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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-deficiencies-gluten-free-diet

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.