7-Day Celiac Disease Diet Plan: Your Ultimate Guide to Gluten-Free Living!

Celiac disease is an autoimmune condition triggered by gluten, a protein found in wheat, barley, and rye, that causes severe damage to the lining of the small intestine. Currently, there is no cure for celiac disease; a strict gluten-free diet, also known as the celiac disease diet, must be followed to allow the body to heal. Even small amounts of gluten can continue to damage the intestines of someone with celiac disease, regardless of whether symptoms are present. Therefore, avoiding gluten is essential for those with celiac disease, although it can be more challenging than it seems.

This article provides a comprehensive review of the celiac disease diet, including its benefits, foods to eat and avoid, a sample 7-day meal plan, and helpful tips for navigating this dietary change.

Understanding the Celiac Disease Diet

Anyone diagnosed with celiac disease must follow the celiac disease diet. It requires avoiding gluten, a naturally occurring protein found in several grains, including wheat, barley, and rye. When someone with celiac disease eats gluten, it causes an autoimmune response in their body that damages the lining of the small intestine. As a result, the small intestine cannot properly absorb nutrients from food, creating symptoms like diarrhea, unexplained weight loss, and malnutrition. The only way to prevent this damage is to strictly follow the gluten-free celiac disease diet.

In essence, the celiac disease diet avoids gluten-containing foods to prevent autoimmune intestinal damage in people with celiac disease.

Benefits of the Celiac Disease Diet

The celiac disease diet is required for anyone diagnosed with celiac disease and has many benefits:

Read also: Managing CACS with Diet

Reduces Symptoms

Many people with celiac disease experience uncomfortable symptoms, such as diarrhea, indigestion, abdominal pain, fatigue, and headaches. Following a gluten-free diet for at least one year has been shown to improve these symptoms in more than 90% of people with celiac disease, significantly improving the quality of life. Intestinal symptoms like diarrhea tend to be the quickest to resolve, with some people experiencing relief after just two days on a gluten-free diet. Overall, it takes an average of one month to see significant improvements in bowel movements, bloating, and abdominal pain.

Prevents Small Intestinal Damage

For people with celiac disease, eating gluten triggers an autoimmune response that damages the small intestine, where nutrients are absorbed. Avoiding gluten prevents this autoimmune process, and the small intestine can heal and return to normal function. This process takes time, so the earlier a gluten-free diet is started, the better. In one study, up to 95% of children with celiac disease who followed a gluten-free diet for two years no longer showed signs of intestinal damage. Recovery tends to be slower in adults, with 34-65% achieving gut healing in two years. However, this number jumps to at least 66% and up to 90% after five or more years on a gluten-free diet. Being vigilant about avoiding gluten is crucial. Exposure to even tiny amounts can hinder the healing of your intestines.

Improves Nutrient Absorption

Nutrient deficiencies are prevalent in people with celiac disease due to poor absorption in the damaged small intestine. Deficiencies in iron, calcium, magnesium, zinc, vitamin B12, niacin, riboflavin, and folate, as well as vitamins A, D, E, and K, are the most common. In fact, unexplained iron deficiency anemia is one of the most recognized signs of celiac disease in adults. Yet, supplementing will not always correct deficiencies in people with celiac disease if their intestines are still damaged and unable to absorb nutrients. Following a gluten-free diet has been shown to repair the intestines enough to correct iron deficiency anemia within six to twelve months, even without taking a supplement.

Improves Fertility

Women with celiac disease have higher rates of infertility and may be at a greater risk of miscarriage than women without this condition. Research suggests that the autoimmune response that gluten triggers in people with celiac disease may be to blame. However, following a strict gluten-free diet has been found to improve fertility and reduce miscarriage rates.

May Reduce Cancer Risk

Celiac disease is associated with a three-times greater risk of non-Hodgkin’s lymphoma, an aggressive form of cancer that occurs in the lymph system. Several studies have found that diagnosing celiac disease early and following a gluten-free diet can reduce this risk, but more research is needed.

Lowers the Risk of Osteoporosis

Up to 75% of people with untreated celiac disease have lower bone density and a higher risk of osteoporosis. This may be due to poor calcium and vitamin D absorption, as well as increased inflammation that interferes with the bone-building process. Research shows that diagnosing celiac disease early and starting a gluten-free diet can help stop bone loss and reduce the risk of developing osteoporosis.

Following a gluten-free diet has many benefits for people with celiac disease, including reducing symptoms, allowing the small intestine to heal and properly absorb nutrients, and decreasing the risk of infertility, cancer, and osteoporosis.

Foods to Enjoy on the Celiac Disease Diet

There are many naturally gluten-free foods to enjoy on the celiac disease diet, including:

Animal proteins: Beef, chicken, dairy products, eggs, game meat, lamb, pork, seafood, and turkey.
Fats and oils: Avocado, coconut oil, olives, oils, solid fats, and butter.
Fruits and vegetables: In any form, including fresh, frozen, dried, or canned.
Gluten-free cereals and pseudocereals: Amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff, and wild rice.
Herbs and spices: All fresh and dried herbs and spices are naturally gluten-free and can be enjoyed liberally.
Legumes: Beans, lentils, peanuts, peas, and soy.
Nuts and seeds: Any type, including almonds, cashews, chia, flax, pecans, pepitas, pine nuts, and walnuts.

There’s also a wide variety of specialty products, including gluten-free bread, cereals, flours, crackers, pastas, and baked goods.

All animal proteins, fruits, vegetables, nuts, seeds, legumes, herbs, and spices are naturally gluten-free. There are many naturally gluten-free grains and specialty products, too.

Read also: Explore Diet and Disease

Foods to Avoid on the Celiac Disease Diet

The only foods that should be avoided on the celiac disease diet are those that contain gluten. Foods that naturally contain gluten include the following grains:

Wheat: Including varieties like dinkel, durum, einkorn, emmer, farina, farro, graham, Khorasan (KAMUT®), semolina, spelt, wheat berries, wheat germ, and wheat bran.
Barley
Rye
Triticale: A cross between wheat and rye.

Products made with these ingredients include:

Breakfast and baked goods: Bagels, biscuits, bread, cornbread, crepes, croissants, donuts, flatbread, flour tortillas, French toast, muffins, naan bread, pancakes, pita bread, potato bread, rolls, and waffles.
Desserts: Brownies, cake, cookies, pastries, pie crust, and some candy.
Pasta: Chow mein, couscous, dumplings, egg noodles, gnocchi, ramen noodles, ravioli, soba noodles, udon noodles, and wheat pasta.
Snacks: Crackers, graham crackers, and pretzels.
Some beverages: Beer and other malted beverages.
Other: Breadcrumbs, croutons, wheat flour, barley flour, rye flour, gravy, malt flavoring/extract, panko, sauces thickened with flour, soy sauce, stuffing, and anything with a flour coating, such as chicken tenders or tempura.

Foods Often Cross-Contaminated by Gluten

Commercially fried foods: Many restaurants fry all of their foods in the same fryer, which can contaminate gluten-free items like French fries.
Improperly handled gluten-free items at restaurants: Gluten-free items should be prepared with designated gluten-free equipment and a clean pair of gloves.
Oats: Oats are often processed on the same equipment as gluten-containing grains and may be contaminated unless specifically labeled gluten-free.

Foods That Frequently Contain Hidden Gluten

Brown rice syrup: Brown rice is naturally gluten-free, but the syrup is often made with barley malt, which contains gluten. Look for gluten-free varieties.
Chips: Can be dusted with flour or contain malt vinegar, so check ingredients.
Ice creams and frozen yogurts: Watch for cookie, cake, or brownie mix-ins.
Lunch meats: Some brands add starches that contain gluten.
Marinades and salad dressings: May contain malt vinegar, soy sauce, or flour.
Meat substitutes: Seitan, veggie burgers, veggie sausages, imitation bacon, and imitation seafood can contain gluten.
Meats: Some commercially prepared meat mixtures contain gluten or are marinated with gluten-containing ingredients.
Seasoning packets: May contain gluten-containing starch or flour.
Soup: Watch for flour thickeners (often used in creamy soups) or barley.
Stock, broth, and bouillon: Some varieties contain flour.

Wheat, barley, and rye should be avoided on the celiac disease diet, as well as anything made with these grains or cross-contaminated with gluten.

7-Day Celiac Disease Diet Meal Plan

Here is a sample 7-day meal plan to help you get started on a gluten-free diet:

Monday

Breakfast: Hard-boiled eggs with fresh fruit and almonds.
Lunch: Lettuce wrap with gluten-free deli meat, potato chips, and guacamole.
Dinner: Shrimp and vegetable stir-fry with tamari (gluten-free soy sauce) over rice.

Tuesday

Breakfast: Plain Greek yogurt with sliced fruit, nuts, and honey.
Lunch: Leftover stir-fry.
Dinner: Chicken tacos with sautéed peppers and onions served in corn tortillas with refried beans and salsa.

Wednesday

Breakfast: Gluten-free toast with avocado and a fried egg.
Lunch: Tuna-stuffed avocados with a side of sugar snap peas and trail mix.
Dinner: Baked chicken with lentil pasta, marinara sauce, and roasted vegetables.

Thursday

Breakfast: Fruit smoothie made with plain Greek yogurt.
Lunch: Leftover chicken and lentil pasta.
Dinner: Dinner bowl made with quinoa, sautéed kale, avocado, and sweet potatoes with herbed tofu dressing.

Friday

Breakfast: Overnight oats made with gluten-free oats, milk of choice, nuts, coconut, and blueberries.
Lunch: Spinach salad with quinoa, chickpeas, vegetables, and olive oil dressing.
Dinner: Pizza made with gluten-free crust.

Saturday

Breakfast: Bacon and eggs with breakfast potatoes and berries.
Lunch: Leftover pizza and a side salad.
Dinner: Baked salmon with steamed vegetables and brown rice.

Sunday

Breakfast: Omelet with mushrooms, peppers, and onions, along with a piece of fruit.
Lunch: Vegetarian chili topped with cheddar cheese, green onion, and avocado.
Dinner: Roast beef with potatoes, carrots, and onions.

Meals do not have to change too much on a gluten-free diet. There are many gluten-free substitutes for items like bread, pasta, and soy sauce.

A More Detailed 7-Day Mediterranean Diet Meal Plan (Gluten-Free)

This meal plan provides approximately 8700kJ daily and is based on the average energy and nutrient requirements for 18 - 65 year old adults. Energy requirements vary depending on age, activity, health status, height, and weight. For personalized advice, seek the services of an Accredited Practising Dietitian. The meal plan provides the minimum number of serves from each of the core food groups as recommended in the Australian Guide to Healthy Eating* for adults (other than women over 51years and men over 70 years who require additional dairy). This meal plan provides 12 eggs per week.

Day One

Breakfast: Tomato & Avocado Toast: 1 slice of gluten-free toast topped with tomato + avocado + tasty cheese + 1 glass of milk.
Lunch: Lentil, Vegetables & Minestrone Soup: 1 cup lentils with 1.5 cup of chopped vegetables (e.g. carrot, pumpkin, celery, onion) and salt-reduced vegetable stock. Serve with 1 slice gluten-free bread. + Small bundle of grapes
Dinner: Pork Stir-Fry: Made with 100g lean pork + 2 cups mixed vegetables stir-fried in canola oil. Serve with 1 cup cooked brown rice.
Dessert/Supper: Frozen Yoghurt with Fruit: Slice and serve a variety of fresh fruits in season with your favourite frozen yoghurt.
Snacks: Japanese Egg Roll (1 serve)

Day Two

Breakfast: Strawberry Mango Smoothie: Smoothie made with 1 small mango and 4 strawberries + 1 cup milk + ½ cup yoghurt + 2 tbsp linseed and topped with rice puffs/ rice flakes.
Lunch: Grilled Fish & Vegetables: Fish with steamed vegetables + large baked or boiled potato with a splash of olive oil. + a tub of yoghurt
Dinner: Quinoa Tabbouleh With Sesame Eggs & Lamb (1 serve)
Dessert/Supper: Ricotta & Fruit: 1 cup fruit salad topped with 2 tblsp ricotta cheese + honey to taste and a sprinkle of linseeds & chia seeds.
Snacks: 1 corn thin spread with 100% peanut/other nut butter.

Day Three

Breakfast: Gluten-Free Muesli with Yoghurt & Fruit: ½ cup gluten free muesli + 1 tub yoghurt + 2 nectarines/ apricots/ plum.
Lunch: Mushroom and Tomato Omelette (1 serve) served with toasted gluten-free bread.
Dinner: Baked Salmon with Quinoa & Vegetables: 1 medium salmon fillet (100g), baked & served with 1 cup cooked quinoa + 2 cups cooked vegetables (e.g. cauliflower, broccoli, carrots) + 2 tsp oil in cooking or as a dressing with lemon juice.
Dessert/Supper: Fresh Fruit & Cheese Platter: Slice and serve a variety of fresh fruits in season with your favourite cheese.
Snacks: 1 glass of calcium-fortified soy milk.

Day Four

Breakfast: Eggs Florentine Breakfast Bake (1 serve) + 1 glass of milk and 1 medium apple.
Lunch: Chicken, Cheese & Salad Wrap: Chicken breast + cheese + avocado + salad vegetables (e.g. lettuce, cucumber, carrot, capsicum) rolled up in a gluten-free wrap.
Dinner: Grilled Steak with Vegetables: Grilled steak (using canola or olive oil) with mashed sweet potato and steamed vegetables.
Dessert/Supper: Berries & Yoghurt Parfait: 3/4cup natural yoghurt layered with 1/2 cup mixed berries and 2tbsp chopped nuts + (optional) 1tbsp apple juice for sweetness.
Snacks: Frozen grapes/ pineapple slices.

Day Five

Breakfast: Quinoa Porridge: Made with 2/3 cup quinoa flake + 1 cup milk + topped 30g pistachios + ½ cup blueberries + coconut flakes.
Lunch: Baked Beans, Spinach & Tomato on Gluten-Free Toast: Baked beans with 2 slices gluten-free with 1 tsp spread + steamed spinach and grilled tomato.
Dinner: Lentil & Fetta Rice Salad: Mix 1 cup cooked lentils + handful crumbled feta cheese with 2 tsp olive oil + 1 cup cooked brown rice + 1 cup torn rocket leaves. Toss in 2 tblsp vinegar dressing and chopped parsley.
Dessert/Supper: Chia Pudding with Fruit: Mix well together 3 tbsp chia seeds with 1 cup milk, refrigerate for 3-4 hours, topped with your favourite fruit.
Snacks: 1 medium orange.

Day Six

Breakfast: Gluten-Free Breakfast Cereal with Milk & Fruit: 2/3 cup gluten free cereal (e.g. made from corn/ rice) + 1 cup milk + 1 medium banana (diced) + 1 tbsp linseeds.
Lunch: Corn and Tuna Sweet Potatoes (1 serve) + 1 tub yoghurt.
Dinner: Tomato Chicken Mince Buckwheat Pasta: 1 cup buckwheat pasta with tomato-based sauce (gluten-free), lean chicken mince, cherry tomatoes, onion and roasted asparagus + shredded cheese + side salad with vinegar dressing.
Dessert/Supper: Mango Sorbet: Peel 1 mango and freeze the flesh for 4-5 hours. Blend mango and ¼ cup hot water in food processor until smooth + 1tbsp lime juice and coconut flake and pistachio.
Snacks: Handful of mixed nuts (30g).

Day Seven

Breakfast: Gluten-Free Apple & Almond Pancakes(1 serve)
Lunch: Healthy Boiled Egg Salad (1 serve) served with toasted gluten-free bread.
Dinner: Beef & Black Bean Stir-fry with Rice Noodles: 130g lean beef + 1.5 cups cooked vegetables (e.g. carrot, mushroom, celery, capsicum, snow peas) + 1/4 cup black bean+ 1 cup cooked rice noodles + 2 tsp sesame oil for cooking.
Dessert/Supper: Fruit Pop: Made with frozen fruits (e.g. bananas or berries) with Greek yoghurt.
Snacks: 3 rice crackers with 40g cheese.

Common Pitfalls and How to Avoid Them

Following a gluten-free diet is relatively simple, but there are a few common pitfalls to avoid:

Nutrient Deficiencies

In the US, products made with refined flour like bread, crackers, and pasta are required to be fortified with the B vitamins niacin, thiamine, riboflavin, and folic acid. However, gluten-free versions of these foods are not required to be fortified. This may increase your risk of nutrient deficiencies if you eat a lot of these products. Additionally, whole-grain wheat, barley, and rye are good sources of fiber, so it’s important to consume other fiber-rich foods, like oats, beans, and legumes when you have to avoid gluten.

Expenses

Gluten-free products like bread, baked goods, crackers, and pasta can cost more than double the price of traditional wheat-based items. However, these specialty items aren’t required on the celiac disease diet. You can easily meet your nutrient needs by eating less expensive, naturally gluten-free foods. If you lack inspiration for what to cook on the celiac disease diet, browse the web for gluten-free recipes or look for a gluten-free cookbook online or at your local library or bookstore.

Less Flexibility

While gluten-free items are becoming more widely available in stores and restaurants, the celiac disease diet can sometimes feel limiting and isolating. This is especially true in social situations that involve food, such as weddings, parties, or dining out with friends. However, following a gluten-free diet gets easier with time and experience. Research shows that most people are accustomed to the diet after five years. Some tips to make eating out a better experience include reading menus online beforehand, calling restaurants to verify gluten-free options, or bringing at least one gluten-free item to a party. Staying positive and focusing on the foods you can eat, rather than those you can’t, helps make the celiac disease diet more enjoyable.

Potential pitfalls of the celiac disease diet include nutrient deficiencies, higher costs, and less flexibility when dining out.

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