{"id":30124,"date":"2021-11-08T19:38:17","date_gmt":"2021-11-08T19:38:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30124"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"gluten-free-mediterranean","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/","title":{"rendered":"The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#What_Are_The_Principles_Of_The_Mediterranean_Diet\" >What Are The Principles Of The Mediterranean Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Fruits_And_Vegetables\" >Fruits And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Grains\" >Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Starches\" >Starches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Dairy_Products\" >Dairy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Oils\" >Oils<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Beverages\" >Beverages<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Health_Benefits_Of_The_Mediterranean_Diet\" >Health Benefits Of The Mediterranean Diet<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Cancer\" >Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Heart_Disease\" >Heart Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Stroke\" >Stroke<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Diabetes\" >Diabetes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Cognitive_Decline\" >Cognitive Decline<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Alzheimers_Disease\" >Alzheimer&#8217;s Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Gastrointestinal_Disorders\" >Gastrointestinal Disorders<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Why_Go_Gluten-Free\" >Why Go Gluten-Free?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#How_To_Combine_Gluten_Free_And_Mediterranean_Diet\" >How To Combine Gluten Free And Mediterranean Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Sample_Gluten-Free_Mediterranean_Diet_Meal_Plan\" >Sample Gluten-Free Mediterranean Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Day_Four\" >Day Four\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Day_Five\" >Day Five<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Tips_For_Making_The_Gluten-Free_Mediterranean_Diet_Work_For_You\" >Tips For Making The Gluten-Free Mediterranean Diet Work For You<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The Gluten-Free Mediterranean Diet is a way of eating that focuses on fresh, whole foods. The diet also includes wine in moderation and olive oil as the primary fat source. The focus of this diet is to provide your body with the nutrients it needs for optimal health without any gluten products. The Mediterranean diet has been shown to be beneficial in maintaining a healthy weight, as well as improving lipid profiles. It can even help prevent heart disease! A gluten-free diet can help those with celiac or non-celiac gluten sensitivity live a healthy life free of symptoms.\u00a0<\/span><span style=\"font-weight: 400;\">This article will cover how the gluten-free Mediterranean diet works, what benefits are included, and tips for starting this new lifestyle today.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Principles_Of_The_Mediterranean_Diet\"><\/span><b>What Are The Principles Of The Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/28-day-mediterranean-diet-plan\/\">Mediterranean diet<\/a> is an eating plan inspired by the traditional eating habits of people living in countries surrounding the Mediterranean Sea.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The typical Mediterranean diet includes a high intake of vegetables, fruits, legumes, and whole grains; moderate amounts of fish and poultry; occasional dairy products; limited red meat, processed meats, and sweets; and regular but moderate amounts of wine (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Many variations exist within the basic principles outlined above.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet pyramid offers guidelines for daily meal choices and includes the following food items:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fruits_And_Vegetables\"><\/span><b>Fruits And Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All fresh, frozen, canned, and dried fruits and <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan\/\">fruit juices<\/a>, as well as all fresh or frozen vegetables count. Leafy green vegetables are emphasized over other types of vegetables. A variety of colors \u2013 especially reds and greens \u2013 can contribute to a healthy diet with lots of antioxidants (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900713003973?via%3Dihub\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Also, try to incorporate legumes regularly (beans, peas, lentils).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32216 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4398-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4398.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4398-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4398.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4398.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Grains\"><\/span><b>Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose whole grains whenever possible. At least half of your total grain intake should come from whole grains.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Starches\"><\/span><b>Starches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All types of bread that are made with 100% whole wheat flour are good options. Pasta is fine too, but it\u2019s better if it is whole-wheat pasta.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A variety of fish and poultry are encouraged, including omega-3 fatty acid-rich species such as salmon, herring, mackerel, anchovies, or sardines. Dairy products are not included in the main recommendations but are permitted in some variations of the diet. Lean meat is acceptable, but red meat should be eaten sparingly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eggs can also be part of your daily intake. Nuts may be incorporated into meals for a healthy fat boost, but they are high in calories, so don&#8217;t overdo it (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Legumes (beans, peas, lentils) can provide an additional boost of protein to your diet too.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32217 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4400-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4400.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4400-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4400.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4400-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4400.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dairy_Products\"><\/span><b>Dairy Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are mainly low-fat or nonfat yogurt, low-fat cheese, or feta.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-pyramid\/\">The Mediterranean Diet Pyramid: Use This To Start A Heart-Healthy Way Of Eating<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Oils\"><\/span><b>Oils<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The main fats should come from fish, nuts, and olive oil, a good source of monounsaturated fatty acids. Canola oil may be used instead but it isn\u2019t traditionally <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-macros\/\">Mediterranean<\/a> and while heart healthy, it doesn\u2019t have exactly the same nutritional profile as olive oil. Olive oil can be combined with fresh herbs and spices for better absorption and reduced risk of oxidation (rancidity) (<\/span><a href=\"https:\/\/www.mdpi.com\/2076-3921\/6\/3\/70\/htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beverages\"><\/span><b>Beverages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water, tea (herbal or regular), coffee (caffeinated or decaf), and red wine (in moderation) are fine options. Remember that alcohol should only be consumed by adults of the legal drinking age and only in moderation (one drink per day for women and one to two for men).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Mediterranean diet also encourages regular physical activity and getting plenty of rest, as well as enjoying your meals with family and friends. These components are all essential to an overall healthy lifestyle!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32214 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402-1024x576.png\" alt=\"diet\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Health_Benefits_Of_The_Mediterranean_Diet\"><\/span><b>Health Benefits Of The Mediterranean Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Research has demonstrated several benefits of the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">Mediterranean diet<\/a>, including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cancer\"><\/span><b>Cancer<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Numerous studies have shown that following a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-keto\/\">Mediterranean diet<\/a> is associated with decreased risk of developing and dying from cancer. Research shows that postmenopausal women who followed the Mediterranean diet were less likely to develop breast cancer than their counterparts, while high consumption of fruits, vegetables, and olive oil (trademarks of the Mediterranean diet) were associated with a lower risk of prostate cancer in men (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/92\/3\/620\/4597447\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2017.00038\/full\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Overall, research has linked the Mediterranean diet plan to reduced risk in both sexes for at least seven types of cancer: colorectal, pancreas, breast, prostate, stomach, liver, and aerodigestive cancers (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs13668-015-0141-7\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Heart_Disease\"><\/span><b>Heart Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has revealed that heart disease can be prevented or at least your risk reduced by following the Mediterranean diet. Some studies have found that those who closely follow a Mediterranean diet have as much as a 50% lower risk of recurrent heart disease than people who do not adhere to the Mediterranean diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2684076\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33082 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4865.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stroke\"><\/span><b>Stroke<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many studies have concluded that following a healthy lifestyle contributes to reducing stroke risk factors, including stroke recurrence later in life. Eating foods high in calcium, magnesium, and potassium, along with low levels of trans fats, can reduce blood pressure levels and help reduce the risk of developing cardiovascular disease conditions like stroke or heart attack.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies show that individuals who strongly followed the traditional <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">Mediterranean diet<\/a> had a lower risk of hemorrhagic stroke (bleeding in the brain) and ischemic stroke (clot-caused stroke) (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30826941\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Diabetes\"><\/span><b>Diabetes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A Mediterranean <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">diet<\/a> rich in fiber can help control blood sugar levels and decrease your risk of developing type 2 diabetes. Participants in a study who followed the Dietary Approaches to Stop Hypertension (DASH) plan with a high intake of nuts, whole grains, and fruits experienced decreased fasting blood sugar levels (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4377837\/\">17<\/a>). Other studies have shown that following a Mediterranean diet may reduce insulin resistance, which can help protect against type 2 diabetes (<a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/8\/2236\/htm\">15<\/a>).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32212 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4405-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4405.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4405-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4405.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4405.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cognitive_Decline\"><\/span><b>Cognitive Decline<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A review of existing research published in 2010 found that adherence to the traditional Mediterranean diet may help protect against cognitive decline as we age (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/12\/2007\/htm\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In one study, researchers found that those who most closely adhered to a Mediterranean diet had a reduced risk for mild cognitive impairment compared to those who followed the diet less closely (<\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamaneurology\/fullarticle\/796556\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alzheimers_Disease\"><\/span><b>Alzheimer&#8217;s Disease<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One study revealed that older adults who followed a <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\">Mediterranean-style diet<\/a> had a reduced risk of developing Alzheimer&#8217;s disease, including slower rates of cognitive decline (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6179018\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Research shows that participants who closely adhered to the Mediterranean diet were at a lower risk for developing the disease than their counterparts who followed it less closely.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Gastrointestinal_Disorders\"><\/span><b>Gastrointestinal Disorders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dietary intake has been linked to irritable bowel syndrome (IBS) risk. Clinical studies have shown that following a Mediterranean diet plan rich in fiber, vegetables, and fish or taking probiotics can help reduce inflammation or digestive problems like bloating, cramping, and diarrhea (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/3\/259\/htm\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-33343 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4840.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Go_Gluten-Free\"><\/span><b>Why Go Gluten-Free?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Gluten&#8217;s most common function in the human diet is to provide elasticity and chewiness to baked products, such as bread and cakes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Gluten intolerance means that your body has a reaction to gluten that results in debilitating symptoms and intestinal damage. This intolerance can cause symptoms like chronic diarrhea; constipation or gas; fatigue,; bone or joint pain; weight loss; depression; numbness in the legs, arms, and fingers; migraines and headaches; along with many others (even neurological symptoms such as brain fog).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most common form of gluten intolerance is celiac disease or CD. It&#8217;s estimated that about 1% of the world\u2019s population has a CD (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264942\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). However, many people are not diagnosed because they don&#8217;t realize they have it and go undiagnosed for decades. CD, is an autoimmune disease that occurs when the body&#8217;s immune system, triggered by the presence of gluten, attacks and destroys its own intestinal cells. People with other autoimmune diseases (like type 1 diabetes) or who have close relatives with CD are more likely to have CD.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people without CD, gluten consumption still triggers a response in the gut that can lead to celiac-like symptoms, intestinal damage, and other serious health conditions. This condition is called &#8220;non-celiac gluten sensitivity&#8221; or NCGS (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/gluten\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Going gluten-free is one of the best things people with CD or NCGS can do to improve overall health.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32210 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4408.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Combine_Gluten_Free_And_Mediterranean_Diet\"><\/span><b>How To Combine Gluten Free And Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">People who follow a gluten-free diet have high intakes of fruits, vegetables, legumes, and fish. Combining this with a plant-based Mediterranean diet, it is easy to see how you can enhance your overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The gluten-free diet requires the elimination of all wheat, rye, and barley. These are all included in traditional Mediterranean (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/gluten-free-diet\/art-20048530\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">) diets, so it is important to find substitutes for them to create a gluten-free Mediterranean diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also included in the gluten-free Mediterranean meal plan will be dairy products such as yogurt and cheese; eggs; meat, such as poultry, beef, or lamb; fish and shellfish; nuts like almonds and hazelnuts; beans like chickpeas and black beans; and extra virgin olive oil as the main source of fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32208 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4410-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4410.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4410-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4410.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4410-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4410.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are some ideas on how to transform your favorite dishes into healthier, gluten-free options:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of regular pasta, use rice or chickpea pasta<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Replace barley with brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Substitute quinoa for white or wild rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of white bread, use gluten-free alternatives like quinoa bread, buckwheat bread, brown rice bread, or sourdough spelt bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go gluten-free when you order in a restaurant (Gluten hides in many foods, including soy sauce, salad dressing, balsamic vinegar, and even French fries)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When baking at home, make sure your flour mixture is gluten-free by using gluten-free flours like brown rice flour, almond meal, or sorghum flour instead of regular wheat flour.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\">Mediterranean Diet 30-Day Meal Plan 1500 Calories: Lose Weight With Delicious Foods<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32209 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4409-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4409.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4409-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4409.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4409-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4409.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Gluten-Free_Mediterranean_Diet_Meal_Plan\"><\/span><b>Sample Gluten-Free Mediterranean Diet Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few meal options for this diet plan:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Quinoa bowl almond milk and a banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Fresh fruit and a handful of nuts like almonds or walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Tuna salad sandwich (made using white albacore tuna) on gluten-free bread; Greek yogurt with berries for dessert<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Pear slices dipped in cashew butter; cup of black coffee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled steak; roasted sweet potatoes and asparagus drizzled with extra virgin olive oil; cup of green tea<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32207 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4411.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Chia seed pudding made with almond milk and berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Apple slices topped with a tablespoon of peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Egg salad sandwich on gluten-free bread made with hard-boiled eggs, Greek yogurt, chopped celery, onions, and light mayo<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Cucumber slices topped with guacamole\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked salmon with lemon juice, salt, and pepper served with roasted asparagus and onions; cup of green tea<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Gluten-free toast topped with mashed avocado and a poached egg; cup of black coffee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Gluten-free crackers topped with goat cheese and chia seed jam<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Quinoa bowl topped with shredded carrots, cucumbers, sprouts, and toasted almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Orange slices and a handful of peanuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Gluten-free pasta with shrimp, tomatoes and fresh basil; a glass of ros\u00e9<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32206 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4412.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal (make sure the label says gluten-free) made with almond milk and topped with fresh berries; cup of black coffee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Gluten-free muffins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Pear salad made with arugula, spinach, toasted almonds, goat cheese, and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Gluten-free homemade granola\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Stuffed peppers made with ground turkey, brown rice, tomatoes, and cilantro; a glass of red wine<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Eggs any style served with gluten-free toast\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Avocado, tomato, and cucumber slices drizzled with olive oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Chicken stir-fry made with bok choy, mushrooms, carrots, and peanuts; cup of green tea\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Steamed broccoli drizzled with extra virgin olive oil and sprinkled with toasted almonds (use sunflower seeds instead of almonds if you are allergic)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Baked halibut topped with lemon juice, salt, and pepper; roasted sweet potatoes and brussels sprouts; glass of red wine<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\"><img decoding=\"async\" class=\"aligncenter wp-image-32205 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-1024x576.png\" alt=\"gluten free mediterranean\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4397.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Making_The_Gluten-Free_Mediterranean_Diet_Work_For_You\"><\/span><b>Tips For Making The Gluten-Free Mediterranean Diet Work For You<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are a few tips to help you with the Mediterranean diet:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat a variety of foods from each food group, making sure to get enough fruits, vegetables, whole grains, and low-fat dairy products to maintain a healthy diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Store-bought substitutes can be expensive, so cook at home whenever possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you have celiac disease or non-celiac gluten sensitivity, double-check ingredient lists for added fillers that contain gluten. Avoid foods with hydrolyzed vegetable protein (HVP), malt vinegar, or barley malt syrup.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you go out to eat, make sure the establishment has an allergen menu. While at a restaurant, tell your server that you have a gluten intolerance or sensitivity to avoid cross-contamination. Also, ask if the menu items contain gluten before ordering.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Even when dining out, ask about ingredients before ordering if you&#8217;re not sure.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can still enjoy your favorite foods by using gluten-free alternatives that are just as tasty and nutritious.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose naturally gluten-free foods when possible, such as fruits, vegetables, nuts, meat, and fish (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This applies to mealtimes as well as snack time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">To make sure your food is safe from hidden sources of gluten, always read labels on any pre-packaged foods. If you are unsure about ingredients listed on the food label, contact the manufacturer directly to inquire about whether their product contains gluten.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you accidentally ingest gluten, don&#8217;t be discouraged\u2014symptoms can vary from person to person depending on how much they ingested and their sensitivity level.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The Gluten-Free Mediterranean Diet can help you get relief from CD symptoms, boost your energy levels, and improve your overall health. It allows you to enjoy delicious food options while maintaining a healthy diet. If the thought of giving up bread or pasta is too difficult for you to consider, there are gluten-free versions available on the market today! Make sure your pantry is stocked with these products before beginning this diet plan so that it&#8217;s easy for you to transition into following the GFMD.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=The_Gluten_Free_Mediterranean_Diet\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/12\/2007\/htm\"><span style=\"font-weight: 400;\">Adherence to a Mediterranean Diet Protects from Cognitive Decline in the Invecchiare in Chianti Study of Aging<\/span><\/a><span style=\"font-weight: 400;\"> (2018, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30826941\/\"><span style=\"font-weight: 400;\">Adherence to the Mediterranean diet and risk of stroke and stroke subtypes<\/span><\/a><span style=\"font-weight: 400;\"> (2019, pubmed.ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/9\/3\/259\/htm\"><span style=\"font-weight: 400;\">An Examination of Diet for the Maintenance of Remission in Inflammatory Bowel Disease<\/span><\/a><span style=\"font-weight: 400;\"> (2017, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2076-3921\/6\/3\/70\/htm\"><span style=\"font-weight: 400;\">Antioxidant Activity of Spices and Their Impact on Human Health: A Review<\/span><\/a><span style=\"font-weight: 400;\"> (2017, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264942\/\"><span style=\"font-weight: 400;\">Celiac Disease<\/span><\/a><span style=\"font-weight: 400;\"> (2011, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/92\/3\/620\/4597447\"><span style=\"font-weight: 400;\">Conformity to traditional Mediterranean diet and breast cancer risk in the Greek EPIC (European Prospective Investigation into Cancer and Nutrition) cohort<\/span><\/a><span style=\"font-weight: 400;\"> (2010, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/link.springer.com\/article\/10.1007%2Fs13668-015-0141-7\"><span style=\"font-weight: 400;\">Does a Mediterranean-Type Diet Reduce Cancer Risk? &#8211; Current Nutrition Reports<\/span><\/a><span style=\"font-weight: 400;\"> (2016, link.springer.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900713003973?via%3Dihub\"><span style=\"font-weight: 400;\">Effect of fruit and vegetable antioxidants on total antioxidant capacity of blood plasma<\/span><\/a><span style=\"font-weight: 400;\"> (sciencedirect.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/gluten\/\"><span style=\"font-weight: 400;\">Gluten: A Benefit or Harm to the Body?<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., hsph.harvard.edu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/gluten-free-diet\/art-20048530\"><span style=\"font-weight: 400;\">Gluten-free diet<\/span><\/a><span style=\"font-weight: 400;\"> (2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/2\/7\/652\/htm\"><span style=\"font-weight: 400;\">Health Benefits of Nut Consumption<\/span><\/a><span style=\"font-weight: 400;\">(2010, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/healthy-diet\"><span style=\"font-weight: 400;\">Healthy diet<\/span><\/a><span style=\"font-weight: 400;\"> (2020, who.int)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/jamanetwork.com\/journals\/jamaneurology\/fullarticle\/796556\"><span style=\"font-weight: 400;\">Mediterranean Diet and Mild Cognitive Impairment | Dementia and Cognitive Impairment<\/span><\/a><span style=\"font-weight: 400;\"> (2009, jamanetwork.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2684076\/\"><span style=\"font-weight: 400;\">Mediterranean diet and prevention of coronary heart disease in the elderly<\/span><\/a><span style=\"font-weight: 400;\"> (2007, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/8\/2236\/htm\"><span style=\"font-weight: 400;\">Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review<\/span><\/a><span style=\"font-weight: 400;\"> (2020, mdpi.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6179018\/\"><span style=\"font-weight: 400;\">Nutritional prevention of cognitive decline and dementia<\/span><\/a><span style=\"font-weight: 400;\"> (2018, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4377837\/\"><span style=\"font-weight: 400;\">The Dietary Approaches to Stop Hypertension (DASH) Eating Pattern in Special Populations<\/span><\/a><span style=\"font-weight: 400;\"> (2012, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2017.00038\/full\"><span style=\"font-weight: 400;\">The Mediterranean Diet Reduces the Risk and Mortality of the Prostate Cancer: A Narrative Review<\/span><\/a><span style=\"font-weight: 400;\"> (2017, frontiersin.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\">What is the Mediterranean Diet?<\/a> (2020, heart.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>The Gluten-Free Mediterranean Diet is a way of eating that focuses on fresh, whole foods. The diet also includes wine in moderation and olive oil as the primary fat source. The focus of this diet is to provide your body with the nutrients it needs for optimal health without any gluten products. The Mediterranean diet [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":32215,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[72,172,70],"tags":[],"coauthors":[125,87],"class_list":["post-30124","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gluten-free-diet","category-meal-plans","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Do you know that the gluten-free Mediterranean diet is proven to eliminate all symptoms of intolerances? Here is what you need to know.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started\" \/>\n<meta property=\"og:description\" content=\"Do you know that the gluten-free Mediterranean diet is proven to eliminate all symptoms of intolerances? Here is what you need to know.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4401.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/\"},\"wordCount\":2685,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4401.png\",\"articleSection\":[\"Gluten Free\",\"Meal Plans\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The Gluten-Free Mediterranean Diet is a way of eating that focuses on fresh, whole foods. The diet also includes wine in moderation and olive oil as the primary fat source. The focus of this diet is to provide your body with the nutrients it needs for optimal health without any gluten products. The Mediterranean diet has been shown to be beneficial in maintaining a healthy weight, as well as improving lipid profiles. It can even help prevent heart disease! A gluten-free diet can help those with celiac or non-celiac gluten sensitivity live a healthy life free of symptoms.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">This article will cover how the gluten-free Mediterranean diet works, what benefits are included, and tips for starting this new lifestyle today.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Principles Of The Mediterranean Diet?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The <a href=\\\"https:\/\/betterme.world\/articles\/28-day-mediterranean-diet-plan\/\\\">Mediterranean diet<\/a> is an eating plan inspired by the traditional eating habits of people living in countries surrounding the Mediterranean Sea.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The typical Mediterranean diet includes a high intake of vegetables, fruits, legumes, and whole grains; moderate amounts of fish and poultry; occasional dairy products; limited red meat, processed meats, and sweets; and regular but moderate amounts of wine (<\/span><a href=\\\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Many variations exist within the basic principles outlined above.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The Mediterranean diet pyramid offers guidelines for daily meal choices and includes the following food items:<\/span>\\r\\n<h3><b>Fruits And Vegetables<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">All fresh, frozen, canned, and dried fru ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/\",\"name\":\"The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4401.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do you know that the gluten-free Mediterranean diet is proven to eliminate all symptoms of intolerances? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started - BetterMe","description":"Do you know that the gluten-free Mediterranean diet is proven to eliminate all symptoms of intolerances? 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The diet also includes wine in moderation and olive oil as the primary fat source. The focus of this diet is to provide your body with the nutrients it needs for optimal health without any gluten products. The Mediterranean diet has been shown to be beneficial in maintaining a healthy weight, as well as improving lipid profiles. It can even help prevent heart disease! A gluten-free diet can help those with celiac or non-celiac gluten sensitivity live a healthy life free of symptoms.\u00a0<\/span><span style=\"font-weight: 400;\">This article will cover how the gluten-free Mediterranean diet works, what benefits are included, and tips for starting this new lifestyle today.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are The Principles Of The Mediterranean Diet?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The <a href=\"https:\/\/betterme.world\/articles\/28-day-mediterranean-diet-plan\/\">Mediterranean diet<\/a> is an eating plan inspired by the traditional eating habits of people living in countries surrounding the Mediterranean Sea.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The typical Mediterranean diet includes a high intake of vegetables, fruits, legumes, and whole grains; moderate amounts of fish and poultry; occasional dairy products; limited red meat, processed meats, and sweets; and regular but moderate amounts of wine (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). Many variations exist within the basic principles outlined above.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The Mediterranean diet pyramid offers guidelines for daily meal choices and includes the following food items:<\/span>\r\n<h3><b>Fruits And Vegetables<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">All fresh, frozen, canned, and dried fru ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/","url":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/","name":"The Gluten-Free Mediterranean Diet: How It Works, Benefits, And Tips For Getting Started - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/gluten-free-mediterranean\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4401.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Do you know that the gluten-free Mediterranean diet is proven to eliminate all symptoms of intolerances? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/dev.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30124","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=30124"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/30124\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/32215"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=30124"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=30124"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=30124"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=30124"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}