What are the best foods for someone with celiac disease (CD) to eat?

Best Foods for Celiac Disease

For optimal health with celiac disease, prioritize naturally gluten-free whole foods including alternative gluten-free grains (buckwheat, amaranth, quinoa, millet, sorghum), daily consumption of vegetables, fruits, legumes, nuts, fish rich in omega-3, extra-virgin olive oil, and yogurt, while avoiding wheat, rye, barley, and their hybrids. 1

Core Dietary Foundation

Daily Essential Foods

Consume these foods every day as home-made, natural, gluten-free preparations: 1

• Extra-virgin olive oil as your primary cooking fat 1
• Yogurt (rich in natural probiotics) and milk 1
• Vegetables (especially dark green, red, and orange varieties), fresh fruits, legumes, nuts, herbs and spices (limit salt) 1
• Omega-3 rich fish such as codfish, seabass, sardines, and anchovies 1

Alternative Gluten-Free Grains (Critical for Nutritional Quality)

Include these nutrient-dense grains to replace rice, potatoes, and corn as your primary carbohydrate sources: 1

• Buckwheat, amaranth, quinoa, millet, and sorghum 1
• These pseudo-cereals are rich in proteins, fiber, unsaturated fat, B-complex vitamins, and minerals 1
• Can be consumed as whole grains or used to make home-made gluten-free bread, cake, biscuits, and pizza 1
• This diversification improves nutritional status and well-being significantly 1

Weekly Consumption Pattern

• Potatoes and animal foods: consume weekly 1
• White meats: fewer restrictions than red meat 1
• Red meat and processed meats: consume less frequently 1
• Dairy products: consume moderately (preferably mozzarella, robiola, ricotta, goat cheese, feta) 1

Foods to Strictly Avoid

Eliminate all storage proteins found in: 1

• Wheat, rye, barley, and their hybrids (kamut, triticale) 1
• These grains contain epitopes that trigger immune reactions and intestinal damage 1

The Oats Controversy

Oats remain controversial in the United States: 1

• Research supports oats may be acceptable and can increase intake of iron, dietary fiber, thiamin, and zinc 1
• However, commercial oats contamination varies widely (from <1.5 ppm to >400 ppm in a single bag) 1
• Use of oats is not widely recommended in the US due to unacceptable contamination levels 1
• A subset of celiac patients may have exaggerated sensitivity to even pure oats 1

Critical Nutritional Considerations

Common Deficiencies to Address

The gluten-free diet and gluten-free products are often deficient in: 1

• B vitamins, calcium, vitamin D, iron, zinc, magnesium, and fiber 1
• Few gluten-free products are enriched or fortified, increasing deficiency risk 1
• Patients newly diagnosed have low bone mineral density, imbalanced macronutrients, and micronutrient deficiencies 1

Weight Management Warning

The increased incidence of obesity in celiac patients following a gluten-free diet is troubling: 1

• Changes in eating habits include increased frequency of snack and sweets consumption 1
• Eating from the pot or in inappropriate places (bedroom, living room) 1
• These unhealthy changes are often acquired by the patient's entire family, contributing to an obesogenic environment 1

Plant-Based Diet Modifications

For those following plant-based diets, require additional support: 1

• Include legumes, nuts, meat alternatives 1
• Use gluten-free fortified non-dairy milk (preferably soya) 1
• Appropriate micronutrient supplementation as required 1

Implementation Strategy

Work with a registered dietitian who specializes in celiac disease: 1

• Dietetic evaluation should monitor nutritional balance during follow-up 1
• Meal patterns should reflect medical history, food preferences, and socioeconomic status 1
• Regular monitoring of nutritional status and compliance is mandatory 1

Common Pitfalls to Avoid

• Do not rely on processed gluten-free products as your dietary foundation—they often have higher glycemic indices, lower nutritional value, and higher fat/sugar content 1
• Avoid increasing consumption of fatty foods and sugary drinks, which is common after diagnosis 1
• Do not assume "gluten-free" equals "healthy"—focus on naturally gluten-free whole foods 1