truly gluten-free? Look for products that are certified gluten-free by reputable organizations and always check labels for potential cross-contamination warnings.

Creating a Balanced Celiac Disease Meal Plan

Developing a well-rounded meal plan is essential for individuals with celiac disease to ensure they’re meeting their nutritional needs while avoiding gluten. A balanced celiac disease diet should include a variety of foods from all major food groups, with an emphasis on naturally gluten-free options.

Sample Gluten-Free Menu

Here’s an example of a day’s worth of meals that are both nutritious and gluten-free:

Breakfast: Gluten-free oatmeal topped with fresh berries, sliced almonds, and a drizzle of honey

Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and a homemade vinaigrette dressing

Snack: Apple slices with almond butter

Dinner: Baked salmon with quinoa pilaf and roasted vegetables

Dessert: Fresh fruit salad or a small serving of gluten-free ice cream

Ensuring Nutritional Adequacy

How can individuals following a celiac disease diet ensure they’re getting all necessary nutrients? Focus on incorporating a wide range of colorful fruits and vegetables, lean proteins, and gluten-free whole grains. Pay special attention to nutrients that may be lacking in a gluten-free diet, such as fiber, iron, B vitamins, and calcium. Consider working with a registered dietitian who specializes in celiac disease to develop a personalized meal plan that meets your specific nutritional needs.

Navigating Grocery Shopping and Dining Out

Successfully following a celiac disease diet requires careful navigation of both grocery shopping and dining out. With proper planning and knowledge, individuals can confidently make safe food choices in various settings.

Tips for Gluten-Free Grocery Shopping

• Stick to the perimeter of the store, where fresh, naturally gluten-free foods are typically located
• Read labels carefully, even on products you’ve purchased before, as ingredients can change
• Look for certified gluten-free labels on packaged foods
• Be cautious of bulk bins due to potential cross-contamination
• Consider shopping at specialty stores with a wide selection of gluten-free products

Dining Out Safely with Celiac Disease

Eating at restaurants can be challenging for those with celiac disease, but it’s not impossible. Here are some strategies to ensure a safe dining experience:

• Research restaurants in advance and look for those with gluten-free menus or options
• Call ahead to discuss your dietary needs with the restaurant staff
• Clearly communicate your gluten intolerance to your server
• Ask about food preparation methods to avoid cross-contamination
• Stick to simple dishes with whole, unprocessed ingredients
• Consider bringing your own gluten-free condiments or salad dressings

What should you do if you’re unsure about a dish’s gluten content? Always err on the side of caution and choose an alternative or ask for more information from the kitchen staff.

Managing Cross-Contamination Risks

For individuals with celiac disease, avoiding cross-contamination is just as important as eliminating gluten-containing foods from their diet. Even tiny amounts of gluten can trigger an immune response and cause damage to the small intestine.

Common Sources of Cross-Contamination

• Shared cooking surfaces and utensils
• Toasters used for both gluten-free and regular bread
• Deep fryers that have been used for breaded items
• Cutting boards with gluten residue
• Bulk bins in grocery stores

Strategies to Prevent Cross-Contamination at Home

How can you minimize the risk of cross-contamination in your kitchen? Consider implementing these practices:

• Designate separate cooking tools and appliances for gluten-free food preparation
• Use different colored cutting boards for gluten-free and gluten-containing foods
• Store gluten-free products on upper shelves to prevent crumbs from falling onto them
• Clean all surfaces thoroughly before preparing gluten-free meals
• Consider having a completely gluten-free kitchen if possible

By being vigilant about cross-contamination, individuals with celiac disease can better protect their health and ensure the effectiveness of their gluten-free diet.

Supplementation and Nutrient Considerations

While a well-planned celiac disease diet can provide most necessary nutrients, some individuals may require supplementation to address deficiencies or ensure optimal nutrition. It’s important to work with a healthcare provider or registered dietitian to determine individual supplementation needs.

Common Nutrient Deficiencies in Celiac Disease

• Iron
• Vitamin B12
• Folate
• Vitamin D
• Calcium
• Zinc

Choosing Gluten-Free Supplements

When selecting supplements, it’s crucial to choose products that are certified gluten-free. Some supplements may contain gluten as a binding agent or filler, making it essential to read labels carefully and consult with manufacturers if necessary.

How often should individuals with celiac disease have their nutrient levels checked? Regular monitoring, typically on an annual basis or as recommended by a healthcare provider, can help identify and address any deficiencies promptly.

Long-Term Management and Follow-Up Care

Managing celiac disease is a lifelong commitment that requires ongoing attention to diet and health. While the celiac disease diet is the primary treatment, regular medical follow-ups are essential for monitoring progress and addressing any complications.

Importance of Regular Check-Ups

Individuals with celiac disease should maintain regular appointments with their healthcare providers to:

• Assess adherence to the gluten-free diet
• Monitor symptoms and overall health
• Check for nutritional deficiencies
• Screen for associated conditions
• Evaluate the need for repeat intestinal biopsies

Adapting to Lifestyle Changes

Living with celiac disease often requires significant lifestyle adjustments. How can individuals successfully adapt to these changes? Consider the following strategies:

• Join support groups or online communities for those with celiac disease
• Educate friends and family about your dietary needs
• Plan ahead for social events and travel
• Explore new recipes and cooking techniques to keep meals exciting
• Stay informed about the latest research and developments in celiac disease management

By taking a proactive approach to long-term management, individuals with celiac disease can maintain their health and enjoy a high quality of life while adhering to a gluten-free diet.

Food Lists, Sample Menu, and Tips

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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.

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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.