Healthful Gluten-Free Living

Nutritional Concerns with Celiac Disease:

Healthful Gluten-Free Living is possible.  Here are some suggestions I have to help people who either are sensitive to gluten or suffer from Celiac disease.

Gluten attacks the GI system leading to  → flattened villi, and to a  → damaged gastro intestinal system.  This causes   →  malabsorption, along with nutritional deficiencies, and since most of the immune system is in the gut this damage leads to   →  a depressed immune system.

  • Many nutritional deficiencies are common such as:  Iron, Calcium, as well as Vitamins B, A, D, and K.
  • Wheat based diets are fortified with nutrients, while, most gluten-free foods are not.
  • Fiber is easily found in wheat based grains.  In general most gluten-free grains are low in fiber, higher in starch, and fat.
  • A damaged gastrointestinal system does not absorb nutrients effectively.
  • Poor nutritional status, with a depressed immune function leaves you more susceptible to disease.

What can you do?

Chose only gluten-free whole grains such as: amaranth, buckwheat, millet, quinoa, brown rice, wild rice, sorghum, teff

Add: nuts, beans, flax, psyllium, to boost fiber and nutrient content

Increase:  Fruits, vegetables, lean protein sources such as (chicken, fish, eggs, low fat dairy, soy proteins)

Consider Supplementing (Check with MD):  A multivitamin, B Complex, Omega 3’s, Calcium with D

©Marlisa Brown MS RD CDE CDN  www.glutenfreeeasy.com  Marlisa@TWellness.net

 

 

 

 

 

 

 

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