Edit ModuleShow Tags
Published:

9 Tips for a Gluten-free Vegetarian



Beans and lentils for vegetarians with celiac

Article author photo. Cheryl Harris, MPH, RDThis featured post is by Cheryl Harris, MPH, RD. You can follow this blogger @CherylHarrisRD.

The health benefits from reducing the amount of meat in the diets of most Americans are, by now, well established. And the lifestyle has appeal for some people based on ethical and/or environmental reasons too. But what if you have celiac disease or gluten intolerance — is a meat-free diet off limits?

Fortunately, with extra planning, a well-rounded and delicious gluten-free vegetarian diet is totally doable.

It's vital for everyone with celiac disease to get enough iron, calcium, vitamin D, fiber and B vitamins (including B12), because these are often lacking due to damage from the disease process and eating patterns often seen in gluten-free diets. Pair that with a vegetarian diet — which can be lacking in protein, iron, calcium, B12, omega fats, and vitamin D — and it's easy to miss out on necessary nutrients.

What's a Gluten-Free Vegetarian to Do?

  • Focus on typical vegetarian staples that are gluten-free like beans, lentils, tofu, dairy, nuts, seeds, and, of course, fruits and veggies. If your diet includes dairy, eggs and fish, these are very nutrient rich as well.
  • Watch out for the miso! Surprisingly, sometimes it contains barley.
  • Eat a good source of protein with each meal.
  • Try quinoa, buckwheat, amaranth, etc. These pseudo-grains are some of the best sources of vegetarian and vegan protein.
  • Grains such as millet, teff and sorghum are very nutritious, as well. In addition to protein and fiber, they all have other vital nutrients, like B vitamins, iron, calcium and magnesium.
  • Get your vitamin D, iron and B vitamin levels checked.
  • If you don't eat fish, consider taking a vegan or vegetarian omega-3 supplement from algae.
  • When possible, include fortified gluten-free foods, like cereals and breads.
  • Work with a registered dietitian nutritionist to make sure you're eating a balanced diet.


Cheryl Harris, MPH, RD, is a registered dietitian nutritionist in private practice in Northern Virginia. She is a speaker, freelance writer, gardener and meditation enthusiast. Her website is HarrisWholeHealth.com and her food blog is GFGoodness.com. Follow her on Facebook and Twitter.

Edit Module
blog comments powered by Disqus

More Stone Soup

"Kids' Choice" is Not the Healthiest Choice

"Kids' Choice" is Not the Healthiest Choice

My children's summer camp boasts a program of swimming, field sports, trips to parks and museums, and – the best part for me – a varied and balanced lunch...provided by Whole Food, no less. I cannot say that a healthy lunch menu was the main reason we picked the camp, though I will admit that I was looking forward to a well deserved break from packing school lunches.
My Favorite Favas

My Favorite Favas

Preparing fava beans is a labor of love, but sweetly satisfying. Once you've got them cooked and peeled, you can do anything with them, really. I like them to shine as the stars of a given dish.
7 Considerations Before Going Vegetarian or Vegan

7 Considerations Before Going Vegetarian or Vegan

Though these groups who share similar dietary restrictions usually aim for optimal health, there are a few things to keep in mind before venturing down that path.
Parmesan Lentil Soup

Parmesan Lentil Soup

This lentil soup has veggies and protein (love you lentils!) put also the right amount of flavor from a Parmesan rind and fresh lemon thyme. Thank goodness for leftovers! I could eat this all day.
Edit ModuleShow TagsEdit ModuleShow Tags Edit Module
Advertise with Food & Nutrition
Edit ModuleShow Tags


Stone Soup

Guest bloggers from around the world share
with Food & Nutrition Magazine.

About This Blog

Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics. Content — including information, recipes and views expressed — is that of the authors and does not reflect the positions or policies of Food & Nutrition Magazine or the Academy of Nutrition and Dietetics. Bloggers are required to pledge they will not write for Stone Soup on topics, companies or trade organization they currently represent or have represented at any time.

Write for Us

Are you a member of the Academy of Nutrition and Dietetics who is interested in writing a guest blog for Stone Soup? To be considered, contact us at StoneSoup@eatright.org.

Comments Policy

Food & Nutrition Magazine provides this forum to exchange ideas, opinions and contributions within a positive community. Diverse viewpoints and constructive, respectful dialogue are welcome. Rudeness, misinformation, self-promotion and abuse are not. We reserve the right, without warning or notification, to remove comments and block users we determine violate this policy or our Terms & Conditions. You must include your name or be logged into a personal account on Disqus, Facebook, Twitter or Google+ to comment.

Archives

Recent Posts

Categories

Edit Module

Get Stone Soup in Your Email