Eating gluten-free is the primary treatment for those with celiac disease. A gluten-free diet helps keep the small intestine healthy so you can absorb vitamins and minerals important for bone health. Children with celiac disease need key nutrients available to support growth and attain peak bone mass. Adults need key nutrients to maintain bone mineral density and reduce their risk for bone fractures.
Calcium, Vitamin D, protein, and magnesium are important for healthy bones.
Calcium
Calcium is an important mineral that provides structure to bones and teeth in the body.
Food sources of calcium include:
- Dairy products – Milk, yogurt, and cheese
- Canned sardines and salmon with bones
- Vegetables – Kale, broccoli, and Bok choy
- Calcium-fortified orange juice
- Calcium-fortified milk alternatives
- Tofu made with calcium
- Tahini
Vitamin D
Vitamin D is needed for bone growth and bone remodeling. It plays a role in promoting calcium absorption from the gastrointestinal tract into the bloodstream.
Fortified milk and infant formula provides much of the Vitamin D consumed from food sources in the United States and Canada.
- Fortified cow’s milk
- Fortified milk alternatives
- Fatty fish – trout, salmon
- Mushrooms exposed to ultraviolet light
- Outdoor skin exposure to sunlight
Protein
Protein plays a role in building and repairing bones, muscles, and skin. Most Americans meet or exceed the recommendations for protein. An exception is adults aged 60 and older, mainly women, who are less likely to meet the Dietary Guidelines for Americans’ protein recommendations.
Food sources of protein include:
Meat and poultry
Eggs
Fish and Seafood
Beans, lentils, and peas
Soy products
Nuts, seeds, and nut butters
Magnesium
Magnesium also plays a role in bone formation. Food sources of magnesium include:
Legumes – Dried beans, lentils, and peas
Seeds – Pumpkin and chia
Gluten-free whole grains – Brown rice, buckwheat, millet, popcorn, gluten-free oats, and quinoa
Exercise
The Physical Activity Guidelines for Americans recommends 150 to 300 minutes of moderate-intensity aerobic activity per week for adults. Muscle-strengthening exercises (that also promote bone health) are recommended twice a week.
For children, 60 minutes of aerobic activity is recommended daily. This includes muscle-strengthening and bone-strengthening activities 3 times per week.
Bone-strengthening activities, that promote bone growth and strength, are also known as weight-bearing or weight-loading activities. Examples are jumping jacks, running, brisk walking, dancing, climbing stairs, jumping rope, playing pickleball and racquet sports, and downhill and cross country skiing. Squats, lunges, and resistance training using dumbbells, kettlebells, and weights are also examples of weight-bearing activities.
Go Easy on These Beverages
Consume alcohol, caffeine, and carbonated beverages in moderation.
Alcohol. The Dietary Guidelines for Americans recommends limiting alcohol to no more than 2 drinks per day for men, and no more than 1 drink per day for women. One alcoholic drink is defined as 12 ounces of regular beer, 5 ounces of wine, or 1.5 ounces of 80 proof distilled spirits. Avoid binge drinking, defined as 5 or more drinks for an adult male or 4 or more drinks for an adult female in a 2-hour time period.
Caffeine. Caffeine is commonly found in coffee, tea, soda, and energy drinks. The Food and Drug Administration (FDA) has stated that for healthy adults, 400 milligrams of caffeine daily is generally not associated with dangerous, negative effects. Pregnant and lactating women can generally consume up to 300 mg of caffeine daily.
Carbonated Beverages. Limit carbonated beverages that may take the place of other, more nutrient-dense beverages.
Mediterranean Diet
The U.S. News and World Report has ranked the Mediterranean diet the best overall diet for the past 7 years in a row. It was ranked number one in Best Diets for Bone and Joint Health, Best Diets for Diabetes, Best Heart-Healthy Diets, Easiest Diets to Follow, Best Family-Friendly Diets, and Best Diets for Healthy Eating.
It is derived from countries bordering the Mediterranean Sea (Greece, Italy, Spain, Southern France, Northern Africa, Eastern Europe, and the Middle East). Below are some guidelines for those who want to get started on a Mediterranean diet:
Use extra-virgin olive oil
Eat fish 2 to 3 times a week
Include 3 or more servings of vegetables daily
Include 3 servings of fruit daily
Incorporate 3 servings of beans, lentils, and peas (legumes) weekly
Eat 3 servings of nuts weekly
Choose 3 to 6 servings of whole grains or starchy vegetables daily. Choose gluten-free whole grains for those with celiac disease or gluten sensitivity.
Limit red meat, egg yolks, full-fat dairy, gluten-free commercial baked goods, and gluten-free fried foods.
Keep your bones strong with a nutrient-dense diet that contains adequate calcium, Vitamin D, protein, and magnesium. Stay active and include aerobic and muscle-strengthening exercises.
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