Tips For A Gluten-Free Vegetarian

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It’s very important for everyone with celiac disease to get enough iron, calcium, vitamin D, fiber and B vitamins (including B12), because these are often absent due to damage from the disease process and eating patterns often seen in gluten-free diets. Pair that with a vegetarian diet,which can be lacking in protein, iron, calcium, B12, omega fats, and vitamin D, and can be easy to miss out on necessary nutrients.

Here are just a few tips on maintaining a nutrients that you need: 

  • Focus on typical vegetarian staples that are gluten-free like beans, lentils, tofu, dairy, nuts, seeds, and, of course, fruits and veggies. If your diet includes dairy, eggs and fish, these are very nutrient rich as well.
  • Eat a good source of protein with each meal.
  • Try quinoa, buckwheat, amaranth, etc. These pseudo-grains are some of the best sources of vegetarian and vegan protein.
  • Grains such as millet, teff and sorghum are very nutritious, as well. In addition to protein and fiber, they all have other vital nutrients, like B vitamins, iron, calcium and magnesium.
  • Get your vitamin D, iron and B vitamin levels checked.
  • If you don’t eat fish, consider taking a vegan or vegetarian omega-3 supplement from algae.
  • When possible, include fortified gluten-free foods, like cereals and breads.
  • Work with a registered dietitian nutritionist to make sure you’re eating a balanced diet.

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Source: Food & Nutrition Magazine July 2013