Living a Healthy Gluten Free Life

Eating gluten-free is a lifestyle change that comes with its challenges. In order to successfully follow a gluten-free diet, it is essential to have a good understanding of the foods and ingredients that contain gluten. There is a large amount of misinformation available about what constitutes a gluten-free diet. As a result, individuals may avoid foods and ingredients unnecessarily, thus limiting the variety in their diet and resulting in nutritional deficiencies.

Download CCA’s Living Gluten Free Guidebook   Sign Up to get our 7-Day Gluten-Free Meal Plan

Getting Started on the Gluten-Free Diet

A document on gluten-free eating was created in partnership with Dietitians of Canada’s PEN to provide information on what is the gluten-free diet and how to get started. It provides information on cross-contamination and how to read labels. It also includes a comprehensive list of foods and ingredients to avoid and a list of those that are safe.

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Nutrition Fact Sheets

With celiac disease and gluten sensitivity, it can be difficult to get micro-nutrients into your diet and properly absorbed to receive the benefits. Small intestines that are damaged don’t absorb nutrients in the same way as people without celiac disease.

CCA had developed some specific Nutrition Fact Sheets to help you get those important nutrients back into your diet with information on how much you require daily and what foods will help you achieve your goal.

We’ve selected some of the most common nutrient deficiencies that are associated with celiac disease.

 Folate  B12  Calcium  Iron Zinc

Download our Iron infographic here.

Download our Bone Health infographic here. 

Meal Planning

Understanding Gluten-free Foods

CCA has partnered with Alberta Health Sciences on this short video introduction.

Enriching Gluten-Free Foods in Canada


Most gluten-free flours, breads, pasta products, breakfast cereals and baked goods available on the Canadian market are much lower in vitamins, mineral nutrients and fibre than the gluten-containing products they replace. As a result, people with celiac disease, who must consume a strict gluten-free diet for life, may not be receiving optimum nutrition from their diets.

The Good News

Canada’s Food and Drug Regulations allow the enrichment of gluten-free foods sold in Canada. The Regulation [D.03.003] states that in order to qualify for enrichment, all three of the following conditions must be met:

For the purpose of these Regulations, individuals with celiac disease are not regarded as the “general public”. Therefore, gluten-free foods may be advertised in magazines, newsletters, etc., that is targeted to individuals with celiac disease or others requiring a gluten-free diet.

Enrichment Levels

Health Canada recommends that if cereal-based gluten-free foods are enriched, they should be enriched to the same levels as similar non-gluten-free products, e.g., gluten-free flours be enriched to the same levels as enriched flour; gluten-free breads to the same levels as enriched bread, etc. Bakery products and snack foods should have levels of enrichment corresponding to the amount of flour replaced. Enrichment levels for standardized wheat flour, bread, alimentary pastes (such as macaroni, spaghetti, noodles, etc.), and breakfast cereals are attached as an appendix.

Labelling Requirements for Enriched Gluten Free Foods

Gluten-free products that have been enriched must be labelled “gluten-free”. This statement must appear on the principal display panel in close proximity to the common name of the food, e.g., “enriched rice bread”, “gluten-free”, or as part of the common name, e.g., “gluten-free enriched rice bread”. If rice flour were fortified “gluten-free enriched rice flour” would be an acceptable common name.

All vitamin and mineral nutrient preparations added to a gluten-free products must be identified by their correct common names in the ingredient list, and all of the nutrients must be declared in the nutrition panel as a percentage of the Recommended Daily Intake. Information on acceptable sources of fibre and the claims that can be made for them may be obtained from the Canadian Food Inspection Agency website.


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