Gluten Free Mediterranean Diet

"A Mediterranean diet is a great way to supply some of the nutrients that a standard gluten-free diet might otherwise be lacking,” said Kelly Toups, R.D., program manager for the Whole Grains Council and Oldways, a nonprofit food and nutrition education organization.

If you're looking for a heart-healthy eating plan, that is also gluten free, this diet is right for you. The Gluten Free-Mediterranean diet is rich in raw fruits, vegetables and healthy fat — imagine a splash of flavorful olive oil and perhaps even a glass of red wine. The Gluten Free-Mediterranean diet plan is fit for those are gluten intolerant, or are simply trying to embrace a healthier lifestyle and may be a good framework for those who have celiac disease. However, if you have celiac disease, be sure to avoid any foods to which you have an intolerance or as advised by your healthcare provider.

This program will provide you with all of the information you need, day by day, to follow a Gluten Free Mediterranean style diet. It will give you guidelines, tips, food lists, and meal ideas to help you easily enjoy the Gluten Free Mediterranean diet lifestyle for better heart health and many other health benefits. For other meal and recipe ideas not listed on each day of your program, check out the meals in the Bonus Content.

This diet may not be ideal for those who are senstitive to nuts, lactose intolerant or vegan since dairy, nuts and and eggs are staples. 

There are many benefits of the Mediterranean Diet. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease, promoting cardiovascular health. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet helps to manage and prevent chronic diseases such as heart disease, diabetes and cancer. Additional studies have shown that the Mediterranean diet also reduces the risk of Alzheimer’s disease and inflammation.

The Gluten Free Mediterranean Diet Involves:

• Removing gluten from your diet
• Eating primarily plant-based foods, such as fruits and vegetables, legumes and nuts
• Replacing butter with healthy fats, such as olive oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Drinking red wine in moderation (optional)

The diet also recognizes the importance of being physically active, and enjoying shared meals with family and friends.

This program will provide you with all of the information you need, day by day, to follow a Gluten Free Mediterranean style diet. It will give you guidelines, tips, food lists, and meal ideas to help you easily enjoy the Gluten Free Mediterranean diet lifestyle for better heart health and many other health benefits.