Meal Plan for Celiac Disease (Celiac Sprue) - Diet Plan & Recipes

Help Control Celiac Disease Symptoms with the MyFoodMyHealth Meal Plan and Recipes for Celiac

What to Expect

Congratulations! You're taking the first step on a new and exciting journey that uses food and diet to help address your health conditions. That means you'll be making some positive, but necessary changes to how and what you eat to improve your health. In your meal planner you'll no doubt see recipes and ingredients that may seem unfamiliar and new. That is the point and intentional. If you have serious health conditions, it is very likely that you should not keep doing - or eating - everything you did in the past in the same way. You will need to expand your culinary palette and learn to embrace the changes as you journey to better health.

Get nutritional support for symptoms of celiac by following the MyFoodMyHealth diet plan for celiac. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to 100's of delicious, chef-created recipes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner tailored for celiac, plus other health conditions, allergies, and food dislikes
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for celiac and other health conditions and allergies.
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

Get Dietary Support for Celiac with the Delicious MyFoodMyHealth Celiac Diet Plan

For less than the cost of one cookbook you'll gain immediate access to our meal planner, celiac diet recipes, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.



MyFoodMyHealth Sample Meal Planner

The Easy Way to Follow a Diet Plan for Celiac

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals for celiac. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following a diet for celiac.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.

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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner


Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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What to Expect in Your MyFoodMyHealth Diet for Celiac Disease


Please Note: We follow the general guidelines and do not assume more exclusions than listed. If you need more specific food removals based on professional recommendation for your condition, or the severity of your condition, you are able to add more specific removals on your "My Profile" page.

Foods Especially Included in the MyFoodMyHealth Diet for Celiac Disease

  • Vegetables
  • Plant Protein
  • Fish
  • Non-gluten grain

Foods Especially Excluded or Limited in the MyFoodMyHealth Diet for Celiac Disease

  • Gluten-containing foods

Note: Make sure Shoyu/Tamari are Gluten-Free

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Delicious Foods to Eat if You Have Celiac........and Foods to Avoid

Great Foods to Eat if You Have Celiac Disease

While your meal planner will exclude the ingredients listed above, below are some additional notes about what to consider when eating for Celiac. These are important to note when you are snacking or making your own recipes.

You don't need to feel food deprived when you eliminate gluten from your diet. There is a bounty of tasty, healthy whole foods you can eat to help manage celiac disease symptoms. These include:

  • Amaranth
  • Arrowroot
  • Balsamic vinegar
  • Beans
  • Braggs amino acids
  • Breads, cereals, crackers, and pasta made of corn,
    rice, potato, soy, arrowroot, tapioca, sago, flax,
    and hominy
  • Buckwheat
  • Corn
  • Cornmeal (polenta and tortillas)
  • Garfava
  • Hominy 
  • Millet
  • Montina®
  • Nut flours
  • Popcorn
  • Potato
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tamari 
  • Tapioca
  • Tef
  • Wild rice



Foods to Avoid if You Have Celiac Disease

  • Wheat (including semolina, spelt, kamut, einkorn, durum and faro)
  • Rye
  • Barley
  • Triticale
  • Oat bran
  • Wheat germ
  • Bran
  • Graham, gluten, or durum flour
  • Farina
  • Malt or malt flavoring (can be made from barley)
  • Malt vinegar (made from barley)
  • Breading, coating mixes, Panko
  • Broth, soup bases
  • Brown rice syrup
  • Candy - ex: licorice, some chocolates
  • Croutons
  • Flour or cereal products
  • Imitation bacon
  • Imitation seafood
  • Marinades
  • Pastas
  • Processed luncheon meats
  • Sauces, gravies
  • Self-basting poultry
  • Soy sauce or soy sauce solids

    (Seitan and Shoyu)

  • Stuffing, dressing
  • Teriyaki sauce
  • Thickeners (Roux)
  • Communion wafers
  • Matzos
  • Play-doh® -  It contains wheat ingredients. This may pose a problem if hands are put on or in the mouth while playing with Play-doh or are not washed after use. (check the label for wheat ingredients in Play-doh and other children's molding material)
  • Bulgar
  • Couscous
  • Semolina
  • Beer

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FREE Sample Recipe for Celiac

Sesame Anise Cookies by Sue Baldassano




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General Information on Celiac Disease

What is Celiac Disease?

Celiac disease is an autoimmune disease. In people with celiac disease, gluten, the main protein in wheat, barley and rye, acts as a foreign antigen, triggering an immune response that damages the lining of the small intestine. This results in mal-absorption of fat, calcium, iron, foliate, and other nutrients.

If you have celiac disease you are gluten intolerant. Even the small amount of gluten found in less than a teaspoon of birthday cake may cause damage to the villi of the small intestine. This means you should have a gluten-free diet, avoiding wheat, barley, rye, and other gluten-containing foods. There is a lot of hidden gluten in the supermarket. Read labels carefully and thoroughly. The following words on labels may mean that a grain containing gluten has been used:

  • Stabilizer
  • Starch
  • Emulsifier
  • Hydrolyzed plant protein

Color additives may contain gluten. Even the caramel color in Scotch Whiskey may contain gluten. Check with the manufacturer. Read more about what to watch for on food labels and the stores below.

Symptoms of Celiac Disease

  • Multi-system disorder which primarily targets the small intestine
  • Inability to properly absorb vitamins, minerals, and other nutrients
  • May cause unexplained infertility and express as fatigue, peripheral neuropathies, migraines, osteoporosis, dermatitis, depression, lactose intolerance, fat intolerance, and more.
  • Most people with the disease show no symptoms of celiac disease. It can remain dormant in your system for years.
  • Gluten initiates an inflammatory process by reacting with intestinal immune cells. The gluten in gluten-containing products cannot be absorbed through the skin.

Diagnosis of Celiac Disease

  • Celiac disease affects 1 in 100 people. 97 percent of sufferers are undiagnosed.*
  • Celiac disease may cluster with other autoimmune diseases, particularly Diabetes I. (Eight to ten percent of diabetics are thought to have celiac.*)
  • Celiac disease may be misdiagnosed as IBS, colitis, or Crohn's disease.
  • You can be gluten intolerant or gluten sensitive and NOT have celiac disease.
  • An endoscopy is the gold standard for diagnosing celiac disease.

    *Sources: Celiac Disease, A Hidden Epidemic, by Peter H.R. Green and Rory Jones

Risk Factors for Celiac Disease

Celiac disease is commonly found in Caucasians of Northern European descent. Celiac disease is hereditary and cannot be outgrown. If you have it, chances are a parent or other relative also has the disease.  

The Lowdown on Oats

Oats do not contain gluten. However, in many cases they are processed at the same mills and transported on the same grain elevators, which handle wheat, barley, and rye. This results in sufficient contamination to produce a gluten reaction. In your health food store or online there are companies providing non-contaminated oats. Look for these.

The official Celiac Sprue Association's take on oats is that for some, even gluten-free oats, are not "safe", as some may be sensitive to another protein in oats. As a result, at least for people newly diagnosed with celiac disease who are severely compromised, even gluten-free oats are not recommended (please see official CSA statement about oats).

Ingredients to Watch for on Your Food Labels

If you have celiac disease in order to make informed buying decisions you must be well aware of ingredients that may contain gluten or its derivatives. When in doubt, consult your pharmacist or call the 1-800 number of the manufacturer to find out if gluten or a derivative has been used.

Caramel Color This is made from corn. It is safe in a celiac diet.  
Citric Acid This is made from corn. It is safe in a celiac diet.  
Dextrin Producers in the United States claim to use corn, so domestically produced dextrin should be safe in a celiac diet. Imported dextrin could be made from wheat. If so, it might not be gluten-free. Check your food label.
Flavors (artificial and natural) Barley malt, which is sometimes used as a flavoring, and flavoring used in meat products may contain gluten. If so, it should be listed clearly on the label. In rare instances, barley malt is used as a flavoring but not identified on the label.  
Hydrolyzed vegetable protein (HVP) or Hydrolyzed plant protein (HPP) Usually processors use “hydrolyzed soy protein”, which is safe in a celiac diet. In rare instances, processors neglect to identify the “vegetable” in HVP. This could be wheat. Wheat is unsafe.
Malt If made from corn it is safe in a celiac diet. Malt is usually made from barley. Malt extract, malt flavoring, malt syrup, and malt flour are also made from barley. None of these ingredients are safe.
Maltodextrin   Wheat may sometimes be used in imported products. If so, it will be listed on the food label as “maltodextrin (wheat)” or “wheat maltodextrin.” This is unsafe.
Mono and Diglycerides Fats are naturally gluten-free.  
Seasonings   Seasonings may contain anything. Be careful with seasonings.
Soy sauce Use Tamari instead of soy sauce. Many soy sauces are fermented from wheat, which is unsafe. Check with the processor for information.
Spices Pure spices are gluten-free and should be safe in a celiac diet.  
Starch   Starch is always cornstarch. Cornstarch is safe in a celiac diet.  
Modified food starch   Modified food starch listed on a food label could be wheat starch. This is unsafe.
Sweeteners   Sweeteners can be unsafe. Read the labels for the use of gluten.
Malt Vinegar   Contains malt. This is unsafe.
Distilled Vinegar Distilled vinegar is gluten-free. It is safe in a celiac diet.  
Bakers and brewers yeast   Brewers yeast is not gluten-free unless found in a dietary food supplement. Brewers yeast found in dietary supplements is gluten-free.


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How MyFoodMyHealth Can Help You Control Celiac


  • Our customized online meal planner uses the healing power of whole foods to help you control celiac. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.