Superfoods and Celiac Disease

ALLERGIES & SPECIAL DIETS, FOOD & DRINK / WRITTEN BY DESIREE NIELSEN, RD

Celiac nutrition is not just about finding gluten-free grains; if you have celiac disease, eating well requires smart nutrition to help promote healing and a healthy gut environment. When damage from gluten is present, malabsorption can lead to nutrient deficiencies such as anemia. In addition, inflammation is present in the gut mucosa and is usually accompanied by legions of unfriendly bacteria. To help strengthen your defences and keep you gluten free and fabulous, here are five ultranutritious foods to include in your daily diet.

Flax

Flax seeds are inexpensive treasures; just one tablespoon of ground flax delivers an impressive 2 grams of fibre, including gut-soothing soluble fibre, and 1.6 grams of omega-3 alphalinolenic acid (ALA). Omega-3 fats help to quell inflammation in the body, protecting both the gut mucosa and bones. Flax is also a gluten-free baker’s dream. Making a paste out of flax and water can replace gums in gluten-free baking recipes, contributing an excellent texture to many baked goods.

Kale

The queen of greens, kale is undoubtedly a nutrient powerhouse. Containing heaps of anti-oxidant and anti-inflammatory phytonutrients, kale helps to support the body’s defences against oxidative and inflammatory damage. Rich in folate, kale is also a source of calcium and iron, three nutrients that may be lacking if you have celiac disease. Kale also provides omega-3 ALA and anti-oxidant vitamins A and C, vital for healthy connective tissue.

Hemp

Hemp is a Canadian superfood. Boasting 1 gram of omega-3 ALA per tablespoon, hemp also features gamma-linoleic acid, a unique anti-inflammatory omega-6 fatty acid. These rich buttery seeds hide a lot of nutrition in a tiny package: along with essential fats, hemp contains bone-building calcium and magnesium, iron and B vitamins, including folate. Hemp is a great breakfast booster, as it contains 5 grams of protein per tablespoon, which helps to keep you feeling full all morning long.

Kefir

If you are someone with celiac disease who can tolerate dairy, a daily serving of probiotic kefir is a must. Fermented foods are naturally lower in lactose and provide healthy bacteria to help recolonize the gut. Packed with calcium and protein, kefir is unique in that it is higher in probiotic cultures than a typical yogurt and contains unique anti-inflammatory compounds called kefirans. The tart, effervescent flavour is a welcome addition to smoothies or simply enjoy by the glass with a splash of blueberry juice.

Prunes

Long overlooked in the nutrition department, prunes offer a multitude of health benefits. Boasting greater antioxidant potential (ORAC) than blueberries, prunes contribute to a healthy gut flora by providing prebiotics to help feed colonizing bacteria. Prunes are also rich in calcium and iron, plus B vitamins riboflavin and B6. A great snack on their own, try prunes stewed with apples and oatmeal for a nourishing breakfast.