Did you know that about 2 million people in the US and about 1 percent of the global population have Celiac disease? 
Celiac disease patients experience a strong immune response and inflammation when eating gluten or foods with gluten. Symptoms include bloating, diarrhea, constipation, and abdominal pain. In the long run, if the patient does not adhere to gluten-free diet, the disease may damage the lining of the gastrointestinal tract and lead to malnutrition. 
Besides Celiac disease patients, other people also stick to a gluten-free diet to improve their symptoms:
- Gluten intolerant people
- People allergic to gluten
- Individuals with other health issues: headaches, weight gain, fatigue, and depression.
However, there is no evidence supporting the gluten-free diet is effective in the management of these symptoms.
But can you adhere to Mediterranean diet if you are allergic/intolerant to gluten or have Celiac disease? In short: yes!
This article guides you through the details and gives you tips on how to combine Gluten-free diet with the Mediterranean diet.
Let’s dive in!
What is a gluten-free diet?
As the name suggests, gluten-free diet excludes foods that contain gluten, focusing on plant-based and gluten-free foods. Gluten is a complex protein mainly found in grains. Generally, this protein is not dangerous or toxic to the human body, except for the cases when the person is Celiac disease, allergy or intolerance to it.
Gluten-free diet food list  :
- Rice (gluten-free)
- Legumes (lentils, peas, chickpeas, beans)
- Dairy foods (milk, butter, yogurt, cream)
- Gluten-free fortified foods
- Naturally gluten-free grains: amaranth, millet, corn, flax, buckwheat, quinoa, tapioca, soy
- Processed grains that have their gluten artificially removed (usually indicated on the product packaging)
- Gluten-free flour, pasta, bread and pastries
Foods to avoid gluten-free diet:
- Processed and packaged foods (often contain added gluten to improve texture)
- Grains containing gluten: wheat, rye, barley, triticale, spelt, graham
- Brewers yeast
- Regular flour, pasta, bread, and pastries
- Oats (contain protein called “avenin” which is similar to gluten)
Autoimmune protocol diet (AIP) also encourages gluten avoidance and is considered a type of gluten-free diet. AIP diet is recommended to people diagnosed with autoimmune conditions, such as Hashimoto, IBD, and chronic inflammation. 
*Keep in mind that eating gluten-free is unlikely to provide you with any health benefits if you don’t have Celiac disease, gluten intolerance, allergy, or autoimmune condition.
Is the Mediterranean diet gluten-free?
No, the Mediterranean diet is not gluten-free, as it includes all types of grains, cereals, pasta, and bread.
This diet is typical for the countries surrounding the Mediterranean sea and encourages the consumption of whole foods, rich in fiber, healthy oils (mainly extra virgin olive oil), and antioxidants. Generally, this diet is considered as plant-based because it limits the intake of meat, poultry, and dairy foods.  Processed foods, deli meat, and refined sugars should also be eaten in moderation.
Mediterranean diet food list:
- Whole grains (pasta, rice, bread, cereals)
- Nuts and seeds
- Fish and seafood poultry (at least twice weekly)
- Dairy foods (in moderation)
- Lean meat (occasionally)
- Vegetable oils (primarily olive oil)
Mediterranean-style dishes are often based on whole grains (which may or may not contain gluten), starchy vegetables like potatoes, seafood, or plant protein.
Is a gluten-free Mediterranean diet possible?
It’s possible to stick to the Mediterranean diet while eating gluten-free food.
Grains to avoid on gluten-free Mediterranean diet:
- Wheat flour
- Commercial oats
Whole grains to eat on gluten-free Mediterranean diet:
- Brown rice
- Wholegrain cornmeal
- Nut/legume/seed flours (almond, hazelnut, soy, beans, peas)
Apart from gluten-containing whole grains, you can eat all the other foods which are part of the Mediterranean diet (list is in the previous section). 
That being said, as the Mediterranean diet limits the intake of red meat to a few times monthly, try to incorporate mainly plant-based foods rich in iron.