Sources of nutrients in the gluten-free diet

The gluten-free diet (GFD) is based on the elimination of gluten, a protein present in wheat, barley, rye and other grains. This diet is essential for people with celiac disease or non-celiac gluten sensitivity.

It is necessary to ensure consumption of a number of critical nutrients to maintain good health and avoid deficiencies. Although GFD can present some challenges, fortunately it is possible to obtain what is needed from safe and varied sources.

Here are some safe sources of nutrients in the gluten-free diet:

• Fiber: Safe sources of fiber in a gluten-free diet include fruits, vegetables, nuts, seeds, and gluten-free cereals, such as brown rice and quinoa. It is important to ensure that gluten-free cereals have been produced in gluten-free facilities to avoid cross-contamination.

• Protein: Safe sources of protein in a gluten-free diet include lean meats, poultry, fish, eggs, legumes, nuts and seeds. It is important to note that some meat products, such as sausages and hamburgers, may contain gluten in the form of breadcrumbs or seasonings.

• Omega 3: foods containing omega 3 include oily fish and seafood, nuts and seeds (flax and chia), vegetable oils, avocado, spinach, broccoli.

• Iron: safe sources of iron in a gluten-free diet include red meat, poultry, fish, eggs, legumes, nuts, seeds and iron-fortified gluten-free cereals.

• Calcium: safe sources of calcium in a gluten-free diet include gluten-free dairy products, such as cheese and yogurt, as well as green leafy vegetables, canned salmon, calcium-fortified or fortified foods and beverages.

• Vitamin D: Safe sources of vitamin D in a gluten-free diet include sun exposure and fortified foods, such as gluten-free milk and orange juice. Also fatty fish such as salmon, trout, tuna and fish liver oils.

• Vitamin B12: Safe sources of vitamin B12 in a gluten-free diet include red meat, beef liver, chicken, fish, clams, eggs and foods fortified with B12. This vitamin is not found in fruits, vegetables or grains. It can be found in some fortified foods such as cereals, but caution should be exercised and consume those free of gluten, either as an ingredient or as a result of cross-contamination.

• Folacin or Folic Acid: Safe sources of folic acid in a gluten-free diet include green and dark leafy vegetables, citrus fruits, legumes and gluten-free cereals fortified with folic acid. It is important to ensure that gluten-free cereals have been produced in gluten-free facilities to avoid cross-contamination.

• Magnesium: this mineral is present in avocado, dates, bananas, nuts, peas, beans, milk, whole grains such as rice and millet, corn, among others.

• Vitamin E: can be found in foods such as sunflower seeds, sunflower oil and olive oil, nuts, green leafy vegetables, trout, butter, avocado, kiwi, among others.

• Vitamin B1 (Thiamine): can be found in foods such as beef and pork, eggs, legumes, trout, nuts and seeds, sardines, potatoes, mushrooms, lobster, cheese, and a variety of fortified products (look for gluten-free options).

• Vitamin B2 (Riboflamin):