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Vitamin Deficiencies & The Gluten Free Diet

Shortly after my daughter was first diagnosed with celiac disease, we went to a pediatric nutritionist. We were totally new to the gluten free world and I wanted to learn more about how to follow the diet and optimize her health. The nutritionist told us that following a gluten free diet would greatly improve our daughter’s health, but that we needed to make sure she was eating foods rich in 9 vitamins listed below to avoid vitamin deficiencies. She explained that processed gluten containing foods either have naturally occurring or have been fortified with vitamins that would need to be replaced.

I went home from that first meeting and compiled a list of the vitamins she mentioned and researched foods that naturally contain them. I then created a list, which I am sharing with you below. I hope that you find it helpful. Since so many people with celiac disease are also lactose intolerant, all of the foods listed below are also dairy free.


Vitamin Rich Gluten Free Food Sources

  • Calcium: Strawberries, kale (cooked), spinach, romaine lettuce, turnip greens, almonds, broccoli, watercress, bok choy, okra
  • Folate: Garbanzo beans (chickpeas), lentils, pinto beans, spinach, asparagus, avocado, beets, black eyed peas, broccoli, green peas, brussel sprouts
  • Iron: Spinach, meats, soybeans, tofu, lentils, dark chocolate, black beans, pistachios, raisins
  • Magnesium: Spinach, pumpkin seeds, sunflower seeds, black beans, almonds, avocado, figs, dark chocolate, banana
  • Niacin: Avocado, broccoli, tuna, salmon, meats, poultry, portobello mushrooms, pumpkin seeds, peanuts, green peas, sunflower seeds
  • Riboflavin: Meats, almonds, soy, mushrooms, spinach, sun-dried tomatoes, salmon, eggs
  • Thiamin: Green peas, asparagus, brussel sprouts, sesame seeds, sunflower seeds, pistachios, black beans, tuna, lentils, lima beans, acorn squash
  • Vitamin B12: Fish, meats, eggs
  • Vitamin D: Salmon, tuna, shrimp, fortified orange juice, mushrooms

You can learn more about vitamin deficiencies that can result from a gluten free diet on Gluten Intolerance Group’s website or in this article by VeryWell. To learn about recommended daily intakes, please consult your family doctor.