As a nutritionist, I often work with clients who have specific dietary restrictions. Whether due to allergies, intolerances, ethical choices, or health conditions, these restrictions can make balanced nutrition challenging.
Let’s explore how to maintain optimal nutrition while adhering to special diets.
Common Dietary Restrictions
- Gluten-free
- Dairy-free
- Vegetarian/Vegan
- Low-FODMAP
- Nut-free
- Keto
Gluten-Free Diet
Avoid: Wheat, barley, rye, and some oats
Focus on:
- Rice, quinoa, buckwheat
- Fruits and vegetables
- Lean meats, fish, eggs
- Legumes
Tip: Look for hidden sources of gluten in sauces and processed foods.
Dairy-Free Diet
Avoid: Milk, cheese, yogurt, butter
Alternatives:
- Plant-based milks (almond, soy, oat)
- Nutritional yeast for cheesy flavor
- Coconut yogurt
- Calcium-fortified foods
Tip: Ensure adequate calcium and vitamin D intake from non-dairy sources.
Vegetarian/Vegan Diet
Avoid: Meat, fish (and all animal products for vegans)
Focus on:
- Legumes, tofu, tempeh
- Whole grains
- Nuts and seeds
- Wide variety of fruits and vegetables
Tip: Pay attention to vitamin B12, iron, and omega-3 intake.
Low-FODMAP Diet
Avoid: Certain fermentable carbs found in some fruits, vegetables, and grains
Focus on:
- Low-FODMAP fruits (e.g., bananas, blueberries)
- Low-FODMAP vegetables (e.g., carrots, spinach)
- Lactose-free dairy
- Gluten-free grains
Tip: Work with a nutritionist to properly implement and eventually reintroduce foods.
Nut-Free Diet
Avoid: All nuts and sometimes seeds
Alternatives:
- Sunflower seed butter
- Roasted chickpeas for snacking
- Chia and flax seeds (if allowed)
Tip: Always check labels, as nuts can be hidden ingredients in many products.
Keto Diet
Focus on:
- High-fat foods (avocados, olive oil, fatty fish)
- Moderate protein
- Very low carbohydrates
Avoid: Grains, sugar, most fruits, starchy vegetables
Tip: Monitor nutrient intake carefully and consider supplements.
Nutrient Concerns for Special Diets
| Diet | Nutrients to Monitor |
| Gluten-free | Fiber, B vitamins |
| Dairy-free | Calcium, vitamin D |
| Vegan | Vitamin B12, iron, omega-3s |
| Low-FODMAP | Fiber, prebiotics |
| Nut-free | Healthy fats, vitamin E |
| Keto | Fiber, various vitamins and minerals |
Tips for Balanced Nutrition on Any Diet
- Variety is key: Eat a wide range of allowed foods
- Focus on whole foods: Minimize processed alternatives
- Plan ahead: Meal prep to ensure balanced options
- Read labels carefully: Look for hidden ingredients
- Consider supplements: Consult a professional about potential deficiencies
Eating Out with Dietary Restrictions
- Research menus in advance
- Communicate clearly with restaurant staff
- Don’t be afraid to ask for modifications
The Importance of Professional Guidance
While there’s plenty of information available online, working with a nutritionist can help you:
- Ensure all nutritional needs are met
- Discover new, enjoyable foods within your restrictions
- Avoid potential nutrient deficiencies
- Safely reintroduce foods (if applicable)
The Bottom Line on Special Diets
Dietary restrictions don’t have to mean nutritional compromise. With careful planning and the right knowledge, you can maintain a healthy, balanced diet regardless of your restrictions.
Need help navigating your dietary restrictions? As a certified nutritionist, I can create a personalized nutrition plan that meets your specific needs while ensuring optimal health.
Let’s work together to make your special diet both nutritious and enjoyable!
Ivan Young
Personal Trainer & Nutritionist
