Jump to content

  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.


  • Celiac.com Sponsor (A1):
    Celiac.com Sponsor (A1-M):

  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate

How To Get More 'good Fats'?

Em314

By Em314
in Related Issues & Disorders

Recommended Posts

Em314 Explorer
Em314
Posted

One of the things I'm still struggling with (and chronically struggled with, even when I ate gluten) is how and where to get more fat into my diet. Almost every potential fat source seems to also add a ton of calories, which is a bit of a deterrent. I'm trying to lose the weight I've put on over the last several months; it's obnoxious that I seem to be stuck re-learning how weight management works, as I've had that under decent control for years, now.

I've also (accidentally) trained myself to actively prefer the taste of lower fat foods. So, for example, fat free yogurt tastes better to me than low fat yogurt (I haven't noticed milk itself is a problem for me).

Any source material on all the "good fat" stuff folks are quoting? Any info (and source material) on how to know how much of what kind of fat you need? Any product reccommendations?

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


mushroom Proficient
mushroom
Posted

Olive oil, coconut oil (contrary to popular wisdom), avocados, eggs, for starters.

Em314 Explorer
Em314
Posted
  • Author

Olive oil, coconut oil (contrary to popular wisdom), avocados, eggs, for starters.

I'll have to try an avacado at some point.

Right now I seem to react badly to eggs (they were my first choice for a quick source of fat/iron/protien); I'm not sure if this is something that will be permanent but I'm not eager to test it anytime soon. =(

shadowicewolf Proficient
shadowicewolf
Posted

I'm the opposite, i can't handle low fat stuff.

Peanut butter maybe? Nuts?

cahill Collaborator
cahill
Posted

Walnuts and olive oil are in my daily food plan. Fatty fish like salmon is also a good source , Not my personal fave but it works.

Peanut butter I tend to go wayyyyyyyyyyyyyyyyy over board on so I can not even have it in the house :rolleyes:because I will eat the whole jar :blink:

Em314 Explorer
Em314
Posted
  • Author

Walnuts and olive oil are in my daily food plan. Fatty fish like salmon is also a good source , Not my personal fave but it works.

Peanut butter I tend to go wayyyyyyyyyyyyyyyyy over board on so I can not even have it in the house :rolleyes:because I will eat the whole jar :blink:

That's my worry not only with peanut butter, but also with things like nuts where you're supposed to just have a handful. I have the vague hope that I might get a little better about self-control when I've gotten used to a firmer connection between food and satiety, but even if that's going to happen, it won't happen immediately, or even probably soon.

re: PB specifically: It's a shame Jif to Go isn't gluten-free.

tarnalberry Community Regular
tarnalberry
Posted

nuts, seeds, avocados, olive/coconut/nut oils are all good choices. cook your veggies with some oil (especially good if roasting in the oven). add sesame seeds to your salads. and walnuts to your yogurt. make homemade granola with seeds/nuts/coconut oil.

Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):

Celiac.com Sponsor (A8-M):


shadowicewolf Proficient
shadowicewolf
Posted

Walnuts and olive oil are in my daily food plan. Fatty fish like salmon is also a good source , Not my personal fave but it works.

Peanut butter I tend to go wayyyyyyyyyyyyyyyyy over board on so I can not even have it in the house :rolleyes:because I will eat the whole jar :blink:

:ph34r:

I'd do the same if i didn't limit myself...

As for the pb, i only eat skippy natural.

Em314 Explorer
Em314
Posted
  • Author

Now, if only I could find an easily-accessible and cheap nut brand that didn't say the nuts come from a facility that processes wheat. More ressearch, I suppose.

EDIT: Planter's. :)

cahill Collaborator
cahill
Posted

:ph34r:

I'd do the same if i didn't limit myself...

As for the pb, i only eat skippy natural.

Smuckers organic natural peanut butter chunky but will eat smooth in a pinch :D

  • 3 weeks later...
Em314 Explorer
Em314
Posted
  • Author

As an update:  Still looking into additional sources of fat (and still figuring the weight thing out), but adding nuts into my diet helped my skin quickly and dramatically (it was red/dry/clearly not healthy), and didn't seem to exacerbate the weight issue as I had feared it would.  Had to tweak my skincare regimen a little bit (I'd dialed it back a bit due to dry winter air, but had to step it up again when I started, unsurprisingly, getting some acne), but definitely overall a huuuuuge improvement.

Juliebove Rising Star
Juliebove
Posted

I have trouble with fats too because a lot of the foods that I prefer to eat are low in fat.  Like vegetables.  Dieticians would tell me to add margarine to my veggies.  And I'd be like...  Uh...  No!

 

I do try to eat some olives, seeds or nuts every day.  I dislike dressing on my salad but if I am eating baby carrots, I will sometimes dip them in a little really good olive oil.  I also cook with olive oil when I can.  Or coconut oil.

 

I can no longer eat dairy but when I did, I switched to the full fat stuff.

Archived

This topic is now archived and is closed to further replies.

Go to topic listing

  • Get Celiac.com Updates:
    Support Celiac.com:
    Join eNewsletter
    Donate
  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):



    Celiac.com Sponsors (A17-M):



  • Recent Activity

    1. knitty kitty
      - knitty kitty replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      @Jane02, I hear you about the kale and collard greens. I don't do dairy and must eat green leafies, too, to get sufficient calcium. I must be very careful because some calcium supplements are made from ground up crustacean shells. When I was deficient in Vitamin D, I took high doses of Vitamin D to correct the deficiency quickly. This is safe...
    2. Jane02
      - Jane02 replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      Thank you so much @knitty kitty for this insightful information! I would have never considered fractionated coconut oil to be a potential source of GI upset. I will consider all the info you shared. Very interesting about the Thiamine deficiency. I've tracked daily averages of my intake in a nutrition software. The only nutrient I can't consistently...
    3. knitty kitty
      - knitty kitty replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      Hello, @Jane02, I take Naturewise D 3. It contains olive oil. Some Vitamin D supplements, like D Drops, are made with fractionated coconut oil which can cause digestive upsets. Fractionated coconut oil is not the same as coconut oil used for cooking. Fractionated coconut oil has been treated for longer shelf life, so it won't go bad in the...
    4. Scott Adams
      0

      Penobscot Bay, Maine: Nurturing Gluten-Free Wellness Retreat with expert celiac dietitian, Melinda Dennis

      until
      Hello! Join me and treat yourself to a four-day, three-night restorative gluten-free retreat in a peaceful, private coastal retreat setting near Penobscot Bay in Maine. Dates: April 10-13, 2026 Enjoy engaging classes...
    5. Scott Adams
      - Scott Adams replied to Jane02's topic in Gluten-Free Foods, Products, Shopping & Medications
      9

      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      I do not know this, but since they are labelled gluten-free, and are not really a product that could easily be contaminated when making them (there would be not flour in the air of such a facility, for example), I don't really see contamination as something to be concerned about for this type of product.
  • Celiac.com Sponsor (A19):

  • Member Statistics

    • Total Members
      133,336
    • Most Online (within 30 mins)
      7,748
    VanessaC
    Newest Member
    VanessaC
    Joined
  • Celiac.com Sponsor (A20):
  • Celiac.com Sponsor (A22):

  • Forum Statistics

    • Total Topics
      121.6k
    • Total Posts
      1m
  • Celiac.com Sponsor (A21):

  • Upcoming Events

  • Posts

    • knitty kitty
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By knitty kitty · Posted

      @Jane02, I hear you about the kale and collard greens.  I don't do dairy and must eat green leafies, too, to get sufficient calcium.  I must be very careful because some calcium supplements are made from ground up crustacean shells.  When I was deficient in Vitamin D, I took high doses of Vitamin D to correct the deficiency quickly.  This is safe and nontoxic.  Vitamin D level should be above 70 nmol/L.  Lifeguards and indigenous Pacific Islanders typically have levels between 80-100 nmol/L.   Levels lower than this are based on amount needed to prevent disease like rickets and osteomalacia. We need more thiamine when we're physically ill, emotionally and mentally stressed, and if we exercise like an athlete or laborer.  We need more thiamine if we eat a diet high in simple carbohydrates.  For every 500 kcal of carbohydrates, we need 500-1000 mg more of thiamine to process the carbs into energy.  If there's insufficient thiamine the carbs get stored as fat.  Again, recommended levels set for thiamine are based on minimum amounts needed to prevent disease.  This is often not adequate for optimum health, nor sufficient for people with absorption problems such as Celiac disease.  Gluten free processed foods are not enriched with vitamins like their gluten containing counterparts.  Adding a B Complex and additional thiamine improves health for Celiacs.  Thiamine is safe and nontoxic even in high doses.  Thiamine helps the mitochondria in cells to function.  Thiamine interacts with each of the other B vitamins.  They are all water soluble and easily excreted if not needed. Interesting Reading: Clinical trial: B vitamins improve health in patients with coeliac disease living on a gluten-free diet https://pubmed.ncbi.nlm.nih.gov/19154566/ Safety and effectiveness of vitamin D mega-dose: A systematic review https://pubmed.ncbi.nlm.nih.gov/34857184/ High dose dietary vitamin D allocates surplus calories to muscle and growth instead of fat via modulation of myostatin and leptin signaling https://pubmed.ncbi.nlm.nih.gov/38766160/ Safety of High-Dose Vitamin D Supplementation: Secondary Analysis of a Randomized Controlled Trial https://pubmed.ncbi.nlm.nih.gov/31746327/ Vitamins and Celiac Disease: Beyond Vitamin D https://pmc.ncbi.nlm.nih.gov/articles/PMC11857425/ Investigating the therapeutic potential of tryptophan and vitamin A in modulating immune responses in celiac disease: an experimental study https://pubmed.ncbi.nlm.nih.gov/40178602/ Investigating the Impact of Vitamin A and Amino Acids on Immune Responses in Celiac Disease Patients https://pmc.ncbi.nlm.nih.gov/articles/PMC10814138/
    • Jane02
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Jane02 · Posted

      Thank you so much @knitty kitty for this insightful information! I would have never considered fractionated coconut oil to be a potential source of GI upset. I will consider all the info you shared. Very interesting about the Thiamine deficiency.  I've tracked daily averages of my intake in a nutrition software. The only nutrient I can't consistently meet from my diet is vitamin D. Calcium is a hit and miss as I rely on vegetables, dark leafy greens as a major source, for my calcium intake. I'm able to meet it when I either eat or juice a bundle of kale or collard greens daily haha. My thiamine intake is roughly 120% of my needs, although I do recognize that I may not be absorbing all of these nutrients consistently with intermittent unintentional exposures to gluten.  My vitamin A intake is roughly 900% (~6400 mcg/d) of my needs as I eat a lot of sweet potato, although since it's plant-derived vitamin A (beta-carotene) apparently it's not likely to cause toxicity.  Thanks again! 
    • knitty kitty
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By knitty kitty · Posted

      Hello, @Jane02,  I take Naturewise D 3.  It contains olive oil.   Some Vitamin D supplements, like D Drops, are made with fractionated coconut oil which can cause digestive upsets.  Fractionated coconut oil is not the same as coconut oil used for cooking.  Fractionated coconut oil has been treated for longer shelf life, so it won't go bad in the jar, and thus may be irritating to the digestive system. I avoid supplements made with soy because many people with Celiac Disease also react to soy.  Mixed tocopherols, an ingredient in Thornes Vitamin D, may be sourced from soy oil.  Kirkland's has soy on its ingredient list. I avoid things that might contain or be exposed to crustaceans, like Metagenics says on its label.  I have a crustacean/shellfish/fish allergy.  I like Life Extension Bioactive Complete B Complex.  I take additional Thiamine B 1 in the form Benfotiamine which helps the intestines heal, Life Extension MegaBenfotiamine. Thiamine is needed to activate Vitamin D.   Low thiamine can make one feel like they are getting glutened after a meal containing lots of simple carbohydrates like white rice, or processed gluten free foods like cookies and pasta.   It's rare to have a single vitamin deficiency.  The water soluble B Complex vitamins should be supplemented together with additional Thiamine in the form Benfotiamine and Thiamine TTFD (tetrahydrofurfuryl disulfide) to correct subclinical deficiencies that don't show up on blood tests.  These are subclinical deficiencies within organs and tissues.  Blood is a transportation system.  The body will deplete tissues and organs in order to keep a supply of thiamine in the bloodstream going to the brain and heart.   If you're low in Vitamin D, you may well be low in other fat soluble vitamins like Vitamin A and Vitamin K. Have you seen a dietician?
    • Scott Adams
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By Scott Adams · Posted

      I do not know this, but since they are labelled gluten-free, and are not really a product that could easily be contaminated when making them (there would be not flour in the air of such a facility, for example), I don't really see contamination as something to be concerned about for this type of product. 
    • trents
      Desperately need a vitamin D supplement. I've reacted to most brands I've tried.

      By trents · Posted

      Contact them.
×
×
  • Create New...

Important Information

NOTICE: This site places This site places cookies on your device (Cookie settings). on your device. Continued use is acceptance of our Terms of Use, and Privacy Policy.