Diet Recommendations for Celiac Disease...

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Medically reviewed by Qin Rao, MDMedically reviewed by Qin Rao, MDCeliac disease is a genetic autoimmune condition that occurs when the immune system reacts abnormally to gluten—a group of storage proteins found in wheat, barley, and rye.This abnormal immune response can cause inflammation and damage the small intestine, particularly the tiny, finger-shaped villi that are essential for absorbing nutrients like iron, folate, vitamin B12, zinc, calcium, and vitamin D. People with celiac disease often experience abdominal pain, bloating, vomiting, diarrhea, constipation, fatigue, headaches, weight loss, skin rashes, and anemia. If left untreated, the long-term consequences of celiac disease include cancer, osteoporosis, stunted growth, seizures, congenital disabilities, and infertility.A lifelong gluten-free diet is the only effective treatment. Understanding which foods contain gluten and which don’t is crucial for managing celiac disease and ensuring the foods you eat won’t trigger or worsen symptoms.Foods To Eat if You Have Celiac DiseaseFor people newly diagnosed with celiac disease, transitioning to a gluten-free diet may seem overwhelming. The key is to focus on whole, fresh foods that are naturally gluten-free. By incorporating gluten-free whole grains, fruits, vegetables, lean proteins, healthy fats, dairy (if tolerated), beans, nuts, and seeds into your meals, you can maintain a balanced, nutrient-rich, and tasty diet that supports recovery and helps your small intestine function optimally.Gluten-Free Grains, Starches, and FloursSince gluten is present in grains like wheat, barley, and rye, replacing them with gluten-free grains is crucial.For those with celiac disease, studies have shown that a strict gluten-free diet can heal the small intestine in 95% of children within two years and 34-66% of adults within two to five years. Once the health and function of the small intestine are restored, symptoms such as impaired nutrient absorption, diarrhea, and unintentional weight loss typically improve. Gluten-free grains, starches, and flours include:AmaranthQuinoaBuckwheatTeffFonioMilletRiceSorghumTapiocaPotato starchCorn starch and flourCassava, coconut, and almond flourYuccaArrowrootGluten-free oatsGrocery stores, restaurants, and specialty food companies also offer packaged and processed gluten-free foods, such as bread, baked goods, and pasta.Unlike gluten-containing products, many packaged gluten-free products are not fortified with essential nutrients like iron or B vitamins. Therefore, whole, gluten-free grains like amaranth, quinoa, and buckwheat are often better options than processed gluten-free products with lower nutritional value.Fruits and VegetablesFruits and vegetables are naturally gluten-free, making them a safe and nutritious choice for people with celiac disease.Dark leafy greens, in particular, are an excellent source of folate. As the small intestine begins to heal from eliminating gluten, individuals with celiac disease can more effectively absorb folate, helping to prevent deficiencies.Gluten-free fruits and vegetables include:Fruits: Berries, citrus fruits, melons, stone fruits, apples, pears, and bananasVegetables: Spinach, kale, cabbage, broccoli, cauliflower, asparagus, squash, onions,bell peppers, mushrooms, eggplant, carrots, and potatoesIf you opt for frozen, canned, or dried fruits and vegetables, check the ingredient list to make sure they do not contain sauces or seasonings that contain gluten.Meat, Fish, Poultry, and EggsAnimal protein sources, including meat, fish, poultry, and eggs, are naturally gluten-free and suitable for people with celiac disease.These protein-rich foods are also valuable sources of iron, zinc, vitamin B12, and vitamin D—nutrients that may be deficient in people living with celiac disease. Regularly incorporating animal proteins into a balanced gluten-free diet may help address these common deficiencies as intestinal absorption improves.Animal protein options include, but are not limited to: Meat: Beef, lamb, and porkFish and seafood: Salmon, tuna, sardines, and shrimpPoultry: Chicken and turkeyEggs: Whole eggs, egg whites, and egg yolksBeans and LegumesBeans and legumes are excellent gluten-free options, offering a wealth of nutrients. They are rich in protein, fiber, folate, iron and zinc, making them an ideal choice for people with celiac disease.Beans and legumes include:White beansLentilsSoybeans (edamame and tofu)ChickpeasPinto beansBlack beansKidney beansAdzuki beansNuts and SeedsKeeping nuts and seeds on hand can significantly benefit people with celiac disease. They are naturally gluten-free and packed with essential nutrients like protein, magnesium, and zinc, which help to control immune function and support proper growth and development.Consider adding these nuts and seeds to your diet:CashewsPumpkin seedsAlmondsChia seedsFlax seedsWalnutsPecansDairyDairy products, when tolerated, can be a great addition to a celiac disease diet. They are rich in calcium, vitamin D, and protein, which are all important for optimal bone health. Regularly consuming dairy may help prevent complications like osteoporosis in people with celiac disease.The most common dairy products include milk, yogurt, and cheese.
What if You Can't Tolerate Lactose?In addition to reacting to gluten, people who are newly diagnosed with celiac disease may be lactose intolerant. Lactose is a natural sugar found in milk and other dairy products. This often occurs because the damage gluten causes to the small intestine can reduce lactase production, the enzyme needed to digest lactose.As a result, people with celiac disease may experience symptoms such as abdominal pain, nausea, diarrhea, flatulence, and bloating when they consume milk and dairy products. Therefore, a lactose-free diet may be beneficial for symptom relief until the small intestine heals and lactase production is restored.
Healthy Fats and OilsHealthy fats play a pivotal role in a well-balanced gluten-free diet, as they are required to help your body absorb fat-soluble vitamins, including vitamin D.Choose from these healthy fats and oils to add to your meals:Olives and olive oilAvocado and avocado oilFish rich in omega-3 fatty acids, like salmon and sardinesCoconutNuts and nut butterSeedsFoods To AvoidManaging celiac disease requires diligently avoiding all foods that contain gluten. Gluten-containing grains include:WheatBarleyRyeTriticale (a hybrid of wheat and rye)These gluten-containing grains are often used in foods such as: Bread: Loaves, bagels, croissants, naan, pita, muffins, rolls, and tortillasBaked and breakfast foods: Cakes, cookies, pie crusts, waffles, pancakes, breakfast cereals, and granolaPasta: Spaghetti, couscous, gnocchi, and raviolisNoodles: Ramen, udon, chow mein, egg noodles, and soba noodlesCrackers: Graham crackers, pretzels, and communion wafersSauces and marinades: Soy sauce, gravy, and rouxMeat substitutes and veggie burgers: Seitan and imitation meatsProcessed and lunch meats: Cold cuts and deli meatsFlour and other gluten-containing grains can silently show up in other types of foods. Make sure to check the ingredients of soups, salad dressings, batter, brown rice syrup, ice cream, candy, and beer to ensure they're gluten-free.To avoid accidentally consuming gluten, it is essential to thoroughly check ingredient lists for hidden sources of gluten and ensure packaged foods are clearly labeled “gluten-free,” not just wheat-free.The U.S. Food and Drug Administration (FDA) mandates that products labeled “gluten-free,” “no gluten,” “without gluten,” or “free of gluten” must contain less than 20 parts per million of gluten. This standard helps guarantee that gluten-free foods are safe and unlikely to trigger symptoms or intestinal damage in people with celiac disease.Cross-contamination with gluten-containing grains can also occur. This is particularly common with oats and oat products, as they are often grown, processed, and transported alongside wheat, barley, and rye. Therefore, it is best to choose oats that are clearly labeled as gluten-free.Meal Ideas for Celiac DiseaseHere are several breakfast, lunch, and dinner ideas that are completely gluten-free. Consider adding these meals to your diet or using them as inspiration to make your own recipes.BreakfastAmaranth porridge topped with chia seeds, mixed berries and walnutsAvocado and smoked salmon on gluten-free toastBreakfast burrito with almond-flour tortilla filled with scrambled eggs, sauteed spinach, mushrooms, and bell peppersLunchSushi bowl with salmon, edamame, shredded carrots, cucumbers, avocado, seaweed, ginger, rice, and sriracha mayonnaiseMediterranean chickpea, lentil, and quinoa salad with tomatoes, cucumbers, olives, arugula, and feta cheeseTuna salad lettuce wraps with a side of fruit saladDinnerFish tacos with a side of guacamole and fire-roasted cornRoasted chicken with quinoa and steamed broccoli and carrotsShrimp and vegetable skewers (such as bell peppers, onions, and zucchini) with a side of wild riceSnacksGreek yogurt topped with mixed nutsRoasted chickpeasApples slices and nut butter of choiceA Quick ReviewCeliac disease is an autoimmune condition that causes an abnormal immune response to gluten. This overreactive immune response can damage the small intestines, leading to inflammation and poor nutrient absorption. A life-long gluten-free diet is the primary treatment for celiac disease.When following a gluten-free diet, it’s imperative to avoid foods that contain gluten, such as wheat, barley, rye, and their derivatives. It’s best to consume grains, fruits, vegetables, beans, lean proteins, healthy fats, dairy (when tolerated), nuts, and seeds that are naturally free of gluten. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.

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