A healthy diet is important for us all, whether we are coeliac or not. It isn’t a given that eating gluten free foods is healthy alone, as some gluten free foods are high in calories and sugar for example. Seeking out superfoods that are gluten free will help you to find that balance and a healthy diet that will stand you in good stead as you develop a gluten free diet.
The benefits of gluten free superfoods
Gluten free superfoods bring great health benefits to your body, helping to improve the nutritional quality of your diet. Superfoods are fantastic to improve your gut health support, maintaining a healthy gut and reducing inflammation due to the anti-inflammatory benefits that they bring. This is especially useful for those suffering with coeliac disease or sensitivity to gluten. There are more nutrients packed into gluten free superfoods than gluten-containing foods, ensuring that you have a higher proportion of vitamins and minerals to support your health.
10 gluten free superfoods
Here are some of the best gluten free superfoods to add to your life for a healthy diet:
- Quinoa
A super grain, quinoa is a seed that is packed with nutrients, this is a versatile food that can be used in a variety of ways. It contains all nine essential amino acids that your body cannot produce naturally, helps with muscle repair and growth, assists digestion, energy levels and blood health, and is an anti-inflammatory.
- Kale
Another powerful food full of nutrients, it is high in content in terms of vitamins A, K, and C, as well as minerals such as copper and manganese. Including kale in your diet will help promote healthy vision and skin, see a boost to your immune system, and help with bone health and prevent blood clotting.
- Chia seeds
Offering a small and simple way to add high nutritional value to a wide range of recipes, chia seeds are packed full of omega-3 fatty acids, protein, and fibre, as well as antioxidants and minerals such as calcium, magnesium, and iron. It’s simple to implement chia seeds into your diet, with just a sprinkle of seeds over a smoothie bowl or breakfast yoghurt doing the trick.
- Blueberries
A fun superfood that can be used in a variety of breakfasts and puddings, blueberries are high in antioxidants that help to enhance brain health, heart health, and can assist in cancer prevention.
- Sweet potato
Full of flavour and colour, sweet potatoes are high in vitamins, including vitamin A and C, as well as copper, manganese, fibre, and pantothenic acid. Sweet potato can help your body’s immune system, growth, vision, as well as supporting digestive health and blood sugar levels.
- Pumpkin seeds
Another powerhouse of gluten free superfoods, pumpkin seeds include the crucial magnesium, iron, and zinc, boosting your immune system and helping with recovery, repair, and growth. They are also high in antioxidants and fibre.
- Flaxseeds
Full of omega-3 fatty acids which are incredibly beneficial to heart health support, flaxseeds also contain the antioxidant lignans. Flaxseeds are another simple seed that can be added to smoothies and oatmeal, or as an egg substitute in some meals.
- Buckwheat
A gluten free staple, buckwheat is a grain that offers you a boost of energy and is an excellent choice for sweet and savoury dishes. Rich in high-quality plant protein and fibre, it provides you with rutin and quercetin amongst other antioxidants.
- Amaranth
Rich in protein, another heart healthy gluten free superfood, amaranth can be popped like popcorn and eaten as a light snack or incorporated into other recipes. It is rich in iron, magnesium, fibre, and lysine.
- Teff
A nutrient-rich grain that is high in calcium, iron, and protein, offering you a brilliant source of dietary fibre. Teff is useful for blood sugar control, with a high concentration of resistant starches that are great to support this control. Teff flour or grains can be used to make a whole host of recipes from pancakes to topping on yoghurts and other recipes.
If you have recently been diagnosed with coeliac disease you might be eligible for gluten free foods on prescription. This gives you the best chance to try out some staple foods and to shift to a gluten free diet without missing out on all the health benefits of a balanced diet. Eating gluten free food doesn’t necessarily mean a boring diet. Check to see what you are eligible for in your local area and try out some gluten free products on prescription.
