Gluten-Free Mediterranean Diet

Gluten-Free Mediterranean Diet

The Gluten-Free Mediterranean Diet combines the health benefits of the Mediterranean diet with a strict avoidance of gluten, which is found in wheat, barley, and rye. This diet is perfect for those with celiac disease, gluten sensitivity, or anyone looking to reduce inflammation and improve gut health while still enjoying the nutrient-dense and flavorful Mediterranean way of eating.

Key Benefits

✅ Anti-inflammatory & Gut-friendly – Eliminates gluten while focusing on whole, fresh foods
✅ Heart-Healthy – Rich in omega-3s from fish, olive oil, and nuts
✅ Nutrient-Dense – Packed with antioxidants, vitamins, and fiber from fresh produce
✅ Supports Weight Management – Low in processed foods and refined sugars

Foods to Eat ✅

Healthy Fats & Oils

• Extra virgin olive oil (main source of fat)
• Avocados
• Olives
• Nuts & seeds (almonds, walnuts, pistachios, chia, flax)

Proteins

• Fish & seafood (salmon, sardines, mackerel, shrimp)
• Lean meats (chicken, turkey, grass-fed beef)
• Eggs
• Dairy (Greek yogurt, feta, halloumi, goat cheese – if tolerated)
• Legumes (lentils, chickpeas, beans – in moderation)

Vegetables

• Leafy greens (spinach, kale, arugula)
• Tomatoes
• Zucchini, eggplant, bell peppers
• Broccoli, cauliflower, Brussels sprouts
• Cucumbers, carrots, asparagus

Fruits (Moderate Amounts)

• Berries (strawberries, blueberries, raspberries)
• Citrus (oranges, lemons, limes)
• Pomegranates, figs, grapes

Gluten-Free Whole Grains

• Quinoa
• Brown rice
• Millet
• Buckwheat
• Polenta (cornmeal)

Gluten-Free Bread & Pasta Alternatives

• Almond flour or coconut flour bread
• Chickpea or lentil pasta
• Zucchini noodles (zoodles)
• Cauliflower rice

Foods to Avoid ❌

Gluten-Containing Grains & Products

• Wheat (bread, pasta, pizza dough)
• Barley, rye, bulgur, couscous
• Regular flour tortillas, crackers, cereal

Processed & Packaged Foods

• Many sauces, dressings, and soups (check for hidden gluten)
• Breaded or fried foods (often contain wheat flour)
• Imitation seafood and processed meats

Sugary & Refined Foods

• Sweets, pastries, and commercial baked goods
• Soda and fruit juices with added sugar

Unhealthy Oils

• Processed vegetable oils (soybean, corn, canola)

Gluten-Free Mediterranean Diet Grocery List

Healthy Fats & Oils

• Extra virgin olive oil
• Avocados
• Olives (green, black, Kalamata)
• Nuts (almonds, walnuts, pistachios, macadamia)
• Seeds (chia, flax, sunflower, pumpkin)
• Tahini (sesame seed paste)

Protein (Seafood & Meat)

• Fatty fish (salmon, mackerel, sardines, tuna)
• Shellfish (shrimp, mussels, clams, scallops)
• Poultry (chicken, turkey, duck)
• Grass-fed beef & lamb (in moderation)
• Eggs (pasture-raised if possible)
• Dairy (Greek yogurt, feta, Parmesan, goat cheese)
• Legumes (lentils, chickpeas, black beans—if tolerated)

Vegetables

• Leafy greens (spinach, kale, arugula, romaine)
• Cruciferous veggies (broccoli, cauliflower, Brussels sprouts)
• Zucchini, eggplant, bell peppers
• Cucumber, celery, carrots
• Tomatoes
• Mushrooms
• Fresh herbs (basil, oregano, rosemary, thyme, parsley)

Fruits (In Moderation)

• Berries (strawberries, blueberries, raspberries)
• Citrus (oranges, lemons, limes)
• Pomegranates, figs, grapes
• Melons (cantaloupe, watermelon)

Gluten-Free Whole Grains & Alternatives

• Quinoa
• Brown rice
• Millet
• Buckwheat
• Polenta (cornmeal)
• Gluten-free oats (if tolerated)

Gluten-Free Bread & Pasta Alternatives

• Almond or coconut flour bread
• Chickpea or lentil pasta
• Zucchini noodles (zoodles)
• Cauliflower rice

Pantry Essentials

• Hummus
• Vinegar (balsamic, red wine, apple cider)
• Dark chocolate (85% or higher)
• Coconut milk (unsweetened)
• Bone broth
• Coffee & herbal teas

Foods to Eat ✅

• Healthy fats: Olive oil, avocados, nuts, seeds
• Protein: Fish, poultry, eggs, Greek yogurt, legumes (if tolerated)
• Vegetables: Leafy greens, cruciferous veggies, zucchini, bell peppers
• Fruits (in moderation): Berries, citrus, figs, pomegranate
• Gluten-free grains: Quinoa, millet, brown rice
• Herbs & spices: Garlic, basil, oregano, turmeric, cinnamon

Foods to Avoid ❌

🚫 Gluten-Containing Grains & Products

• Wheat (bread, pasta, pizza dough)
• Barley, rye, bulgur, couscous
• Regular flour tortillas, crackers, cereals

🚫 Processed & Packaged Foods

• Many sauces, dressings, and soups (check for hidden gluten)
• Breaded or fried foods (often contain wheat flour)
• Imitation seafood and processed meats

🚫 Sugary & Refined Foods

• Cakes, cookies, and pastries made with wheat
• Sugary drinks (soda, fruit juices with added sugar)

🚫 Unhealthy Oils

• Processed vegetable oils (soybean, corn, canola)

Have high cholesterol? It's best to focus on heart-healthy foods while avoiding those that may raise LDL (bad) cholesterol. Here's how to adjust your Gluten-Free Mediterranean Diet:

❌ Foods to Remove or Limit for High Cholesterol

1. Full-fat dairy – Replace with low-fat Greek yogurt and cheese in moderation
2. Red meat (beef, lamb, duck) – Limit intake, choose lean poultry or fish instead
3. Egg yolks – Eat egg whites more often, limit whole eggs to a few per week
4. Coconut milk – High in saturated fat; opt for almond or oat milk instead
5. Processed meats (sausage, bacon, deli meats) – Even if gluten-free, they can raise cholesterol
6. Butter & ghee – Stick to olive oil as your main fat source

✅ Heart-Healthy Additions

✔ Fatty fish (salmon, sardines, mackerel) – Rich in omega-3s to lower bad cholesterol
✔ Oats (certified gluten-free) – Helps reduce LDL cholesterol
✔ More fiber – Add lentils, beans, and extra vegetables to help lower cholesterol
✔ Avocados & nuts – Healthy fats that improve cholesterol balance

COPYRIGHT 2007-2025 Patti Friday b.1959.