M.Ed., RD, LDN, CLC, RYT-200
Andie is a Registered Dietitian, Certified Lactation Consultant, and Certified Personal Trainer who thinks of nutrition counseling as equal parts science and sensitivity. She specializes in lactation, sports nutrition, exercise fitness, and weight loss programs.
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Gluten is a protein found in carbohydrate foods including rye, barley, malt, contaminated oats.* It is also found in the many forms of wheat including bulgur, couscous, durum, einkorn, farina, faro, graham, kamut, semolina, spelt, tabbouleh and triticale.
Gluten can also hide in processed foods as an additive to improve texture, taste, and extend shelf life. This hidden form of gluten can be found in things like chicken broth, salad dressings, veggie burgers, soy sauce, seasonings, spices; and even in some medications.
At a restaurant avoid these red flag words which means the item may contain gluten: fried, coated, breaded, crispy, crusted, malt in the form of malt extract, flavorings, malt vinegar, and many Asian-style foods which may contain wheat from soy sauce.
Gluten-free grains include amaranth, millet, teff, corn, gluten free oats*, buckwheat (despite the name, it’s not actually wheat!), and quinoa.
*A note about oats: Oats themselves do not contain gluten, but they are often processed on equipment shared with gluten containing grains, or grown next to gluten containing crops. In order to be certain your oats are gluten free look for ‘gluten-free’ on the label.
The below meal and snack ideas are all gluten-free and appropriate for those with celiac disease, a gluten intolerance or sensitivity, or for those that choose to eliminate gluten for other health reasons.
Gluten-free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium, and fiber.
These are all important nutrients during pregnancy and postpartum, and a whole food-based diet will help ensure adequate intake of them.
Consider adding nuts, seeds, and nut butters to meals and snacks, incorporating nutrient-rich foods like beans, dark-leafy greens (collards, kale), and tofu; pairing iron-rich foods with vitamin C to increase absorption; and drinking dairy or plant-based milks fortified with calcium.
In addition, make sure you are choosing whole grains and enriched gluten-free products which contain these nutrients that other gluten-free products may be lacking.
Choosing meals and snacks from the below listed options will help you consume a wide variety of foods that will help optimize your nutrition while eating gluten-free.
*pregnant women should eat no more than 6 ounces of high mercury fish per week
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Our Happy Baby Experts are a team of lactation consultants and registered dietitians certified in infant and maternal nutrition – and they’re all moms, too, which means they’ve been there and seen that. They’re here to help on our free, live chat platform Monday – Friday 8am-8pm (EST), and Saturday – Sunday 8am-4pm (EST). Chat Now!
Read more about the experts that help write our content!
Everything You Need to Know About a Gluten Free Diet
How to minimize processed foods in your diet
Foods and ingredients to avoid while pregnant
Food safety during pregnancy
Our meal plans offer recipe and meal suggestions for your child. They are not designed to replace your doctor’s recommendations, nor do they take into account special nutritional needs, including allergies and intolerances. The meal plans suggest serving sizes that may or may not be appropriate for your child. Please consult your doctor to determine what is best for your child.
Our Happy Family Organic Superfoods Cookbook for Baby & Toddler is chock-full of yummy, easy-to-prepare meals your whole family will love.