5 Essential Tips for Increasing Iron Absorption in a Gluten-Free Lifestyle


Following a gluten-free diet comes with many benefits, but it can also present some nutritional challenges. One common concern is getting enough iron on a gluten-free lifestyle. Iron is a crucial mineral that our bodies depend on for energy production, cognitive function, and immune system support. When iron levels run low, it can lead to unwanted symptoms like fatigue, dizziness, and shortness of breath.

The good news is that with careful planning and a diversified approach, individuals adhering to gluten-free diets can meet their iron needs. This article will explore xx essential tips to increase iron absorption from gluten-free food sources. Let’s get started!

Choosing Iron-Rich Gluten-Free Foods

The first step towards meeting iron requirements is to intentionally choose gluten-free foods with a high iron content. Ensuring your diet includes ample iron-rich foods is the foundation for maintaining healthy levels of this mineral. There are many nourishing gluten-free options that supply iron, including both plant and animal sources.

Lean Meat and Poultry

Some of the most readily absorbed iron sources come from meat and poultry. For example:

  • A 3-ounce serving of lean beef provides approximately 2.1 milligrams of heme iron.
  • Chicken and turkey supply around 1 milligram of heme iron per 3-ounce portion. Go for dark meat cuts which are richer.
  • Organ meats like liver are packed with iron, with braised beef liver containing 5.8 milligrams per 3-ounce serving.
  • Wild game meats like bison, venison, and ostrich are naturally gluten-free and provide over 2 milligrams of iron per lean cut.

Choosing unprocessed cuts of meat a few times a week is an easy way to promote iron intake.

Beans, Lentils and Soy

Gluten free dieting often involves the exclusion of fortified wheat-based products that serve as common iron sources. To compensate for this, individuals should focus on alternative iron-rich foods such as lean meats, beans, lentils, and leafy green vegetables. Legumes also offer a boost of non-heme iron:

  • Lentils contain 6.6 milligrams of iron per cooked cup – pair them with vitamin C sources.
  • Various types of beans like kidney, lima, and navy all supply between 2–4 milligrams of iron per half-cup cooked serving.
  • Tofu made from soybeans includes 2 to 4 milligrams of iron per half-cup serving. Opt for firm or extra firm varieties.

Incorporating lentils, beans, edamame, and tofu into your gluten-free diet a few times a week covers all your protein and iron needs.

Iron-Fortified Foods

Another strategy is to enjoy iron-enriched gluten-free grains and cereals, such as:

  • Many gluten-free oats and cold cereals have iron added, with around 18 milligrams per serving. Check the label for % DV.
  • Certain gluten-free bread products and pasta have added iron, although amounts vary between brands. Again, check nutrition labels.
  • Some dairy alternatives like almond or coconut yogurt also boast extra iron per container. Non-dairy milks vary in iron content.

Scanning labels for iron-fortified items with at least 15% DV makes it simple to promote daily adequacy.

This covers some of the top iron-rich foods to emphasise while adhering to a gluten-free lifestyle. Construct balanced plates and snacks combining various whole food sources for optimal intake and absorption.

Enhancing Non-Heme Iron Absorption

Understanding the distinction between heme and non-heme iron sources is key to improving absorption. Heme iron, found only in animal products, is more easily absorbed than plant-derived non-heme iron. Luckily, there are proven strategies to enhance non-heme iron absorption:

  • Pairing foods rich in vitamin C, like bell peppers or oranges, with non-heme iron sources can increase absorption by up to six times.
  • Cooking acidic foods like tomatoes in cast-iron cookware significantly boosts iron content, adding 6-8 milligrams per serving.
  • Avoid consuming excessive dairy during iron-rich meals, as the high calcium content can inhibit non-heme iron absorption.

With smart food combinations, you can maximise the iron supplied by plant-based gluten-free foods.

Be Mindful of Gluten-Free Grains

Being mindful of gluten-free grains is essential for individuals with gluten sensitivity or celiac disease. Ancient gluten-free grains like quinoa, amaranth, and millet provide nutritional diversity and boost iron intake:


  • Quinoa contains 2.8 milligrams of iron per cooked cup, making it an excellent choice.
  • Amaranth is high in iron along with essential amino acids. This adds value to gluten-free diets.
  • Millet delivers 1.1 milligrams of iron per cooked cup while expanding whole grain variety.
  • Experimenting with these nutritious grains is a tasty way to promote healthy iron levels.

It’s crucial to read labels and choose certified gluten-free products to prevent cross contamination. Incorporating a variety of grains into your diet not only supports those with conditions. But this will add nutritional value to meals. Individuals can maintain a balanced and enjoyable diet while catering to their specific dietary needs.

Supplementing Wisely

Some individuals may still struggle to meet iron needs through food sources alone while adhering to a gluten-free lifestyle. In this case, iron supplementation can help fill the gaps under medical supervision:

  • Consult your healthcare practitioner prior to taking supplements to determine the correct types and dosages.
  • Look for gluten-free labels when selecting iron supplements to avoid formulations with questionable fillers.
  • Monitor your iron levels through blood work when taking supplements to avoid toxicity.

While popping a pill may seem convenient, dietary sources should still provide the foundation for healthy iron status.

Managing Celiac Disease

For those with celiac disease, malabsorption issues can further impact iron levels. It’s critical to be vigilant about:

  • Preventing cross-contamination during meal prep and dining out
  • Choosing certified gluten-free supplements to enhance absorption
  • Getting regular blood work to track iron markers like ferritin over time

By closely managing celiac disease and maximising iron intake, it’s possible to maintain healthy levels.


Can I get enough iron from a gluten-free diet?

Yes, by emphasising iron-rich foods at meals and snacks while limiting inhibitors like coffee or calcium, most healthy individuals can meet needs without supplementation.

Should I take supplements if I’m gluten intolerant?  

Consult your healthcare practitioner first, as they can recommend appropriate iron supplements based on lab results and medical history.

How can my child get enough iron without gluten?

Focus on incorporating vitamin C-rich foods to enhance iron absorption from gluten-free sources like tofu, beans, fortified cereal, and high-iron spinach smoothies. Monitor growth carefully.

Take Control of Your Iron Intake

Maintaining healthy iron intake is crucial on a gluten-free diet. Choosing iron-rich foods strategically, enhancing absorption where possible, and supplementing when necessary, help bridge potential nutritional gaps. Work closely with your healthcare team to ensure your iron needs are met. With a commitment to these tips, you’ll be well on your way to sustaining optimal iron levels for good health!