Supplements for Gluten-Free

Do you experience unpleasant digestive symptoms such as constipation, abdominal cramps or excessive gas after eating gluten? There are three main gluten-related disorders that can affect the gut; Coeliac Disease (CD), wheat allergy, and Non-Coelic Gluten Sensitivity (NCGS).

People with Coeliac Disease (an autoimmune disorder) must avoid gluten as it causes serious damage to the gut lining. At least 1 in 100 people in the UK and Europe have Coeliac disease. Wheat allergy is more common in children and can cause vomiting, nausea, diarrhoea, abdominal pain, hives, eczema and even anaphylaxis in extreme cases. Some people have a gluten sensitivity and find digestive symptoms ease when removing gluten.

Key Foods for Gluten-Free Diets

Gluten is found in cakes, biscuits, bread, pizza bases, crackers, pasta, breakfast cereals and oats (unless labeled gluten-free). The following dietary advice will help to ensure you don’t miss out on any key nutrients if you choose to go gluten-free:

  • Consume naturally gluten-free foods such as rice, potatoes, meat, fish, fruits, vegetables and beans.
  • Avoid processed gluten-free products as these tend to have poor nutritional value and lack fibre.
  • Include gluten-free wholegrains such as rice, quinoa, buckwheat, gluten-free labelled oats, polenta and millet.
  • Consume foods containing vitamins B1, B3 and B9 which can be lacking in a gluten-free diet for example pork, salmon, beans, lentils, peas, tofu, chicken, beef, avocados, brown rice, sweet potato, dark leafy greens, broccoli and oranges.
  • Be mindful of hidden sources of gluten including crisps, chips and plant-based meat alternatives.

Which Supplements Can Support Gluten-Free Diets?

A gluten-free diet should not need additional supplements providing a balanced and varied diet is consumed, including the above foods. However, people with Coeliac Disease may require the following supplements if damage to the gut lining has caused nutrient deficiencies.

  1. Iron
  2. Zinc
  3. Magnesium
  4. Vitamin B12
  5. Calcium

Top Tips on Buying Supplements for Gluten-Free Diets

  • Zinc picolinate and zinc citrate are good bioavailable forms of zinc to supplement with to ensure optimal absorption.
  • Ferrous sulphate or ferrous fumarate are often prescribed for iron deficiency, however these can cause digestive upset and constipation. Iron bisglycinate may be gentler on the stomach. Men, and women aged over 50 require 8.7 milligrams, and menstruating women require 14.8 milligrams.
  • The most bio-available forms of magnesium are magnesium glycinate and magnesium citrate, either in powder or capsule form.
  • Methycobalamin, hydroxycobalamin and adenocobalamin are good bioavailable forms of vitamin B12 to take. Avoid cobalamin which is a synthetic form of vitamin B12 and less easily absorbed by the body.
  • Look for supplements which contain methylfolate, as this is more bioavailable compared to folic acid, which is the synthetic form of folate.

Nutritional Therapy Support For Gluten-Free

Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with eating a gluten-free diet and to book a consultation, head over to our expert page here:

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