#12: Gluten-Free Nutrition: Are You Getting Enough Nutrients?

Going gluten-free is essential for those of us with celiac disease or gluten intolerance, but here’s the thing—just because a food is gluten-free doesn’t mean it’s nutritious. In fact, many gluten-free eaters struggle with nutrient deficiencies without even realizing it!

So, how do you know if you’re getting the vitamins and minerals your body needs? And what can you do if you’re falling short?

In today’s episode, we’re talking about the most common nutrient deficiencies in a gluten-free diet, how they affect your health, and the best ways to make sure you’re getting enough of the right nutrients to thrive—not just survive!

Let's Recap: Are You Getting Enough Nutrients?

1. Why Nutrient Deficiencies Are Common in Gluten-Free Diets

Many gluten-free foods are heavily processed and lack nutrients.

• People with celiac disease may have years of damage to the intestines, making it harder to absorb key vitamins and minerals.

• Some nutrients are naturally more abundant in wheat-based products, so when you cut out gluten, you may unknowingly cut out important nutrients too.

2. The Most Common Nutrient Deficiencies in Gluten-Free Diets

✅ Iron (Fatigue, Weakness, Shortness of Breath)

• Gluten-free eaters—especially those with celiac disease—are at a higher risk of anemia due to poor iron absorption.

• Best gluten-free iron sources:

  • Red meat, poultry, and fish

  • Lentils and beans

  • Spinach and dark leafy greens (pair with vitamin C for better absorption!)

  • Pumpkin seeds

✅ Calcium & Vitamin D (Bone Health & Energy Levels)

• Many gluten-free foods aren’t fortified like wheat-based foods, leading to weaker bones over time.

• Best gluten-free sources:

  • Dairy products (milk, cheese, yogurt)

  • Fortified plant-based milks (almond, soy, oat)

  • Leafy greens like kale

  • Fatty fish (salmon, sardines)

  • Sun exposure! Vitamin D helps with calcium absorption.

✅ B Vitamins (Brain Fog, Low Energy, Mood Swings)

• Many wheat-based foods are enriched with B vitamins like folate, B6, and B12—most gluten-free foods aren’t!

• Best gluten-free sources:

  • Eggs & dairy

  • Meat & fish

  • Leafy greens

  • Fortified gluten-free cereals

✅ Magnesium (Muscle Cramps, Anxiety, Poor Sleep)

• Gluten-free grains tend to be lower in magnesium, which is essential for muscle and nerve function.

• Best gluten-free sources:

  • Nuts & seeds (almonds, cashews, pumpkin seeds)

  • Dark chocolate 🍫 (yes, really!)

  • Avocados 🥑

  • Legumes & whole grains like quinoa

✅ Zinc (Frequent Illness, Slow Healing, Hair Loss)

• Zinc is crucial for immunity and skin health, and many gluten-free eaters don’t get enough.

• Best gluten-free sources:

  • Shellfish (oysters, shrimp)

  • Nuts & seeds

  • Chickpeas & lentils

✅ Fiber (Digestive Issues, Constipation, Blood Sugar Spikes)

• Many gluten-free diets lack fiber because wheat-based products are naturally high in it.

• Best gluten-free sources:

  • Chia seeds & flaxseeds

  • Vegetables & fruits (especially berries, apples, and pears)

  • Quinoa, brown rice, and buckwheat

3. How to Make Sure You’re Getting Enough Nutrients

• Eat a variety of whole, naturally gluten-free foods.

• Choose fortified gluten-free products when available (like cereals and plant-based milks).

• Be mindful of processed gluten-free foods—they can be high in sugar and low in nutrition.

• Consider supplements if recommended by your doctor (especially B12, iron, and vitamin D).

• Meal plan to ensure you’re eating nutrient-dense foods every day.

Eating gluten-free isn’t just about avoiding gluten—it’s about making sure your body gets all the nutrients it needs to thrive. If you’ve been feeling tired, foggy, or just ‘off,’ it might be time to take a closer look at your diet and make some simple changes to nourish your body fully!