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Nutrition » Diets » Gluten Free » Gluten Free Mediterranean Diet: The Combo No One Knew We Needed

Gluten Free Mediterranean Diet: The Combo No One Knew We Needed

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Stereotypically, diets are associated with weight loss. People mistakenly believe that on a diet, one has to cut down on meals, foods, beverages, etc. in order to get the desired result. In reality, diets are not always weight loss oriented. Some of them, apart from helping you control your weight, promote healthy eating and improve your wellbeing. Among such is the gluten free Mediterranean diet, which is known for its numerous advantages. If you are interested in losing weight healthily and improving your lifestyle, here is how you can do it with the gluten free Mediterranean diet.

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What is the Mediterranean diet?

Mediterranean meal plans contain the traditional dishes of the Mediterranean countries. The typical components of the Mediterranean cuisines are fruits, vegetables, beans, nuts, seeds, whole grains, and olive oil. In other words, plant-based foods are the core of the diet. Other products, such as seafood, meat, and dairy are of secondary importance (8). Yet, you should not forget to include foods rich in protein to your meal plan. Overall, the Mediterranean diet promotes healthy eating habits and balanced meal plans, which benefit your wellbeing. 

gluten free mediterranean diet recipes

The Mediterranean diet is a healthy eating pattern and the Dietary Guidelines for American recommend it. Likewise, the World Health Organization deemed it “healthy and sustainable” (4). Far not every diet has such recognition, which makes the Mediterranean meal plan worth a try.

Benefits of the Mediterranean Diet

The Mediterranean diet can:

  • Ease rheumatoid arthritis. Fruits and vegetables are rich in antioxidants that prevent inflammation (2).
  • Prevent cardiovascular diseases. The diet is low in foods containing saturated fat, which is said to benefit your heart (10). Similarly, it can lower your cholesterol level (9).
  • Prevent type 2 diabetes. One study showed that the Mediterranean diet improves insulin sensitivity, but further research is required in this regard (7).
  • Help you lose weight. The foods on the Mediterranean diet are not caloric, which is why consuming them will help you shed some pounds.

gluten free mediterranean diet breakfast

The Typical Mediterranean Diet Pattern

The traditional Mediterranean meal plan looks like this (8):

  • Eat veggies, fruits, and whole grains every day.
  • Eat seafood, poultry, and eggs every week.
  • Consume dairy products in moderate amounts and sometimes.
  • Eat red meat even less often and in very small portions.

Water is a crucial element of the diet. You should make sure that you drink enough of it for your body weight in order to avoid dehydration.

Why is the Mediterranean diet easy to stick to?

There are a number of reasons why the Mediterranean diet is simple and non-demanding. First off, you do not have to starve. The Mediterranean diet plans are balanced and include all the essential nutrients needed for the proper functioning of your body. There are a couple of insignificant restrictions on the foods you may eat. You may eat as many times a day as you want. Moreover, you are allowed to have nuts, seeds, and berries as your snacks in-between meals (1). Practically, you can eat whenever you want during the day and benefit from it.

Another reason why following the Mediterranean meal plan is not hard is that it does not require you to count calories (1). Your main task on the diet is to cut down on unhealthy foods. Practically, you need to substitute products high in bad fats and sugar with healthier ones. Thus, you will naturally reduce your calorie intake.

olive oil

What is healthy fat?

Healthy fats are a cornerstone of the Mediterranean diet. These are a great substitute for saturated and trans fats that have a deleterious effect on your wellbeing.

The main source of good fat on the Mediterranean diet is olive oil. It contains monounsaturated fat, which lowers the LDL (bad cholesterol) level in your body. Other foods with monounsaturated fat are nuts and seeds.

Another source of good fat is fish, which is the main source of lean protein on the diet. Sea fish, such as mackerel, sardines, salmon, and others contain omega-3 fatty acids, that is, polyunsaturated fat. The latter can reduce inflammation in the body, blood clotting, and the chance of heart failure (8).

Alcohol Beverages on the Mediterranean Diet

It is not recommended to drink alcohol on the Mediterranean diet, but wine is the exception. Drinking wine in small amounts can positively contribute to your digestion and heart functioning. In particular, red wine is more preferred than other types. 

mediterranean diet gluten free

The Gluten Free Diet

The essence of the diet is in avoiding foods that contain gluten, which is found in some whole grains. Hence, gluten is present in rye, barley, and wheat. Gluten is also found in pastry, pasta, and beer. Soy sauce and other foods with so-called natural flavorings, along with particular medications, are also high in gluten (6). On the gluten free diet, you need not just to exclude these foods but substitute them with less harmful ones. As a result of reducing your gluten intake, you will (5):

  • Reduce the symptoms of the celiac disease, when the lining of the small intestine is damaged. Consequently, this will prevent the absorption of nutrients, which is a vital process. Watery eyes and shortness of breath are typical of those who suffer from the disease. Likewise, you might have diarrhea, nausea, stomach pain, etc.
  • Reduce the chances of gluten ataxia, which complicates your movements due to the destruction of particular nerves.
  • Prevent wheat allergy, whose typical symptoms are congestion and shortness of breath.
  • Prevent osteoporosis, seizures, and infertility (6).

How to substitute gluten wisely?

Products high in gluten are not harmful and have a number of nutrients essential for your body. For example, whole wheat is a valuable source of dietary fiber, which facilitates digestion, decreases the cholesterol levels, and regulates blood sugar (3). You cannot just remove fiber from your meal plan because it is necessary for your body. Hence, you can substitute white wheat with quinoa and brown rice (6).

When choosing bread, you should consider that breads made of gluten free flours might be deficient in certain nutrients and vitamins. This can affect your wellbeing, especially if you are a pregnant woman. Fortified breads contain folic acid, which prevents birth effects. The solution is to add gluten free multivitamin-multimineral supplements, which will help you avoid vitamin B deficiency (6).

Cross-contamination is another thing you should pay attention to if you want to go gluten free. Therefore, before buying a product, you should learn about its source. It can happen that even the items labeled gluten free could have been grown together with gluten crops, resulting in cross-contamination. Consequently, you should always check the origin of the foods you buy.

The Gluten Free Mediterranean Diet

The Gluten Free Mediterranean diet is a combination of the two diet types. Practically, it is the same as the Mediterranean diet but without certain products that contain gluten. In other words, on this diet you have to avoid barley, wheat, and rye, substituting them with healthier alternatives. Consequently, the benefits of the gluten free Mediterranean diet are combined, bringing even more use to your body. 

Gluten Free Mediterranean Recipes




  • 7 cloves minced garlic 
  • 1/2 minced white onion
  • 11/2 cups drained chickpeas
  • 2 handfuls of minced fresh parsley
  • 1 tsp ground coriander 
  • 2-3 tsp ground cumin
  • 11/2 tsp sea salt
  • 2 tbsp gluten-free oat flour
  • Olive oil


  1. Add all the ingredients to the food processor and pulse until the chickpeas are properly chopped. Usually, it takes about 5 minutes.
  2. Form round patties and put them in the fridge for about an hour. 
  3. Take the patties away from the fridge and fry them in olive oil.
  4. The falafel is ready.

greek salad

Greek Salad



  • 10 lettuce leaves
  • 1 cup chopped cucumber
  • ½ cup sliced olives
  • 2 cups chopped tomatoes
  • ½ cup low-fat feta cheese 


  • 1 clove chopped garlic
  • 1 tsp salt
  • ½ tsp sugar
  • 3 tbsp fresh lemon juice
  • 1 tbsp chopped oregano leaves
  • ¼ tsp pepper
  • 5 tbsp olive oil


  1. Whisk the ingredients for the dressing in a small bowl.
  2. In a larger bowl, put all the salad ingredients except the feta cheese.
  3. Mix the salad ingredients with the dressing.
  4. Add the cheese.
  5. The salad is ready.

chocolate cake

The Mediterranean Chocolate Cake



  • 4 large eggs
  • ¾ cup gluten-free flour 
  • 1 cup unsweetened cocoa powder
  • ¼ tsp baking soda
  • approx. ¼ tsp ground cinnamon
  • ¼ tsp salt
  • 1 cup granulated sugar
  • 1/2 cup olive oil


  • 1 pinch salt
  • 2 tbsp water
  • 1 cup powdered sugar
  • ¼ cup unsweetened cocoa powder
  • ½ tbsp olive oil


  1. Heat the oven to 350°F. Smear the olive oil over the pan. Cover the bottom of the pan with parchment paper.
  2. Whisk flour, cocoa, baking soda, and cinnamon in a smaller bowl.
  3. Blend eggs and salt in a larger bowl, slowly adding granulated sugar. Whisk until the ingredients are combined. 
  4. Sift the flour mixture over the egg one and blend them. Then add olive oil. 
  5. Pour the mixture into the prepared pan.
  6. Bake for 30-40 minutes.
  7. Get the cake out of the oven.
  8. Bon appetit!

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Deemed a healthy diet and recommended by the WHO, the Mediterranean diet truly has a number of advantages. Unlike many other diets, it is possible to follow the Mediterranean diet for a lengthy period of time without taking a toll on your health. You can also modify the meal plan, for example, by excluding gluten from it. This will benefit you in various ways, as it will help you slim down, prevent severe diseases, deal with your allergies, etc. The gluten free Mediterranean diet is easy to stick to, as it does not restrict you much. What it does is promote healthy eating habits. In terms of weight loss, this diet is a perfect choice for those who want to slim down gradually and prevent further weight gain. Nevertheless, despite the safety of the meal plan, you are recommended to see a doctor and a dietician in order to avoid mistakes and choose the correct substitutes for the forbidden foods.

If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.


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!


  1. 12 Reasons to Love the Mediterranean Diet (2019,
  2. Can Food Ease RA Symptoms? (2019,
  3. Dietary fiber: Essential for a healthy diet (2018,
  4. Fostering healthier and more sustainable diets – learning from the Mediterranean and New Nordic experience (2018,
  5. Gluten-free diet (2019,
  6. Going gluten-free just because? Here’s what you need to know (2013,
  7. Mediterranean diet for type 2 diabetes: cardiometabolic benefits (2017,
  8. Mediterranean diet: A heart-healthy eating plan (2019,
  9. The Mediterranean Diet (2019,
  10. The Mediterranean Diet and Cardiovascular Health (2019,
Kristen Fleming

Kristen Fleming

I am a U.S. educated and trained Registered Dietitian (MS, RD, CNSC) with clinical and international development experience. I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD. I am currently based in Lusaka, Zambia after my Peace Corps service was cut short due to the COVID-19 pandemic and looking for some meaningful work to do as I figure out next steps. This would be my first freelance project, but I am a diligent worker and quite used to independent and self-motivated work.

Kristen Fleming, MS, RD, CNSC

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