Celiac Disease & the Gluten-Free Diet

What You Need to Know.

Part-2 of our Celiac Awareness Month Series

In last week’s post, we explored what celiac disease is, its symptoms, and how it’s diagnosed. This week, we’re taking the next step – exploring what living with celiac disease looks like, starting with how to make the gluten-free diet both practical and nourishing.

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What is a Gluten-Free Diet?

A gluten-free diet means avoiding all foods that contain gluten – a protein found in wheat, rye, barley, and their derivatives. For people with celiac disease, even small amounts of gluten can damage the small intestine and trigger serious symptoms.

But here’s the thing: removing gluten is not always simple. Gluten isn’t always where you’d expect it. It can hide in everyday foods like sauces, salad dressings, spice blends, and processed snacks – often listed under unfamiliar names like “modified food starch,” “malt extract,” or “hydrolyzed vegetable protein”. Even supplements, vitamins, and medications can contain gluten-based fillers. That’s why learning to read labels carefully, watching for cross-contamination, and understanding trusted gluten-free certifications is so important for those with celiac disease.

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Foods That Are Naturally Gluten-Free

The good news? Many wholesome, naturally gluten-free foods are both delicious and nourishing. These include:

• Fresh fruits and vegetables
• Plain meat, poultry, fish, and eggs
• Legumes (like lentils and chickpeas)
• Nuts and seeds
• Dairy products (plain, unflavoured)
• Naturally gluten-free grains:
  • Rice
  • Quinoa
  • Corn
  • Buckwheat
  • Millet
  • Sorghum
  • Amaranth
  • Oats (only the gluten-free version – more in a later post)
    

These foods form the foundation of a healthy, balanced gluten-free diet and naturally provide a variety of nutrients including fibre, protein, vitamins, and minerals. When planned well, a gluten-free diet can provide all the essential nutrients your body needs to support good energy levels, digestion, and overall health.

What Does a Balanced Gluten-Free Diet Look Like?
A balanced gluten-free diet includes a variety of foods that support your overall health. Aim to fill half your plate with vegetables and fruits, a quarter with protein-rich foods (like plain meats, legumes, eggs, or tofu), and a quarter with gluten-free whole grains such as quinoa, brown rice, or millet. Include healthy fats like nuts, seeds, or olive oil, and stay hydrated with water. By focusing on a variety of naturally gluten-free whole foods, and being mindful of nutrients like fibre, calcium, iron, and B vitamins, you can build a diet that’s both safe and nourishing.

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Foods That May Be Questionable

Some foods may seem safe but can contain hidden sources of gluten. Even tiny amounts of gluten can be harmful for someone with celiac disease.

• Flavoured yogurts and processed cheeses
• Sauces, dressings, and marinades
• Canned soups or broths
• Deli meats and imitation seafood
• French fries (if fried with breaded items)
• Oats (unless certified gluten-free)
• Bulk bin products (due to scoop sharing)

Always check the ingredient list, look for a gluten-free label, or reach out to the manufacturer when in doubt.

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What About “Gluten-Free” for the General Public?

It’s a common myth that a gluten-free diet is healthier for everyone. In reality, unless you’ve been diagnosed with celiac disease, there is no proven benefit to cutting out gluten.

As a dietitian, I often meet individuals who have eliminated gluten from their diets based on internet advice, social media trends, or the belief that gluten is inherently “bad.” But unless there’s a medically diagnosed reason, this kind of restriction can do more harm than good.

Unnecessarily avoiding gluten containing foods can:

• Make your diet restrictive
• Put you at risk for nutrient deficiencies – particularly fibre, iron, calcium, and B vitamins
• Increase your reliance on ultra-processed gluten-free products, which – while helpful at times – can be lower in certain nutrients and higher in added sugar, salt, or fat (that’s why combining them with naturally gluten-free whole foods is key to building a balanced diet for people with celiac disease)
• Raise your grocery bill significantly
• Delay or complicate a proper celiac disease diagnosis if testing wasn’t done before removing gluten

It’s also worth noting that for some people with IBS, symptoms blamed on gluten may actually be caused by FODMAPs, i.e. fermentable carbohydrates found in wheat, barley, and rye among other foods (click to read more about FODMAPs). In these cases, it’s not the gluten protein that’s the issue, but rather the carbohydrates that can trigger bloating or discomfort. This distinction is important and requires professional assessment.

That’s why starting a gluten-free diet without medical guidance is not recommended. If you suspect gluten might be an issue for you, speak with your doctor and a dietitian first. Testing should ideally be done before removing gluten from your diet to get accurate results and avoid unnecessary long-term restrictions.

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Let’s Make the Gluten-Free Diet Work for You

Living gluten-free with celiac disease doesn’t mean sacrificing flavour or variety – it just means eating with a little more knowledge and planning. And you don’t have to figure it out alone.

As a Registered Dietitian, I can help you:

• Identify safe foods and avoid hidden gluten
• Build balanced, gluten-free meals
• Prevent nutrient gaps
• Navigate social eating, travel, and restaurant menus
• Feel confident managing your condition long-term
  

🌾 Whether you’re newly diagnosed or navigating the gluten-free lifestyle long-term, I’m here to provide ongoing support to help you feel your best. Let’s build a plan that fits your lifestyle.

👉 Next week, we’ll explore practical label-reading tips and how to spot hidden gluten in everyday foods.

Have questions about the gluten-free diet? Reach out – I’d love to help.