Celiac Disease

Celiac Disease is an autoimmune disease of the small intestine that 1% of the worldwide population suffers from. Unfortunately CD commonly goes underdiagnosed due to a lack of knowledge of the symptoms associated with the condition so the exact percentage can be higher than the 1%. Those with CD are unable to digest gluten leading to increased inflammation and damage to the small intestine. Symptoms of CD are dependent on the individual, potential symptoms include constipation, nausea, abdominal pain, fatigue, iron deficiency anemia, cognitive impairment, and stress/anxiety. These are just a few examples of the potential symptoms those dealing with CD could see. Due to the increased inflammation in the small intestine, gut dysbiosis is a common occurrence with CD. Imbalances in the gut microbiome can lead to a variety of symptoms and malabsorption of nutrients. 

Athletes dealing with CD can find it difficult to navigate such a diagnosis. Dealing with an intense schedule and trying to properly fuel without eating gluten can be stressful. Stress can be a common factor in many individuals lives, the goal is to provide a variety of nutrients that athletes with CD can implement into their dietary intake. Focusing on getting the big three, carbohydrates, protein, and fats in each meal/snack. These big three will also contain fiber, vitamins, and minerals to support optimal performance and also work towards healing any dysbiosis from CD (refer to The Importance of Gut Health blog for more information on dysbiosis). 

Beans, Nuts, and Seeds 

  • Powerfoods! Beans are a great source of fiber, protein, magnesium, iron, and calcium. Unfortunately with dysbiosis these nutrients are not being properly absorbed which could lead to deficiencies. Iron deficiency anemia is a common concern for those with CD and athletes in general, making it important to fuel our bodies with iron rich foods. Nuts and seeds are full of omega 3’s, magnesium, and calcium helping combat inflammation in the body. 

Fruits 

  • Fruits are a great source of carbohydrates, fiber, vitamin C, and magnesium. It can be a great addition to a meal or a part of a snack. Fiber is essential for feeding the gut and supporting healthy bacteria composition. Magnesium is a critical mineral that is used for hundreds of processes in the body. It can support a healthy gut, combat stress, and support optimal performance. 

  • Dried fruits can be great sources of vitamin C, iron, calcium, and potassium. 

Starchy Vegetables 

  • Potatoes, sweet potatoes, squash, corn, peas are all sources of carbohydrates. Sweet potatoes are a great source of vitamin A, vitamin C, magnesium, calcium, potassium, and iron. It is important for athletes to have adequate amounts of carbohydrates! Demanding schedules and workouts call for high energy needs. These are great sources of carbohydrates and vitamins/minerals to support performance.

Legumes 

  • Lentils, beans, chickpeas are great sources of fiber, protein, iron, and magnesium. All of these foods are going to provide several nutrients and all support the gut microbiome. Whole Grains 

  • Rice, quinoa, millet, gluten free pasta, gluten free bread are great whole grain sources for those with CD. Many of these whole grains (quinoa, gf pasta, and gf bread) have great sources of protein as well. It is important to remember when fueling to make sure each meal/snack has a carbohydrate, protein, and fat. 

  • It is important to note gluten free pastas and breads are not regulated by the FDA which means they are not fortified with iron. This makes it all the more important to ensure adding various iron rich foods to one's overall diet (refer to Iron Deficiency Among Female Athletes blog- this pertains to males as well.). Dark chocolate, soy, white beans, and red meat are all high sources of iron. When choosing plant based sources of iron try to eat it with a source of vitamin C (berries, tomatoes, peppers) to help with iron absorption. 

  • Check out below for a great example of a gluten free, nutrient packed, nourishing salmon quinoa bowl! 

Salmon Quinoa Bowl 

  • 3 oz salmon 

○ Season with 1 tsp of each: ginger, lemon juice, pepper, and sea salt 

  • ½ cup of quinoa 

  • ½ cup of cannellini beans 

  • 2 tbsp of pickled onions 

  • ¼ cup of cucumbers 

  • ½ cup of sauteed spinach 

  • 1 tbsp of olive oil 

  • ¼ cup of diced tomatoes 

  • 1 tbsp of hemp seeds 

  • 1 tbsp of balsamic vinegar 

Directions: 

Season salmon with 1 tsp of each of the seasons listed. Then bring a pan to medium high heat, add olive oil to the pan and cook salmon for 4-6 mins on each side. When the skin is crisp and the top of the salmon feels firm to touch it is fully cooked. In a small pot add 1 cup of water and 

add ½ cup of quinoa. Once it comes to a boil, simmer and let the quinoa sit for 5-7 minutes. Around the 4 minute mark add in the spinach so it can cook for the remaining minutes. In a small bowl add the quinoa and spinach mixture and then place salmon on top. Rinse the cannellini beans. Chop tomatoes and cucumbers to a desired size. Add beans, cucumbers, tomatoes, pickled onions to the bowl as toppings. Drizzle balsamic vinegar, sprinkle on some hemp seeds, and enjoy!

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