How to get enough nutrients as a coeliac

Look for fortified products

Normal wheat containing breads and cereal products are a good source of micronutrients, including the B vitamins, magnesium, selenium and zinc along with fibre. Levels of these nutrients can be lower in gluten free products due to them being made from cereal grains other than wheat. Look for fortified products or those with added seeds, nuts and fibre to help maximise the nutrition you are getting. Also ensure the rest of your diet contains plenty of nutritious foods. Good grains to eat that are gluten free are: quinoa, teff, brown rice, buckwheat, pure oats and chia. Also nuts, seeds and a range of fruit and vegetables will help to ensure you get the spectrum of micronutrients your body needs.

 

Oats

Oats are a great source of both soluble and insoluble fibre, however oats can contain traces of gluten due to the manufacturing process. You can buy pure gluten free oats or most people with coeliac disease are able to tolerate 50-70g of normal oats. Check with your medical team if you are unsure.

 

Calcium

Due to the risks of osteoporosis, people with coeliac disease have a higher requirement for calcium of at least 1000mg/day. This can be achieved by having 3 portions of dairy foods per day (yoghurt, cheese, milk) per day.

 

Vitamin D

Vitamin D is another nutrient needed for bone health amongst other body functions. All adults need to be having 10 micrograms a day. As there are few dietary sources and we do not have enough sunlight to make the right amount per day a supplement is recommended.

 

Vitamin B12

Research studies show us that people with coeliac disease have a lower absorption of vitamin B12. To top up your vitamin B12 stores include meat, dairy, eggs and yeast extract in your diet regularly. Also look out for fortified gluten free cereals, plant milks and margarine. You may need a supplement, especially if you are vegan or vegetarian.

 

Nutrients to ensure you eat enough of Good Sources

Calcium – 1000mg/d

Yoghurt, milk, cheese, green leafy vegetables, broccoli, oranges, tinned sardines with bones, tinned salmon, baked beans

Vitamin D – 10 microg/d

Free range meat, wild fish, eggs, fortified breakfast cereals, fortified milk and fortified margarine. Take a supplement.

Vitamin B12

Meat, dairy, eggs, years extract, fortified plant milk, fortified breakfast cereals, fortified margarine, textured plant protein.