THE GLUTEN
FREE DIET

Whether you're gluten-intolerant or you simply enjoy cutting gluten from your diet, here's everything you need to know about how avocados can spruce up every mealtime.
Be sure to consult with your doctor before making changes or additions to your diet.

What is a gluten free diet?

A gluten-free diet simply means taking a protein called gluten out of your daily food
intake. This protein is found in many common foodstuffs such as:

Wheat

Rye

Barley

Breads
and crackers

Pasta

Some
spice mixes

Many processed foods contain gluten, which is why it's so important to always read
the label before you buy if you're following a gluten-free plan.

Avocados are deliciously versatile, and they can be added to just about anything
to spruce up your gluten-free diet and recipes. Always consult with your doctor
before making changes to your diet.

What can you eat on
a gluten free diet?

Even if you eat gluten-free, there are many foods you can enjoy.
Hover over the circles to see some examples -

GLUTEN FREE FOODS

Brown rice

Quinoa

Nuts and seeds

Legumes such
as lentils and
beans

Fresh red meat
and poultry

Fresh seafood

Always check the food packaging to ensure your food items are gluten-free. You may want to
seek alternatives to ground meats, processed meats, or packaged dinners because these often
include gluten-based ingredients or traces of gluten from the manufacturing process.

FRUITS AND VEGETABLES

Fresh fruit and veggies are naturally gluten-free. You can eat fruit and vegetables if
you're following a gluten-free diet. You can eat things like:

Grapefruit

Bananas

Strawberry

Starchy
vegetables,
including
potatoes

Bell peppers

Green, such as
lettuce an spinach

Fruit contains water, which helps to keep you hydrated. Staying properly hydrated is crucial for
supporting any nutritional goal, whether you follow a gluten-free diet or not.

If you buy canned, frozen, dried, or pre-chopped fruits and vegetables, there's a chance they'll
contain traces of gluten. You should always check the labels for information on food handling
processes. To make gluten-free eating easier, you can stick with fresh fruit and veg where possible.

How do avocados support
my gluten free diet?

Avocados have many exciting benefits that naturally support your gluten-free diet.
Here are just some of the reasons why the humble avocado should be a diet staple.

  • Avocados are a good source of five essential nutrients – fiber, folate, Vitamin K, pantothenic acid, and copper.
  • A 1/3 serving of a medium avocado or 50 g contribute nearly 20 vitamins, minerals, and phytonutrients.
  • Avocados contribute good fats like monounsaturated (5g) and polyunsaturated fats (1g) per 50g serving, or one-third of a medium avocado.
  • They contribute 4 grams of carbohydrates and area nutrient-dense fruit.
  • Avocados are naturally sugar-free.

Avocados can also act as a "nutrient booster" by helping the body absorption
fat-soluble nutrients from the foods you consume with them so you receive the most
nutritional value from each meal.

Gluten Free Diet Recipes

If you're already on a gluten-free diet or you're looking for fresh recipes for your gluten-free
diet plan, here are some tasty ways to include avocados into your daily nutrition -

GLUTEN FREE BREAKFAST

Flour-less
Pancakes with Avocado

For a yummy gluten-free breakfast, try adding avocado to your gluten-free pancakes. With only 6 ingredients, these pancakes are gluten free and delicious. These pancakes contributes 1mg of Vitamin D, 71mg of Calcium, 1mg of Iron, and 830mg of Potassium.

VIEW RECIPE

GLUTEN FREE LUNCH

Avocado Salad
with Pineapple

Avocado is great for adding depth and flavor to a gluten-free salad. This recipe provides a good source of fiber, good fats, and other nutrients thanks to the avocado, pineapple and other ingredients. This recipe contributes a total of 59mg of Calcium, 2mg of Iron, and 730mg of Potassium.

VIEW RECIPE

GLUTEN FREE DINNER

Lettuce Wrap with
Mango and Avocado

Gluten-free dinners are never boring when you can add tasty ingredients such as avocados. A quick and easy dinner recipe is to add avocado slices to lettuce wraps filled with other ingredients such as chicken, salmon, or vegetables. This recipe contributes a total of 114mg of calcium, 2mg or Iron, and 780mg of Potassium.

VIEW RECIPE

GLUTEN FREE DESSERT

Avocado
Chocolate Pudding

Stuck for gluten-free dessert recipes? You can add blended avocados to dairy and gluten-free chocolate pudding for extra nutritional value. Now you'll benefit from all the good fat from avocados while satisfying your sweet tooth!

VIEW RECIPE
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