Following a gluten-free and low carb diet can be challenging, but there are plenty of delicious foods to choose from. Knowing what foods to eat and avoid is key to success on this type of diet plan.
What is gluten?
Gluten is a protein found in grains like wheat, barley and rye. For people with celiac disease or non-celiac gluten sensitivity, consuming gluten triggers an immune response that damages the small intestine. Going gluten-free means avoiding all foods and beverages containing gluten.
What are low carb foods?
Low carb foods are those that contain minimal amounts of carbohydrates. On a strict low carb diet, carb intake may be limited to 20-50 grams per day. Some popular low carb food options include:
- Meat
- Fish
- Eggs
- Vegetables
- Fruits
- Nuts
- Seeds
- Healthy fats like olive oil and avocado
Limiting carbs requires cutting out or reducing foods like grains, starchy vegetables, beans, milk, added sugars and fruit.
Benefits of a gluten-free, low carb diet
There are several potential benefits to following a gluten-free, low carb diet:
- May improve digestive health if you have celiac disease or gluten sensitivity
- Stabilizes blood sugar levels
- Leads to weight loss
- Reduces inflammation
- Increases energy
This diet requires careful planning to ensure you get adequate nutrition while restricting two major food groups. Working with a dietitian knowledgeable about both gluten-free and low carb diets can help create a balanced meal plan.
Gluten-Free and Low Carb Grains
On a gluten-free and low carb diet, it’s important to choose naturally low carb grains that don’t contain gluten. Some options include:
Quinoa
Quinoa is a pseudo-cereal that contains 5 grams of carbohydrates and 2 grams of fiber per 1/3 cup cooked serving. It’s a complete protein containing all essential amino acids. Quinoa is naturally gluten-free.
Buckwheat
Despite the name, buckwheat is gluten-free and seed-based rather than a grain. A 1/2 cup serving of cooked buckwheat groats provides 20 grams of carbs, including 4 grams of fiber. Buckwheat can be enjoyed in pilafs, porridge or soba noodles.
Millet
Millet is an ancient cereal grain that provides 19 grams of carbs and 3 grams of fiber per 1/2 cup cooked serving. It has a nutty flavor and can used to make gluten-free bread or added to soups and stews.
Sorghum
Sorghum is naturally gluten-free and contains 22 grams of carbs and 4 grams of fiber per 1 cup cooked. Its neutral flavor works well in dishes like pilafs, salad and baked goods.
Amaranth
Amaranth is a tiny gluten-free grain that is high in fiber and protein. One cup cooked contains 46 grams of carbs and 7 grams of fiber. Use it like oats in porridge or mix it into gluten-free bread dough.
Teff
Injera, a spongy Ethiopian flatbread, is traditionally made from teff flour. A 1/4 cup serving of cooked teff contains 25 grams of carbs and 4 grams of fiber. Enjoy teff cooked into porridge or use teff flour in baked goods.
Gluten-Free and Low Carb Vegetables
Non-starchy vegetables are naturally low in carbs and gluten-free. Enjoy these veggies roasted, steamed, sautéed or raw:
Leafy Greens
- Spinach
- Kale
- Collards
- Lettuce
- Arugula
- Swiss chard
Cruciferous Veggies
- Broccoli
- Cauliflower
- Brussels sprouts
- Cabbage
Other Low Carb Veggies
- Asparagus
- Cucumbers
- Zucchini
- Eggplant
- Celery
- Tomatoes
- Peppers
- Mushrooms
- Onions
- Garlic
Gluten-Free and Low Carb Fruits
Fruit contains natural sugar so it must be portion controlled on a low carb diet. Stick to small servings of low glycemic index fruits like:
- Berries
- Cherries
- Grapefruit
- Kiwi
- Peaches
- Plums
Avoid high carb fruits like:
- Bananas
- Grapes
- Apples
- Mangos
- Pineapple
Gluten-Free and Low Carb Dairy Foods
Full-fat plain dairy foods can fit into a gluten-free, low carb eating pattern. Opt for unsweetened varieties within suggested serving sizes.
- Greek yogurt: 6 ounces – 9 grams carbs
- Cottage cheese: 1/2 cup – 3-6 grams carbs
- Hard cheeses: 1-2 ounces – 0-1 grams carbs
- Butter/ghee: 1 Tbsp – 0 grams carbs
Avoid sweetened yogurts, flavored cottage cheeses and chocolate milk, which contain added sugar. Most regular milk and cream is higher in carbs and should be monitored.
Gluten-Free and Low Carb Proteins
Protein foods are naturally gluten-free and carb-free, making them staples for this diet:
- Beef
- Chicken
- Pork
- Turkey
- Lamb
- Fish and seafood
- Eggs
For vegetarian protein sources, choose:
- Tofu
- Tempeh
- Gluten-free seitan
When buying processed meat and fish, read labels to verify gluten-free status. Avoid breaded and fried items.
Gluten-Free and Low Carb Fats & Oils
Healthy fats are important on a low carb diet. Use generous amounts of:
- Olive oil
- Avocado oil
- Coconut oil
- Nut oils
- Butter/ghee
Measure carefully, as all fats are high in calories. Avoid inflammatory corn, soybean, sunflower and canola oils.
Gluten-Free and Low Carb Nuts & Seeds
Nuts and seeds make great high-fat, plant-based snacks and additions to meals. Portion to about 1 ounce per serving to limit carbs.
- Almonds
- Walnuts
- Pecans
- Macadamia nuts
- Pistachios
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Ground flax seeds
Look for raw nuts without additives. Roasted nuts may contain questionable oils.
Gluten-Free and Low Carb Condiments
Be sure to check labels, as soy sauce, teriyaki and other condiments often contain gluten. Safe condiments include:
- Yellow mustard
- Hot sauce
- Apple cider vinegar
- Tamari or coconut aminos
- Herbs and spices
- Low-carb ketchup
- Olive oil mayonnaise
Homemade dressings made with oil, vinegar and seasonings are great gluten-free, low carb options.
Gluten-Free and Low Carb Snacks
Having healthy snacks on hand prevents carb and sugar cravings. Ideas include:
- Cucumber slices with guacamole
- Turkey roll-ups
- Hard boiled eggs
- Berries
- Olives
- Nut butters
- Cheese crisps
Pair snacks with a healthy fat like olive oil, avocado or nut butter to prevent energy crashes.
Gluten-Free and Low Carb Desserts
A few bites of a naturally sweetened, low carb dessert can satisfy a sweet tooth. Just watch portions. Good options include:
- Fresh berries with whipped cream
- Dark chocolate (85% cacao or higher)
- Chia pudding made with coconut milk
- Pecan pie or bars made with sugar substitute
- Avocado chocolate mousse
Avoid gluten-free baked goods, as these tend to be high in carbs.
Sample Menu for a Gluten-Free, Low Carb Day
Here is a sample one day menu following a gluten-free, low carb diet:
Breakfast
Fried eggs with sauteed spinach and mushrooms. Side of berries.
Lunch
Tuna salad lettuce wraps with tomato. Celery sticks on the side.
Dinner
Baked salmon with pesto and roasted asparagus. Side salad with olive oil dressing.
Snacks
Handful of macadamia nuts. Sliced cucumbers and guacamole.
Dessert
1 square of 90% dark chocolate.
Tips for Following a Gluten-Free, Low Carb Diet
Here are some helpful tips for success on a gluten-free, low carb diet:
- Read all food labels carefully
- Stock up on fresh produce, meats, fish, eggs, healthy fats and gluten-free pantry staples
- When dining out, ask about gluten-free and low carb options
- Consider working with a dietitian to create a balanced meal plan
- Join online support groups for recipe ideas and accountability
- Make meals and snacks ahead of time for busy days
- Stay hydrated by drinking water, unsweetened tea and coffee
Potential Challenges
Some people struggle with the following challenges when first starting a gluten-free, low carb diet:
- Missing the taste and convenience of forbidden foods like bread, pasta and baked goods
- Finding it time consuming to meal prep and cook at home
- Feeling deprived of favorite high carb foods and snacks
- Experiencing reduced energy, headaches and cravings as the body adapts (often called the “low carb flu”)
- Having to avoid many processed and packaged foods due to sources of hidden gluten or carbs
- Finding it expensive to purchase special gluten-free or low carb ingredients
With proper planning and commitment, most people find this way of eating manageable within a few weeks. Support groups and online resources can provide community and great advice for powering through challenges.
Conclusion
Eating gluten-free and low carb does require eliminating many common foods like bread, pizza, cereals, desserts, juices and sweets. But there are still endless flavorful, satisfying options to build meals around including meat, fish, eggs, healthy fats, most non-starchy vegetables and certain fruits.
Being diligent about label reading, meal prep and choosing naturally low carb whole foods instead of processed alternatives helps make this diet sustainable long term. The gluten-free and low carb lifestyle encourages home cooking using anti-inflammatory ingredients that provide important vitamins, minerals, fiber and antioxidants.
With the right balance of proteins, healthy fats and vegetables along with careful carb monitoring, most people experience improvements in digestive health, weight management, and overall wellbeing eating gluten-free and low carb. This diet may significantly benefit those with celiac disease, gluten sensitivity or insulin resistance. However, it is important to work with a knowledgeable medical provider to ensure nutritional adequacy when following restrictive diets.
