πŸ“ Part 1: What Nutrients Are You Missing on a Gluten-Free Diet?

πŸ“ Part 1: What Nutrients Are You Missing on a Gluten-Free Diet?

Subtitle: Why People with Celiac Disease Need More Than Just a GFD

Going gluten-free is the essential first step in managing celiac disease β€” but it’s not the only step. Because gluten damages the small intestine, especially the upper portion where many key nutrients are absorbed, people with celiac disease are at higher risk of nutrient deficiencies even after starting a gluten-free diet (GFD).

Let’s take a look at the most common nutrient gaps and why they matter.

πŸ”Ή Iron

  • Function: Supports oxygen transport and energy.
  • Deficiency signs: Fatigue, pale skin, shortness of breath.
  • Gluten-free sources: Red meat, lentils, quinoa, pumpkin seeds.
  • Tip: Pair with vitamin C to improve absorption.

πŸ”Ή Calcium & Vitamin D

  • Function: Build strong bones, support immunity.
  • Deficiency risks: Osteopenia, osteoporosis.
  • Gluten-free sources: Leafy greens, fortified plant milks, yogurt.
  • Note: If dairy is hard to tolerate, consider fortified non-dairy options.

πŸ”Ή Folate (Vitamin B9)

  • Function: Crucial for cell growth and red blood cell production.
  • Deficiency concern: Many gluten-free products are not fortified like wheat-based foods.
  • Sources: Leafy greens, oranges, beans, gluten-free cereals.

πŸ”Ή Vitamin B12

  • Function: Nerve health and cognitive function.
  • Why at risk: Intestinal inflammation reduces absorption.

Sources: Eggs, fish, dairy, B12-fortified plant foods or supplements

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