8 Dietitian Approved Nutrition Tips for Celiac Disease  

What is celiac disease?   

Celiac disease is a chronic autoimmune disorder where the consumption of gluten, a protein found in wheat, barley, and rye, causes damage to the small intestine.   If you or your loved one has celiac disease, chances are you’ve been learning about food alternatives for a while now!  Celiac can present with both gut and non-gut related symptoms depending on the case and individual, some of which include:  

• Abdominal pain, bloating, gas 

• Nausea and vomiting 

• Constipation and diarrhea   

• Unexplained weight loss and fatigue  

• Depression and anxiety   

• Reproductive health issues such as missed periods or miscarriages  

• Nervous system issues such as headaches, migraines, balance problems or tingling in the legs 

• Joint or bone pain 

If you’ve been consistently experiencing these symptoms for more than two weeks, we recommend consulting with your primary care physician to figure out why.  

 Celiac also has a strong genetic component, so if one or multiple of your relatives have been diagnosed, that’s an indicator to explore testing.  

 How is celiac disease managed?  

Unlike other autoimmune conditions, celiac disease symptoms are managed entirely by nutrition. In people affected by celiac disease, once they eliminate 100% of gluten from their diets, their antibodies typically come back down into healthy ranges within a matter of months, and their symptoms subside. 

Depending on age and how long it took to reach diagnosis, it may take longer to fully heal one’s small intestine. The vast majority, however, get there within 2 years, and supporting your gut through nutrition can improve that timeline.  

 8 nutrition tips for celiac disease from a dietitian.  

 1. Monitor your vitamin and mineral intake.   

Micronutrient deficiencies — in particular, iron, folate, vitamins B6 and B12, vitamin D, copper and zinc — are common in people with celiac. 

Prioritizing gluten-free foods that are naturally high in essential vitamins and minerals can help elevate your nutrient stores. Gluten free options include fruits, vegetables, legumes, quinoa, and gluten-free grains (such as buckwheat and millet). Adding greens to smoothies, soups, and cooked dishes is also an easy way to get them in.  

2. Become a label expert.  

Always look for a Certified Gluten Free label, especially when consuming oats, corn, rice, soy, amaranth, quinoa, buckwheat, chickpea, or any other grain substitute. Even though things like oats are naturally gluten free, they’re often cross-contaminated in our modern food processing system where facilities are frequently shared.  

 Just like sugar, there are other terms and names in packaged food that indicate gluten. Avoid the following if you see it on an ingredient list:  

• Einkorn wheat 

• Emmer wheat flour 

• Spelt 

• Kamut 

• Wheat starch 

• Wheat bran 

• Wheat germ 

• Cracked wheat 

• Hydrolyzed wheat protein 

Be sure to look for a Certified Gluten Free label. When eating out, ensure they’re using cross-contamination protocols for celiac disease and not just for gluten intolerance or sensitivity.    A Certified Gluten Free label is granted by an independent organization like the Gluten Free Certification Organization™ (GFCO) that tests the product to ensure it meets strict gluten-free standards. Meanwhile, a gluten-free label without certification is solely based on the manufacturer’s claim. There’s no third-party verification or regular auditing to confirm their product consistently meets gluten-free standards. 

3. Work with a nutritionist or dietitian who specializes in celiac disease.   

Partnering with a nutritionist or dietitian for the first 6-12 months following diagnosis can help you efficiently reverse any deficiencies, heal small intestine damage, and discover gluten free swaps that still allow you to enjoy the meals you’ve always known and loved.   

4. Opt for whole, real foods that are naturally gluten free.  

The foundation of any nutrient-rich diet (gluten free or not) starts with whole, unprocessed food.   When you base the majority of your dietary intake on single ingredient foods that are naturally gluten free, like fresh fruit, vegetables, lean proteins, nuts, seeds, and legumes, you don’t have to worry as much about labels or potential cross-contamination from additives and processing.  As a general rule of thumb, use ingredients that are naturally gluten free as the foundation for your recipes.  

5. Support your gut microbiome and gastrointestinal lining.  

Due to the nature of celiac disease, many patients are fighting against chronic gut inflammation and damage that accrued leading up to their diagnosis.   Support your gut microbiome and gut barrier by incorporating things like:  

• Probiotic rich foods (yogurt, kefir, sauerkraut, kimchi, pickles) 

• Prebiotic fiber (bananas, artichokes, oats, and flaxseed)  

• Foods naturally high in the amino acid glutamine (spinach, parsley, tofu, white rice, kidney beans, and cabbage) 

• Anti-inflammatory foods (olive oil, berries, and green tea)  

6. Communicate clearly that you have celiac disease while dining out.   

Contrary to popular belief, celiac disease is not a food preference or sensitivity, it’s an autoimmune illness. Gluten free diets have become more popular in the past decade as more people have recognized they may be gluten sensitive — which has increased the volume of requests at restaurants for gluten free options.  Be sure to communicate to your server that you have celiac disease, so everything prepared on your behalf is treated as an allergy.   

7. Use your own kitchen tools and utensils.  

When sharing a kitchen with roommates or family members who aren’t on strict gluten free diets, it’s ideal to have your own cutting boards, pots, pans, kitchen tools, utensils, pans, baking sheets, toasters, food processors, blender cups, etc.   This may seem like overkill at first, but even when you wash these products thoroughly, there’s still always a chance gluten is left behind. Having your own set of kitchenware helps prevent all possible cross contamination.   

8. Have fun experimenting with food!   

It can feel constraining trying to navigate a gluten free diet for the first time after being given a celiac disease diagnosis. Fortunately in today’s world, there are so many new product innovations and recipe swaps that allow you to still enjoy the same dishes you’ve always cherished — just with a slightly different look and feel. 

Here are some general ones you can start experimenting with in your own recipes at home:  

• Pasta swaps: rice or zucchini noodles, spaghetti squash, chickpea pasta, lentil pasta, or quinoa pasta 

• Flour swaps: almond, coconut, oat, rice, potato, chickpea, sorghum, or tapioca flour 

• Bread swaps: any gluten free flour, sweet potato toast, cauliflower bread, polenta slices 

• Bread crumbs: crushed gluten free crackers or potato chips, ground nuts and seeds, quinoa flakes, coconut flour, polenta, or cornmeal  

• Soy sauce: tamari, or coconut aminos 

• Pizza crust: cauliflower, rice, chickpea, or almond flour

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