The Mediterranean diet is one of the healthiest and most sustainable eating patterns in the world. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, olive oil, herbs, and spices. Fish and seafood are recommended at least twice a week, while red meat is limited. Moderate amounts of eggs, dairy, and poultry round out the diet.
This eating pattern has been linked to a variety of health benefits, including improved weight loss, better heart health, reduced risk of diabetes, and longevity. However, for those with celiac disease or non-celiac gluten sensitivity, following a traditional Mediterranean diet poses some challenges due to the inclusion of gluten-containing foods like pasta and bread.
Luckily, with some simple substitutions, people who are sensitive to gluten can still enjoy the perks of Mediterranean eating. This article will discuss how to transform the Mediterranean diet into a gluten-free plan without sacrificing flavor or health benefits. Tips for sticking to this way of eating long-term will also be provided.
What is the Mediterranean diet?
The Mediterranean diet emphasizes simple, plant-based cooking with limited processed foods. Exact components can vary between different regions around the Mediterranean Sea, but the basics include:
- Abundant fruits, vegetables, beans, nuts, seeds, and whole grains
- Olive oil as the main source of dietary fat
- Dairy products, eggs, fish, and poultry in moderation
- Very little red meat
- Wine in moderation with meals
This diet is rich in fiber, antioxidants, and healthy fats. The inclusion of plant proteins like beans and nuts also makes it higher in protein than other traditionally vegetable-centric eating patterns. Overall, the Mediterranean diet provides balanced nutrition to support optimal health.
Research has linked this eating pattern to:
- Lower risk of heart disease
- Reduced inflammation
- Improved brain health
- Better blood sugar control
- Healthy body weight
- Longer lifespan
The Mediterranean diet earned the top spot in U.S. News and World Report’s ranking of best diets for its health benefits and sustainability. It’s an approach to eating that emphasizes real, minimally processed foods for optimal wellbeing.
Challenges of a traditional Mediterranean diet with gluten sensitivity
For those with celiac disease or non-celiac gluten sensitivity, several components of a traditional Mediterranean diet can be problematic due to the presence of gluten:
- Breads
- Pastas
- Couscous
- Certain condiments
In the Mediterranean region, breads and pastas made from wheat flour are dietary staples. Couscous, a pasta-like grain made from semolina wheat, is also very common. These gluten-containing grains are challenging to include for those with an intolerance.
Certain condiments like soy sauce can also contain gluten. People with celiac disease or gluten sensitivity need to read labels carefully to evaluate ingredients and watch out for hidden sources of gluten.
Without modifications, following a traditional Mediterranean diet with gluten sensitivity could be harmful rather than healthy. Fortunately, substitutions can be made to recreate the spirit and health benefits of this eating pattern in a gluten-free way.
Benefits of combining gluten-free with the Mediterranean diet
There are several advantages to merging a gluten-free diet with Mediterranean-style eating:
- Emphasis on fruits, vegetables, and lean proteins: The Mediterranean diet’s base of produce, plant foods, fish, poultry, and eggs aligns perfectly with a gluten-free diet.
- Heart-healthy fats: Olive oil and nuts/seeds emphasized in a Mediterranean eating pattern provide anti-inflammatory fats that benefit heart health.
- Focus on whole foods: Both diets emphasize real, minimally processed foods with avoidance of refined flours, sugars, and unhealthy fats.
- Nutritious alternatives to gluten-containing grains: Gluten-free whole grains like millet, brown rice, buckwheat, quinoa, etc. can be incorporated.
By combining the principles of a Mediterranean diet with careful selection of naturally gluten-free foods, those with gluten sensitivity can still enjoy delicious, healthy eating. The diet quality remains high despite the necessary avoidance of gluten.
Gluten-free substitutes for common Mediterranean diet ingredients
Many components of a Mediterranean diet can be adapted to be gluten-free:
Breads
Instead of traditional breads made with wheat flour try:
- Gluten-free bread
- Bread made from gluten-free flours like almond, coconut, chickpea, etc.
- Corn tortillas
- Brown rice cakes
Look for varieties made without questionable additives. Homemade gluten-free bread or muffins are also an option.
Pasta
Substitute regular pasta for one of the following nutritious, gluten-free varieties:
- Zucchini noodles
- Spaghetti squash
- Cellophane noodles made from mung beans
- Quinoa noodles
- Corn pasta
- Chickpea pasta
- Buckwheat pasta
Spiralized vegetables, like zucchini or sweet potato, make great pasta replacements. There are also many types of gluten-free pasta made from legumes, quinoa, corn, and buckwheat.
Couscous
Traditional couscous contains gluten. Try one of these healthy alternatives:
- Cauliflower rice
- Quinoa
- Millet
- Finely chopped vegetables
Riced cauliflower makes an easy, grain-free substitute for couscous that works perfectly in Mediterranean dishes. Quinoa and millet add whole grain nutrition.
Soy sauce
When recipes call for soy sauce, choose a gluten-free tamari instead. Check that it is made without wheat.
Flour
Instead of all-purpose flour, use a gluten-free blend or single ingredients like:
- Almond flour
- Coconut flour
- Chickpea flour
- Brown rice flour
- Buckwheat flour
There are many gluten-free flour options, like almond, coconut, chickpea, and rice flour. Use them singly or in blends for baking and cooking.
A sample day on a gluten-free Mediterranean diet
Here is an example of what a day in the life could look like on a gluten-free, Mediterranean-style diet:
Breakfast
- Vegetable frittata with chickpea flour crust
- Pear slices
- Greek yogurt with slivered almonds and cinnamon
Lunch
- Lentil soup
- Salad of arugula, chickpeas, tomatoes, cucumber, olives, feta, and lemon vinaigrette
- Quinoa flatbread
- Grapes
Dinner
- Baked salmon with dill
- Roasted Brussels sprouts and sweet potatoes
- Brown rice
- Mixed greens salad with shaved Parmesan
Snacks
- Smoothie with almond milk, banana, and peanut butter
- Brown rice cakes with smashed avocado
- trail mix with nuts, seeds, and dried fruit
- Apple slices with nut butter
As you can see, it’s possible to enjoy delicious Mediterranean meals and snacks throughout the day without gluten. Fruits, veggies, lean proteins, and alternative gluten-free grains are emphasized.
Tips for Long-Term Success on a Gluten-Free Mediterranean Diet
Here are some tips to help transition to and stick with this way of eating over time:
- Read labels carefully. Watch out for hidden sources of gluten in condiments, sauces, broths, and other packaged foods.
- Cook at home as much as possible. This makes it easier to control ingredients and avoid cross-contamination.
- Choose naturally gluten-free whole foods. Base meals around produce, lean proteins, dairy, legumes, gluten-free whole grains and healthy fats.
- Experiment with new ingredients. Play around with alternative gluten-free grains and flours to find your favorites.
- Meal prep. Take time on the weekends to batch cook gluten-free grains and preportion snacks to grab-and-go during busy weeks.
- Bring your own food. When eating out, pack gluten-free options to stay on track.
- Add variety. Follow basic Mediterranean diet principles but switch up specific foods and recipes often to prevent boredom.
- Nourish your gut. Consume plenty of prebiotic fiber from veggies, nuts and gluten-free whole grains. Consider a probiotic supplement.
With some adaptations and careful label reading, those avoiding gluten can embrace the powerful health benefits of Mediterranean eating. This diet supports longevity, heart health, weight maintenance, and disease prevention without gluten.
Sample Weekly Meal Plan
This one-week meal plan provides an example of how to eat gluten-free while following basic Mediterranean diet principles:
Monday
Breakfast: Frittata with spinach, tomatoes and feta + berries
Lunch: Lentil soup with carrots + Greek salad
Dinner: Grilled salmon + quinoa + roasted broccoli
Tuesday
Breakfast: Rice flour pancakes + turkey sausage + melon
Lunch: Chopped salad with chickpeas + balsamic vinaigrette
Dinner: Chicken baked in tomato sauce + mashed cauliflower + green beans
Wednesday
Breakfast: Nut granola + coconut yogurt + strawberries
Lunch: Grilled vegetable and hummus wrap
Dinner: Grilled shrimp skewers + millet + roasted eggplant
Thursday
Breakfast: Veggie omelet + fresh figs
Lunch: Tomato soup + garden salad + chickpea flatbread
Dinner: Turkey meatballs + zucchini noodles + roasted beets
Friday
Breakfast: Buckwheat porridge with slivered almonds + apple
Lunch: Tuna salad stuffed in romaine lettuce leaves + berries
Dinner: Baked cod + brown rice + sautéed spinach
Saturday
Breakfast: Rice flour crepes + tahini + sliced mango
Lunch: White bean and vegetable soup + kale salad
Dinner: Chicken kebabs + roasted squash + brown rice
Sunday
Breakfast: Veggie scramble with tomatoes + avocado
Lunch: Leftover baked cod + quinoa salad
Dinner: Lentil Bolognese over zucchini noodles + mixed greens salad
Potential Challenges
Transitioning to a gluten-free Mediterranean diet has a few potential challenges to be aware of:
- Preparing more meals at home since gluten-free options are limited at restaurants
- Adjusting to new flavors and textures of alternative gluten-free grains
- Restricted snacking options due to many snack foods containing gluten
- Missing the taste of conventional bread and pasta at first
- Learning how to bake effectively with gluten-free flours
- Higher cost of some specialty gluten-free products
However, with proper meal planning and an openness to try new ingredients, these hurdles are surmountable. The dietary improvements are well worth the efforts.
Should Everyone Follow a Gluten-Free Mediterranean Diet?
A gluten-free Mediterranean diet is most appropriate for those with celiac disease, non-celiac gluten sensitivity or a diagnosed wheat allergy requiring elimination of gluten. People who experience gastrointestinal upset or other symptoms when eating gluten-containing foods may feel better avoiding gluten.
However, there is little evidence that a gluten-free diet provides specific health benefits for the general population. For people who tolerate gluten normally, switching to gluten-free substitutes usually offers no added nutritional or health advantages.
Still, removing inflammatory foods like refined grains and added sugars, while emphasizing produce, lean proteins and healthier fats aligns with the principles of the Mediterranean diet. So people without gluten sensitivity can still adopt some of the spirit of this combined diet for better health. But strictly avoiding all gluten is likely unnecessary.
As with any major dietary change, check with your healthcare provider first before completely eliminating gluten if you don’t have a medical requirement to do so.
The Bottom Line
The Mediterranean diet and a gluten-free diet can be combined successfully with some simple substitutions of grains and flours. This merged approach provides a nutritious way of eating for optimal wellbeing for those with gluten sensitivity.
Emphasizing fruits, vegetables, lean proteins, full-fat dairy, eggs, nuts, seeds and naturally gluten-free whole grains creates a flavorful, health-supportive diet without gluten. With proper planning and label reading, the powerful benefits of Mediterranean eating can still be enjoyed by those avoiding gluten.
While not necessarily beneficial for the general population, the diet modifications needed to make a Mediterranean diet gluten-free pose no harm for those without gluten sensitivity. This diet supports longevity and reduces disease risk while providing adequate nutrition within a gluten-free framework.
