Understanding the Gluten Free Mediterranean Diet
The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns. Centered around vegetables, fruits, whole grains, legumes, nuts, healthy fats, and seafood, this style of eating is associated with a variety of benefits.
For those with celiac disease or gluten sensitivity, following a traditional Mediterranean diet that contains gluten can be challenging. However, with some simple substitutions, it is possible to reap the rewards of Mediterranean eating while adhering to a gluten free diet.
The Basics of a Gluten Free Mediterranean Diet
At its core, the gluten free Mediterranean diet emphasizes:
- Abundant plant foods like vegetables, fruits, legumes, nuts and seeds
- Whole, minimally processed gluten free grains like rice, quinoa, buckwheat and gluten free oats
- Healthy fats like olive oil, avocado and nut oils
- Lean protein sources like fish, poultry, eggs, legumes and nuts
- Herbs, spices and garlic for flavor instead of salt
- Red wine in moderation
On a gluten free Mediterranean diet, refined grains, added sugars, processed foods and red meat should be limited as much as possible.
Potential Health Benefits
Research shows that following a Mediterranean-style eating pattern may offer diverse health perks like:
- Weight loss
- Better heart health
- Reduced inflammation
- Improved blood sugar control
- Enhanced brain function
- Lower cancer risk
These benefits are likely attributed to the abundance of health-promoting compounds found in plant foods and the heart healthy fats that are emphasized in the Mediterranean diet.
Gluten Free Grains for the Mediterranean Diet
Grains play a big role in traditional Mediterranean eating. Thankfully, there are many nutritious gluten free options to choose from, such as:
- Rice: Brown, white, black or red rice can be used in dishes like risottos, rice bowls or as a side dish.
- Quinoa: This nutty, protein-rich seed can be made into salads, sides or even porridge.
- Buckwheat: Try making buckwheat groats as an alternative to oatmeal or use buckwheat flour for pancakes.
- Gluten free oats: Certified gluten free oats can be enjoyed in the form of oatmeal, granola or baked goods.
- Cornmeal: Great for polenta, cornbread or even coating fish or chicken.
- Millet: Cook and fluff it as a side dish or make a breakfast porridge with millet flakes.
Plant-Based Mediterranean Diet Protein Sources
On the Mediterranean diet, most protein comes from plant foods. Smart choices include:
- All types of beans and lentils
- Chickpeas
- Nuts like almonds, walnuts and pistachios
- Seeds such as pumpkin, chia and hemp
- Soy foods like tofu, tempeh and edamame
- Peanut or other nut butters
These foods supply protein along with beneficial nutrients and fiber, making them excellent additions to a gluten free Mediterranean diet.
The Importance of Vegetables and Fruit
Vegetables and fruit take center stage in the Mediterranean diet. They provide vitamins, minerals, antioxidants and fiber along with very few calories.
Focus especially on leafy greens, brassicas, onions, mushrooms and vegetables from the nightshade and squash families. Excellent fruit choices include berries, citrus, melons, apples and pears.
Eat veggies and fruits fresh, cooked or blended into smoothies. Roasted vegetables drizzled with olive oil are also authentically Mediterranean.
Including Dairy on a Gluten Free Mediterranean Diet
Moderate amounts of dairy can fit into a gluten free Mediterranean way of eating. Most people tolerate sheep or goat’s milk products well. Choose yogurt, kefir, aged cheeses and even ghee or clarified butter.
14-Day Sample Menu for a Gluten Free Mediterranean Diet
Want to give this style of eating a try? Here is a 14-day sample menu to help get you started.
Day 1
Breakfast: Gluten free oatmeal made with dairy or non-dairy milk, topped with nuts and fresh fruit
Lunch: Chopped salad with romaine lettuce, chickpeas, bell pepper, cucumber, avocado, red onion and feta. Dressed with red wine vinegar and olive oil.
Dinner: Baked salmon served with roasted broccoli and sweet potatoes. Grape tomatoes and kalamata olives on the side.
Day 2
Breakfast: Two eggs cooked any style. Served with sliced tomato and avocado.
Lunch: Lentil soup made with vegetables, gluten free pasta and fresh herbs.
Dinner: Chicken kebabs served over quinoa pilaf with arugula salad topped with chickpeas.
Day 3
Breakfast: Buckwheat porridge made with non-dairy milk, topped with banana slices and walnuts.
Lunch: Mediterranean salad plate with hummus, tabbouleh, dolmas, feta, kalamata olives, carrots, celery and gluten free pita bread.
Dinner: Turkey meatballs simmered in tomato sauce over zucchini noodles. Served with a side salad.
Day 4
Breakfast: Veggie and goat cheese omelet made with spinach and mushrooms. Served with grapefruit.
Lunch: Falafel plate with romaine lettuce, tomato, cucumber, red onion and tahini sauce.
Dinner: Grilled shrimp skewers served over lemony quinoa with roasted asparagus.
Day 5
Breakfast: Overnight chia oats made with non-dairy or goat’s milk. Topped with crushed walnuts and berries.
Lunch: Gluten free pita sandwiches stuffed with spinach, feta and hummus. Carrot sticks on the side.
Dinner: Chicken and vegetable sheet pan dinner with chicken thighs, squash, zucchini and eggplant. Served with brown rice.
Day 6
Breakfast: Tofu veggie scramble with kale, tomato and nutritional yeast. Served with fresh fruit.
Lunch: Quinoa tabbouleh salad stuffed in romaine lettuce cups with sliced avocado.
Dinner: Parchment baked cod with tomatoes, olives, garlic and herbs. Served with riced cauliflower.
Day 7
Breakfast: Nut granola with non-dairy or goat’s milk yogurt. Berries on top.
Lunch: Lentil and chickpea soup with spinach and carrots. Served with gluten free bread.
Dinner: Vegetable and bean stuffed peppers with brown rice and marinara sauce. Served with a big leafy green salad.
Day 8
Breakfast: Mediterranean veggie omelet made with onion, spinach, tomato and feta cheese.
Lunch: Brown rice bowls with edamame, avocado, carrot, sprouts and tahini dressing.
Dinner: Sheet pan harissa chicken with cauliflower and broccoli over cooked quinoa.
Day 9
Breakfast: Gluten free pumpkin spiced pancakes or waffles topped with Greek yogurt and walnuts.
Lunch: Chickpea tuna salad stuffed in endive boats. Served with vegetable crudités.
Dinner: Za’atar crusted cod over sautéed spinach with roasted squash on the side.
Day 10
Breakfast: Scrambled eggs with wilted spinach and feta cheese wrapped in collard green leaves.
Lunch: Greek chopped salad with romaine, peppers, onion, olives, chickpeas and feta. Lemon and olive oil dressing.
Dinner: Moroccan vegetable and chickpea tagine served over quinoa. Garnished with parsley and lemon wedges.
Day 11
Breakfast: Gluten free oats cooked in non-dairy milk with almond butter, banana and hemp seeds.
Lunch: Lentil soup with carrots, celery, tomato and fresh dill. Served with brown rice crackers.
Dinner: Grilled salmon with pesto quinoa and roasted Brussels sprouts.
Day 12
Breakfast: Veggie scramble with kale and goat cheese wrapped in a brown rice tortilla.
Lunch: Falafel plate with cucumber tomato salad and hummus. Served with lemon infused Olive oil for dipping.
Dinner: Turkey or bean burgers served 'protein style' wrapped in lettuce leaves. Served with oven fries.
Day 13
Breakfast: Nut yogurt parfait with gluten free granola, nuts and mixed berries.
Lunch: Quinoa tabbouleh stuffed peppers with chickpeas and parsley.
Dinner: Zucchini noodle Bolognese with lentils instead of ground meat. Served with a side salad.
Day 14
Breakfast: Veggie scramble with mushrooms, spinach and goat cheese. Served with gluten free toast.
Lunch: Chickpea salad sandwich on gluten free bread with lettuce, tomato and avocado.
Dinner: Parchment baked salmon served over riced cauliflower with green beans.
Tips for Success on the Gluten Free Mediterranean Diet
Here are some extra tips to help you implement this style of eating:
- Stock up on versatile ingredients like olive oil, garlic, lemons, greens, veggies and gluten free grains
- Keep nutritious snacks on hand like nuts, seeds, cut up veggies, fruit and gluten free crackers with hummus or bean dips
- Flavor foods with oregano, basil, parsley, cumin, paprika, za’atar and other Mediterranean herbs and spices
- Drink plenty of water and enjoy herbal tea, coffee, wine or sparkling water with meals
- Try new gluten free grains and plant proteins like millet, sorghum, amaranth, tempeh or peas and incorporate them into meals
- Make extra food so you have Mediterranean diet leftovers for lunch
- Find community and follow other gluten free Mediterranean eaters for tips and recipe ideas on social media
With some adaptation, those with gluten sensitivities can experience the vast range of nutrition and health benefits the Mediterranean diet has to offer!
FAQs
What are some gluten free whole grain options on the Mediterranean diet?
Excellent gluten free whole grain choices include brown rice, quinoa, buckwheat, millet, gluten free oats and cornmeal. These provide nutrients like fiber, protein, iron and magnesium.
Do you have to eat fish on the gluten free Mediterranean diet?
No, you don't have to eat fish. You can choose from a variety of plant-based protein options like beans, lentils, tofu, tempeh, nuts and seeds instead. Some meat and poultry can also be included in moderation.
What if I don't like vegetables, can I still follow this diet?
Vegetables are a very important part of the Mediterranean diet. Try roasting veggies to bring out flavor or incorporating them into soups, casseroles and pasta dishes. Focus on finding a few veggies you enjoy and building meals around them.
Is red wine the only alcohol allowed on this diet?
While red wine is popular in the Mediterranean region, any gluten free alcoholic beverage like wine, beer, vodka or gin can be enjoyed sparingly. Emphasize water as your main beverage and drink alcohol moderately.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
Add Comment