How to Go Gluten Free and Still Get the Proper Nutrients

Gluten is a general term referring to the protein found in wheat, rye, and barley. These ingredients come in the manufacturing process of carbs like bread and pasta to keep their shape and make bread rise and become chewy. People who go on a gluten-free diet tend to avoid a lot of food containing these substances. A gluten-free diet is a necessity for celiac disease patients and gluten-sensitive people. Other people go to that diet for a healthier lifestyle; find out below to go gluten-free while getting proper nutrients. 


Why a gluten-free diet?

Celiac disease and gluten-sensitivity patients can’t consume any gluten products as their bodies cannot digest it, which can cause digestive health problems and severe illness. Today, studies show that 30% of adults are going on this diet to enhance their health and wellbeing.

Food to avoid 

Today, gluten is getting more recognized in our society, so you better double-check labels for all gluten ingredients before consuming it. It is found in breakfast cereal, bread, desserts, pasta, French fries, processed meat, sauces, beer, desserts, some candy, microwavable meals, flavored milk, processed cheese, ice cream, cooking sprays…etc



It’s easier today to start your gluten-free diet; you’ll find that many products in your local supermarket are already labeled gluten-free. Also, there are ways where you can have your meals delivered if you don’t know how to start your diet. You can check online reviews of the top gluten-free prepared meal delivery companies, as this service will make it easier for you to stick to your diet and you won’t get bored because they change menus every week. They provide ready-to-eat meals and frozen meals to best suit your lifestyle.

The benefits

It is important for those with celiac and gluten sensitivity to stay away from it to avoid any health problems like anemia and lining damage of small intestines.  For non-celiac patients, they feel an overall improvement in health, weight loss, and improved gastrointestinal health. Gluten, for some people, can show signs of irritable bowel syndrome (IBS) and those people feel way better following a gluten-free diet. 

The risks 

Celiac and gluten-sensitive patients who suffer from complications in their digestion will lead their bodies’ inability to absorb all the nutrients from the allowed food.  The avoided food in a gluten-free diet contains important vitamins and nutrients; you may experience nutritional deficiencies in vitamin A, B12, D, E, K, zinc, folate, and calcium. Gluten-free products have different values, so you might find a change in your nutrient intake.

How to overcome them?

You would need to get most of your nutrients out of your food and use dietary supplements to enhance your vitamins and nutrient levels. Read labels of gluten-free products to notice the nutrients change when manufacturers adjust ingredients. Also, discuss your diet with your doctor or dietitian, he / she will help you choose nutrient-rich and healthy alternatives.



Gluten is safe for most people. Those with celiac disease and gluten sensitivity need to follow this diet strictly. Gluten-free dieters, need to consume more whole food, a lot of vegetables and fruits and lean protein. It will provide you with a healthy body, boost your energy levels, and help you lose weight.