These include: rice, corn, quinoa, sorghum, Integrative Digestive Formula flax seed, amaranth seed, buckwheat, and millet. Other foods that are OK to consume are eggs, fish, meat, milk products, and wine. Look for corn and rice cereals, and pastas that are made of rice, corn or quinoa.Currently there are quite a few over-the-counter natural products available to help digestion. It makes sense to me to take some kind of digestive supplement if you have any problem with digestion, whether or not you are on a gluten-free diet. That's just my opinion, though.
Should you be on a gluten-free diet? Of course you should if you have Celiac Disease or have problems with digestion when you consume gluten! However, there do not seem to be any major health benefits to that eating plan if you do not need to be on it. Most likely, any health benefits would be from the fact that you would be eliminating such things as breaded products, cookies, cakes, and processed foods, which you should do anyway!
Vitamin D is necessary. We can get it from a limited number of foods, from supplements but by and large we get it from the sun. Fairer skin tones only need to be in the sun for a short while to metabolise the sun's rays. Darker skin tones are so inherently well protected due to their high melanin content that getting adequate amounts of vitamin D can become problematic. There are many ways to tell that you may be deficient in vitamin D. Here are some of the most prevalent:
https://supplementreviews24.com/integrative-digestive-formula-review/