Gluten-Free Diet | Foods You Can Eat on a Gluten Free Diet

Risk of gluten-free diet

Although free gluten diet may be the only way to control symptoms and signs of celiac diseases and non-celiac gluten sensitive diseases. But going gluten free for a long time increases some health risks and that due to several factors:

  • Gluten containing foods are usually an important source of fibers, vitamins, and minerals. So, eliminating gluten- containing foods from your diet without adding adequate supplements causing multiple vitamins and minerals deficiencies, and lack of fibers may affect gastrointestinal health.
  • Some gluten- free products contain higher amounts of fats and sugars than their comparative regular products.

While on gluten-free diet, you should consider adding multivitamins, fibers, and minerals to compensate for possible deficiencies. The most important vitamins and minerals to add are:

  • Vitamin B 6: it is particularly important for vital functions of the body and to protect from infections, according to a study that shows that people on a gluten- free diet have low levels of vitamin b6. You can increase your daily intake by eating chickpeas, eating one cup of chickpeas gives you 18% of your daily need of vitamin b6.
  • Folic acid: it is extremely critical during pregnancy as it protects the new baby from certain birth defects. Ensure eating folate-rich foods like spinach, broccoli, asparagus, and peanuts.
  • Vitamin D: it can be deficient in your foods if you go gluten- free for a long time. Eating seafood especially salmons, eggs, fortified dairy products will add efficient vitamin D to your diet.
  • Vitamin B12: it is an important vitamin to your nervous system. A recent study was found that patients with celiac disease may suffer from low levels of vitamin b12. To fix that full your diet with seafood, dairy products, and meat. As these foods are rich in vitamin B12.