Shortly after my daughter was diagnosed with celiac disease, we met with a pediatric nutritionist to learn how to follow a gluten-free diet and support her health. She explained that a gluten-free regimen typically eliminates many fortified or naturally occurring nutrients found in wheat-based processed foods, so it’s important to replace those nutrients with gluten-free, nutrient-dense choices. She emphasized nine key vitamins and minerals to monitor to reduce the risk of deficiencies.
I left that appointment and made a practical list of foods that naturally supply those nutrients. Below is a clear, easy-to-use guide of gluten-free, dairy-free foods that provide important vitamins and minerals for people following a gluten-free diet. Many individuals with celiac disease are also lactose intolerant, so I focused on dairy-free options.
Vitamin-Rich Gluten-Free Food Sources
- Calcium: strawberries, cooked kale, spinach, romaine lettuce, turnip greens, almonds, broccoli, watercress, bok choy, okra
- Folate (Vitamin B9): chickpeas (garbanzo beans), lentils, pinto beans, spinach, asparagus, avocado, beets, black-eyed peas, broccoli, green peas, Brussels sprouts
- Iron: spinach, red meat, poultry, soybeans and tofu, lentils, dark chocolate, black beans, pistachios, raisins
- Magnesium: spinach, pumpkin seeds, sunflower seeds, black beans, almonds, avocado, figs, dark chocolate, banana
- Niacin (Vitamin B3): avocado, broccoli, tuna, salmon, beef, poultry, portobello mushrooms, pumpkin seeds, peanuts, green peas, sunflower seeds
- Riboflavin (Vitamin B2): meat, almonds, soy products, mushrooms, spinach, sun-dried tomatoes, salmon, eggs
- Thiamin (Vitamin B1): green peas, asparagus, Brussels sprouts, sesame seeds, sunflower seeds, pistachios, black beans, tuna, lentils, lima beans, acorn squash
- Vitamin B12: fish, meat, eggs
- Vitamin D: salmon, tuna, shrimp, vitamin D–fortified orange juice, mushrooms (especially UV-exposed varieties)
This list highlights whole-food options to help maintain nutrient balance while following a gluten-free diet. Foods like beans, lentils, dark leafy greens, nuts, seeds, eggs, fish, and lean meats offer a range of vitamins and minerals that are often reduced when gluten-containing fortified products are removed.
When possible, aim for variety across these food groups to cover multiple nutrient needs: combine legumes, leafy greens, seeds and nuts, lean proteins, and vitamin D sources through diet or safe sunlight exposure. If you or your child have restricted intake, persistent symptoms, or concerns about specific nutrient levels, consult a healthcare provider for personalized guidance and testing. A registered dietitian or your family doctor can recommend appropriate blood tests and, if necessary, supplements to address any deficiencies and ensure balanced nutrition on a gluten-free diet.