Why is enough fat important on gluten-free diet?

[Rowan13]

I've heard a few times now that it is important to consume enough fat when on a gluten free diet. Obviously fat is important no matter what but why is it especially important when eating gluten-free?  Does it help the small intestine or something else related?

[Ennis-TX]

It helps in several regards, for one there are a lot of vitamins are fat solvable, a higher healthy fat intake can help you in processing these making them more bio available for your body. Another reason is the calorie density of fats, when you have to cut a lot of your carbs out and have issues with weight retention, nutrients, etc. the ease of getting large amount of calories in smaller amounts of consumption makes it easy to turn to. I personally digest fats much better then carbs and practically live off a high fat, protein diet. I find I do not get the bloat, gas, and discomfort that carbs cause and have more energy eating less of them and more fats from nuts, seeds, avocados, etc. Healthy fat sources such as seeds, and nuts can also be full other nutrients that you might be deficient in I will link the a few of the ones I eat and you can look at the nutrient profile for yourself to see

Open Original Shared Link

Open Original Shared Link

Open Original Shared Link

As you can see by example in just these not including avocado, sunflower, chia, flax, cashew, hemp (careful on finding gluten-free hemp), pistachio, etc Most of these sources are full of other nutrients some common deficiency among celiacs such as Magnesium, Folate, Zinc, Iron etc.   I would suggesting building your diet around ones that settle with your stomach and help provide what you are missing. You can always blend or get butter versions for ease of digestion and utilize them in cooking quite easy.

[Rowan13]

Ennis_Tx,

Thank you very much for this information. I'm so sorry I'm only answering now but I just went through a difficult time with food reactions, well you know how it goes. Now I'm able to focus a bit more & can take in and really appreciate this information.  I used to love nuts and seeds but started reacting to many of them but I still could eat pumpkin seeds now and then, and sometimes raw sunflower seeds. I've bought some organic chia seeds and want to try soaking those overnight and try some for breakfast. I'm going to make an effort to try adding bits of different nuts and seeds back in. When I've been really sick I've had days of eating just apples, pears and water. I've just cut out dairy so I see I'm going to need to get fat from somewhere.

I did read about all the nutrients that people with celiac disease are especially lacking in & this helps me understand why the fats are so important, in order to get the nutrients into your system. I don't know if you will see this since it took me so long to get back here but I was wondering which butters you meant. Do you mean things like sunflower seed butter?  Or almond butter? I can't eat almond butter right now but I could see what else is out there. Thanks for the warning about hemp. I like cooking & I've just ordered a food processor so maybe I can experiment with making some things myself.

Thanks so much for taking the time to explain all of this and also for the links. It's really helpful.

[Ennis-TX]

Talk with a dietician and see about building a diet around what foods work best for you, pain is finding the balance that is right for your body and comfortable. If nuts and the harder seeds bother you chia and avocado might be worth looking at. As to the butters any kind of nut or seed butter, some people have issues breaking down the whole seed/nut but find the ground butters sometimes even the fact that is is a roasted version is easier on the stomach. Also make sure your getting enough of your other vitamins/nutrients as it is possible to eat too much fat. Everyone is different so finding what works and is right for you is what is important.