Top 10 Superfoods For Celiacs

November 5, 2009 · Posted in Ask A Dietitian, Gluten-Free

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When we think about a gluten-free diet, many people mistakenly name rice, potatoes, or corn as good substitute grains for wheat. For people with food allergies or gluten sensitivities, there are many other alternative starches such as quinoa and buckwheat that are higher in protein, vitamins and fiber that would be better choices. Our typical day is full of choices, what should I have with breakfast, are these gluten-free pretzels my only choice for a snack? It is best to be prepared, stock your pantry with some of these items, so when you are in a crunch, you will still be getting some great nutrition.

1. Dried Blueberries – packed with cancer preventing antioxidants; limit to ¼ cup and you’ll get a whopping 6 grams of fiber (aids with digestion and appetite control). Add dried blueberries to yogurt, cereal, or make your own trail mix with nuts, and a few chocolate chips.

2. Oatmeal – rich in cholesterol lowering soluble fiber, oats are an excellent source of iron (good for red blood cell production), thiamine (helps our bodies convert carbohydrates into energy, and is essential for the heart, muscles and nervous system), and manganese (needed for bone development). Just a 1/3 cup provides over half your child’s iron needs for the day. Make sure to only purchase pure, uncontaminated oats* and try this recipe for Banana Chocolate Oat Bars (see below).

3. Red Bell Peppers – rich in Vitamin C (required for growth and repair of tissues in your body), they are good straight out of the jar or fresh from a local market. Replace your usual appetizer with cut up vegetables and try this recipe for a fantastic dip (see recipe).

4. Canned Pumpkin – this squash is abundant in Vitamin A (to maintain vision and skin health) and fiber; add 1 cup to your favorite pancake recipe for a yummy treat!

5. Cannellini Beans – beans, beans, the magical fruit…this superfood is packed with iron and zinc (important for the body’s immune system and wound healing). Just 1/4 cup is all you need for a serving. Many kids are not the best meat eaters, therefore looking for an alternative source of protein is important. These beans can be pureed and added to soups, stews, sauces, macaroni & cheese, to make a rich product full of protein, and fiber that no one will squeal at!

6. Flax Seeds – these seeds have become popular for their excellent fiber and Omega 3 Fatty Acid content (important for brain growth and development). Sprinkled on yogurt, oatmeal or mixed into pancake batter, just 1 tablespoon provides 3 grams of fiber. Since the Omega 3 content is preserved in the seed, coarsely grinding the seeds brings out the Omega 3 benefits. Better yet? Mix 1 tablespoon ground flaxseed with 3 tablespoons of water. Add this mixture to recipes that call for 1 egg and you get a fiber-filled, fatty acid-rich egg replacer!

7. Soybeans. Soy is one of those greatly debated foods due to the phytoestrogen or “fake estrogen” properties. Good news, soy is safe. Research demonstrates soyfoods are safe and do not affect hormone levels in men or women. 1/4 cup of soybeans provide about 1/3 your child’s iron needs for the day.

8. Milk. Until the age of 2, all children should consume whole milk (Vitamin D fortified). However, with a milk or soy allergy, choose a substitute such as enriched rice milk which contains exactly the same vitamin and mineral content after enrichment. Just 16 oz per day is all that is needed to meet calcium needs.

9. Quinoa. An amino acid (protein) rich seed high in manganese, magnesium, iron, copper, and phosphorous. Quinoa has a fluffy, creamy, slightly nutty texture. It is a fantastic side dish with meat, poultry, or fish. Limit to 1/3 cup serving for a fantastic alternative to rice, potatoes, or corn.

10. Cod Liver oil. Brace yourself. I know this may be off the “deep end”, but this arctic derived oil gives the most bang for your buck. One teaspoon will provide over 100% RDA for Vitamin D. Mix this oil into yogurt, oatmeal, soups or sauces. Choose a purified oil to ensure no harmful contaminants. Many are available in child friendly flavors.

*Pure, Uncontaminated Oats
•   Lara’s Gluten-free Oats; Cream Hill Estates
•   Gluten-free Oats
•   Gifts of Nature Certified Gluten-free Oats
•   Farm Pure Foods

Article submitted by: Lara Field, MS, RD, LDN, a pediatric dietitian who owns a private nutrition consulting practice called FEED – Forming Early Eating Decisions in Chicago. Specializing in digestive diseases like celiac disease and food allergies, Lara not only utilizes creative ways to plan a healthful menu, but also teaches parents techniques that will leave a lasting healthy impression on their children. Lara always has had a passion for kids’ nutrition and frequently educates patients, family members, and nutrition professionals on the gluten free diet. Lara serves as a member of the American Dietetic Association and is a member of Dietetic Practice Groups including Nutrition Entrepreneurs, Pediatrics, and Medical Nutritional Therapy.   Contact Lara at lara@feedkids.com or 847-651-4729.