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.

blog comments powered by Disqus

Read More Stone Soup

Japanese Inspired “Hummus”

Japanese Inspired “Hummus”

Just because Japan doesn’t offer up a lot of dipping opportunities beyond your standard sushi in the soy sauce doesn’t mean you can’t enjoy a dip packed with Japanese flavors.
Butternut Apple Soup with Cauliflower 'Cream'

Butternut Apple Soup with Cauliflower 'Cream'

As the weather grows cooler, I look for ways to embrace the changing season. And when hot soups begin to sound incredibly comforting, I know we’ve reached the seasonal hand-off of the culinary baton.
Non-Dairy Milk Alternatives

Non-Dairy Milk Alternatives

Whether you are vegan, lactose intolerant, or just plain don’t like the taste, there are plenty of options to replace the old standby.
Healthy Halloween Snacks for the Classroom

Healthy Halloween Snacks for the Classroom

These can be made by the children in a classroom setting with minimal mess or prep time. They are filled with vitamins, minerals, fiber, protein and calcium that are sure to keep the festivities going in a healthy and unrefined way.
Advertise with Food & Nutrition



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 below — including information, artwork, 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.

Write for Us

Are you 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.

Recent Posts

Categories

Archives

Feed

Atom Feed Subscribe to the Stone Soup Feed »

Get Stone Soup in Your Email