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Three foods that should be part of any gluten free diet


oliveoilDue to the malabsorption concerns all too commonly associated with Celiac disease and gluten intolerance, nutrient rich whole foods are a vital to the diet. In the early stages of a gluten free diet, the body is still healing, or there are other underlying autoimmune illnesses, so there may be some foods that initially are not tolerated well. Introduce those foods slowly. Start by including the following three foods, which are loaded with vital nutrients, are naturally gluten free, and can be used in endless recipe variations:


Fruits in the berry family offer some of the highest levels of cancer fighting antioxidants and flavanols and are relatively low in calories for those watching their weight. Wild huckleberries, blackberries, gooseberries, and elderberries can be found growing all over the hills and plains of south central Montana; just bring a picking basket! For folks that also must watch their sugar intake, in addition to a gluten free diet, wild huckleberries and blueberries may be among the few fruits allowed, due to their lower glycemic load and less ill affect on blood sugar and Candida.

Cold pressed oils

The body needs healthy fats to deliver vital nutrients throughout the body and to protect cellular health. Good fats are vital to healthy hair and skin, and help the body feel full after eating, curbing binge eating and cravings for low nutrient, high calorie starches and sugars. For high heat cooking, choose cold pressed olive oil or grape seed oil. For salad dressings, flaxseed oil is rich in omega 3s, ideal for vegetarian diets, and has a wonderful flavor when paired with fresh garlic and herbs. Billings offers a variety of health food stores where these oils can be purchased.

Dark leafy greens

The darkest green of greens, such as spinach, kale, mustard greens and collards are high in calcium, and are excellent cooked, wilted, tossed into salads, or mixed into a favorite, gluten free casserole dish. For those gluten intolerant individuals that are also dairy intolerant, plant sources such as these offer some of the most widely tolerated food choices that will also offer up ample amounts of much needed calcium for bone health. Interesting note: while spinach is high in calcium, in its raw form it is not easily absorbed by the body, so lightly cooked spinach or spinach salad paired with other high calcium foods, such as wild salmon and nuts, will increase payload.

Cindy Swan, Lifestyle Coach,
Billings GF Reporter for
Twitter: WellHealth

Gluten Free Dairy Free Cookbook

About Cindy Swan

Cindy Swan
Cindy Swan has over 13 years experience in health, fitness, nutrition, and chronic disease prevention and management. She is gluten intolerant herself and coaches clients with celiac disease and autoimmune disorders through the process of gluten free living. E-mail:
  • Libs says:

    This is great. Thanks for sharing. About three weeks ago, I started a gluten-free lifestyle. I don’t have an intolerance to it, but wanted to see if it was having a negative effect on me in any way. My face is a lot clearer–and I have more energy. I don’t worry so much if I mistakingly eat something with gluten–which I haven’t yet–because I am fresh to it–but I love good info like this so I know what foods to def include. I also love the sweet potato–which I think is the ultimate gluten-free food.

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