From Fibre to Folate:
Nutritional Deficiencies and the Gluten-free Diet
From celiac disease to gluten intolerance or gluten sensitivity, anyone can have nutritional deficiencies on a gluten-free diet. And it doesn’t matter if you’re new to gluten-free living or you’ve been doing it for decades.
Because when you spend your energy reading food labels and finding gluten-free options, it’s easy to miss what you need to feel your best.
That’s why we’re shining a spotlight on nine of the most important nutrients on a gluten-free diet—and the most delicious, naturally gluten-free foods to find them in:
Find out why it’s important to get the nutrients that matter most when you’re gluten-free—keep reading or click a nutrient on the list above to hop to it!
The 9 Most Important Nutrients on a Gluten-free Diet
Macronutrients:
Gluten-free Foods to Fill the Fibre Gap and Boost Protein
1. Fibre
Gluten-free or not, 90% of us face a common dilemma: the fibre gap.
Most North Americans get less than half the fibre they need.1 But when you’re gluten-free you’re even more likely to fall short. And that makes fibre the top nutritional deficiency on a gluten-free diet.
Why? The new-to-gluten-free learning curve often kicks all grains to the curb—gluten-free whole grains included. And once you lose the whole grain habit and find your gluten-free groove, grains don’t make a comeback in amounts that cover the gap.2
Fibre only comes from plant-based foods. And if you want the gut benefits that make fibre your friend, you need two kinds:3
- Soluble fibre (typically found in fruit and beans) provides prebiotics that feed friendly gut bacteria
- Insoluble fibre (typically found in vegetables and whole grains) adds bulk that supports regular elimination
There’s a bounty of naturally gluten-free whole foods to help you fill up on fibre—and stay satisfied longer. Starting with this list:4
2. Protein
Packaged gluten-free foods aren’t just low in fibre and higher in sugars and saturated and hydrogenous fats. They also tend to be lower in protein than their gluten-containing counterparts.
Not everyone on a gluten-free diet is short on protein. But if you’re vegetarian, plant-based, or have allergies to eggs, dairy, nuts, or soy? Learning which foods will help you get the protein need can make a real difference!
Why? Protein helps build strong muscles and repair body tissues5—and keeps you satisfied longer than any other macronutrient. For active people, protein has the power to help you recover after a workout, so you can keep training. Or just get through a long day at work.
Stay strong, healthy, and satisfied—find plant-based protein hiding in these surprising whole food sources. (This list is just a savoury starter!):4
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Important Vitamins and Minerals for Gluten-Free Diets
3. Calcium
Calcium is essential at every age for strong bones and teeth—and dairy isn’t the only source!
If you’re over 30, you might be surprised to learn you can get plenty of calcium from legumes, broccoli, gluten-free whole grains, and seeds. (And from nuts, soy, and sesame, for those who can include them in their diet).
Vitamin D and calcium are vitamin and mineral buddies, working together to reduce the risk of osteoporosis.5
And that’s important for gluten-free eaters! Up to 72% of newly diagnosed celiacs have lower bone density, and 44% of celiacs aged 50 and older have osteoporosis—even years after starting a gluten-free diet.6
So, add these gluten-free, plant-based sources of calcium to any dish. (And don’t forget the vitamin D, too!):4
4. Iron
Extra important for women and girls, iron helps form and build red blood cells.5 Red blood cells move oxygen through your muscles and tissues. And this makes iron a valuable nutrient for active people of all ages, because it helps with athletic performance and endurance.7
Iron deficiency is common for people with celiac disease and other chronic gut disorders (Thanks, impaired absorption).8 All the more reason to seek out higher iron foods on a gluten-free diet.
Note: Plant-based foods provide non-heme iron. Pair them with high vitamin C foods like citrus or red bell peppers to help your body absorb as much iron as possible.
Check out our high iron plant-based foods list to get inspiration for your next gluten-free dinner salad:4
5. Magnesium
An important electrolyte, magnesium is essential for over 300 enzymes. It helps regulate everything from muscle and nerve function to blood pressure and keeps your heart beating at a normal rhythm.9
Celiacs face a higher risk of magnesium deficiency because gluten damage prevents their bodies from absorbing this nutrient.
Luckily, magnesium is easy to get from dark leafy greens and fibre-rich foods! Make gluten-free, whole food meals that star some of the beans, gluten-free whole grains, nuts, and seeds on this list:4
6. Zinc
From healing wounds and keeping your skin and tissue healthy5 to helping your immune system function, zinc is worth your attention at mealtime.
Especially when over 50% of newly diagnosed celiacs have a high risk of zinc deficiency10 because impaired absorption adds it to the list of nutrients deficient in gluten-free diets.
But celiac disease isn’t the only cause. If you’re plant-based, vegetarian, or vegan, you also need to make sure you get enough zinc.
Why? Gluten-free whole grains and legumes have plenty of zinc, but phytates stand in the way. The solution? Sprout your grains and beans to break those antinutrients down!
(A good reason to soak dried beans overnight, use sprouted gluten-free oats—or try our gluten-free Sprouted 7 Grain bread!)
Get zinc from these gluten-free plant-based foods:4
7. Vitamin D
With just your skin and UV light, you can make our own vitamin D! But dark winter days and summer sunblock get in the way of this nifty trick. And calcium’s sunshine vitamin buddy is hard to get naturally from plant-based foods.
Vitamin D helps your body absorb calcium and phosphorous to keep your teeth and bones strong!5
Sun-avoiders, celiacs, and people with gut disorders who are dairy-free can get the vitamin D they need from fortified plant milks and yogurts:4
8. Vitamin E
Antioxidant vitamin E helps protect against free radicals that can damage your cells, and supports healthy immune function.5
And it’s easy to get—especially from seeds and nuts (if you don’t have nut allergies).
How easy? Just one serving of sunflower seeds—about 3 tablespoons—has almost half your recommended daily value of vitamin E!4 (And almonds aren’t far behind if they’re part of your diet).
Here are some other foods to find vitamin E:4
9. 4 Big-Deal B Vitamins for Gluten-free Diets
All eight B-complex vitamins matter, but four stand out as common nutrients deficient in gluten-free diets:
- Thiamine (vitamin B1)
- Riboflavin (vitamin B2)
- Pyridoxine (vitamin B6) and
- Folate (vitamin B9) *
Explore all four—and their best gluten-free, plant-based whole food sources—below!
* Not including vitamin B12 on this page was no oversight—cobalamin (vitamin B12) is scarce in plant-based whole foods in quantities that count. (You’d have to eat a lot of purple nori to meet your B12 needs!11).
Because up to 40% of celiacs are B12 deficient,12 work with your health care provider to find a B12 supplementation strategy right for you.
Vitamin B1 (Thiamine)
Thiamin or thiamine. However you spell it, vitamin B1 is a key player in energy metabolism—processes that convert food into nutrients your body needs to grow, maintain, and support the function of healthy cells.13
Like other nutrients absorbed in the small intestine, celiacs and people with chronic digestive challenges are more likely to be deficient in B1.
And that matters because vitamin B1’s specialty is turning carbohydrates into energy you can use!5
Chow down on these thiamine-rich gluten-free whole foods:4
Vitamin B2 (Riboflavin)
Another energy metabolizing superstar? Riboflavin! Enzymes that turn fats into fuel and amino acids into vitamin B3 (niacin) depend on vitamin B2.14
While poor absorption is the cause of deficiency for many nutrients, gluten-free diets can be short on other vitamins and minerals—especially B vitamins like riboflavin.
Vitamin B2 is harder to find in naturally gluten-free plant-based foods, and it’s a nutrient most people who aren’t gluten-free get from fortified flour,15 cereals, breads, grain-based foods, and dairy products.
Vegan and vegetarian athletes and gluten-free eaters who are also egg- and dairy-free should take extra care to get enough vitamin B2 from these foods:4
Vitamin B6 (Pyridoxine)
Over 100 enzymes count on vitamin B6, one of the keys that help your metabolism turn protein into useful amino acids.16 Vitamin B6 helps your body form healthy tissue and make neurotransmitters that support mental health.12
Although it’s easy to find vitamin B6 in gluten-free, plant-based whole foods, people with autoimmune disorders—of which celiac disease is only one—are more likely to have low B6 levels.16
Dive into protein-rich chickpeas, satisfyingly starchy potatoes, sweet bananas, and other foods to top up on vitamin B6:4
Vitamin B9 (Folate)
Dietary folate (food-based folic acid) isn’t just important if you’re expecting.
Like iron, vitamin B9 plays an essential role in red blood cell formation.5 And like iron anemia, if you’re folate deficient, it can leave you feeling tired, fatigued, and weak.17
Energy is a complex equation on a lifelong gluten-free diet. Including folate-rich foods on your menu can help you keep your spark!
Fun fact: many of the high-folate foods on this list are also rich in iron, so pile on the greens and beans to get the red blood cells flowing!4
This list of foods high in nutrients needed on a gluten-free diet is just a start. Get recipes and meal ideas to help you put these vitamins, minerals, and macros on your plate any day of the week—check out our companion post, How to Eat Healthy When You’re Gluten-free and Have Allergies!
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Footnotes
- U.S. Department of Agriculture (USDA) and U.S. Department of Health & Human Services, Dietary Guidelines for Americans, 2020 – 2025, Ninth Edition; Chapter 4: Adults; Dietary Fiber. December 2020, Dietaryguidelines.gov. Available from: https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf
- Abdi, F., Zuberi, S., Blom, J. J., Armstrong, D., & Pinto-Sanchez, M. I., Nutritional Considerations in Celiac Disease and Non-Celiac Gluten/Wheat Sensitivity. Nutrients, 2023 Mar 19, volume 15(6):1475. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10058476/pdf/nutrients-15-01475.pdf, accessed January 27, 2025.
- Health Canada, Bureau of Nutritional Sciences, Food Directorate, List of Dietary Fibres Reviewed and Accepted by Health Canada’s Food Directorate. Canada.ca/en/health-canada, updated 2021-06-25. Available from: https://www.canada.ca/en/health-canada/services/publications/food-nutrition/list-reviewed-accepted-dietary-fibres.html, accessed January 24, 2025.
- U.S. Department of Agriculture (USDA), Agricultural Research Service. FoodData Central, 2019 – 2023. Available from: https://fdc.nal.usda.gov
- Canadian Food Inspection Agency (CFIA), Health Claims on Food Labels: Nutrient Function Claims and Acceptable disease risk reduction claims and therapeutic claims. Inspection.canada.ca, updated 2025-01-23. Available from: https://inspection.canada.ca/en/food-labels/labelling/industry/health-claims#c9, accessed January 24, 2025.
- Kondapalli, A.V., & Walker, M.D., Celiac disease and bone. Archives of endocrinology and metabolism, vol. 66,5 (2022): p 756-764. PMID: 36382765; PMCID: PMC10118825. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10118825/, accessed January 27, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Consumers. nih.gov, updated March 22, 2021. Available from: https://ods.od.nih.gov/factsheets/ExerciseAndAthleticPerformance-Consumer/, accessed January 27, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Iron: Fact Sheet for Health Professionals. nih.gov, updated October 9, 2024. Available from: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, accessed January 27, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Magnesium: Fact Sheet for Health Professionals. nih.gov, updated June 2, 2022. Available from: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en1, accessed January 27, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Zinc: Fact Sheet for Health Professionals. nih.gov, updated September 18, 2022. Available from: https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#h9, accessed January 27, 2025.
- Watanabe, F., Yabuta, Y., Bito, T., Teng, F., Vitamin B₁₂-containing plant food sources for vegetarians. Nutrients, 2014 May 5; volume 6(5): pp. 1861-73. PMID: 24803097; PMCID: PMC4042564. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4042564/, accessed January 28, 2025.
- Caeiro, C., Pragosa, C., Cruz, M.C., Pereira, C.D., Pereira, S.G., The Role of Pseudocereals in Celiac Disease: Reducing Nutritional Deficiencies to Improve Well-Being and Health. Journal of nutrition and metabolism, 2022 Feb 9, 8502169. PMID: 35186332; PMCID: PMC8850039. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8850039/, accessed January 28, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Thiamin: Fact Sheet for Health Professionals. nih.gov, updated February 9, 2023. Available from: https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/, accessed January 28, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Riboflavin: Fact Sheet for Health Professionals. nih.gov, updated March 11, 2022. Available from: https://ods.od.nih.gov/factsheets/Riboflavin-HealthProfessional/#h8, accessed January 28, 2025.
- Mitchell, S., Gomes, A., Zelig, R., & Parker, A., Not All Grains Are Created Equal: Gluten-Free Products Not Included in Mandatory Folate Fortification. Current developments in nutrition, 2019 Mar 27, volume 3(5), nzz020. PMID: 31093597; PMCID: PMC6509050. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6509050/, accessed January 28, 2025.
- U.S. Department of Health & Human Services, National Institutes of Health, Office of Dietary Supplements, Vitamin B6: Fact Sheet for Health Professionals. nih.gov, updated June 16, 2023. Available from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/, accessed January 28, 2025.
- Cleveland Clinic Health Library, Folate Deficiency Anemia: Symptoms and Causes. My.ClevelandClinic.org, updated 09-12-2022. Available from: https://my.clevelandclinic.org/health/diseases/24196-folate-deficiency-anemia#symptoms-and-causes, accessed January 28, 2025.