Gluten-Free Diet: Benefits And Sample Diet Plan

Is your friend or relative following a gluten-free diet and avoiding regular bakery products at your place? Do you know why they made this switch?

You might have heard from people around you about following a gluten-free diet. They eat bakery products and meals that do not include gluten. They are always careful about what they are consuming.

Though you have heard the term, you might not know what gluten-free means and why they obey the diet. And this is why we are here with this blog to enlighten you about the topic and help you make the right decisions if you are thinking of switching to gluten-free diet for weight loss or detoxification. 

Table Of Contents

1. What Is A Gluten-Free Diet?

2. Gluten-Free Diet Benefits

3. Gluten-Free Diet Food

4. Gluten-Free Indian Diet Plan Sample

5. Dietitian’s Recommendation

6. The Final Say

7. FAQs

What Is A Gluten-Free Diet?

A gluten-free diet is a diet that eliminates gluten, a protein found in grains like wheat, barley, and rye. It can cause problems for individuals with celiac disease, gluten sensitivity, or wheat allergy. These conditions can lead to inflammation, digestive issues, and other health problems in the case of gluten consumption. 

A gluten-free diet avoids foods that contain this protein, like bread, pasta, cereal, and some processed foods. Instead, individuals on a gluten-free diet can choose alternative grains and natural foods without gluten, like rice, quinoa, fruits, vegetables, and lean proteins. 

It is important to note that a gluten-free diet should only be followed if necessary for medical reason  because it can be challenging to get all essential nutrients without careful planning and monitoring.

A gluten-free diet may not be beneficial or necessary for everyone, and some gluten-free foods can be higher in calories, sugar, and fat than their gluten-containing counterparts.

Gluten-Free Diet Benefits 

A gluten-free diet may have benefits for people with certain health condition, such as:

1. Celiac Disease

This autoimmune disorder damages the small intestine due to gluten consumption. A gluten-free diet is essential for managing celiac disease and can help to relieve symptoms like bloating, gas, diarrhoea, and fatigue.

2. Non-Celiac Gluten Sensitivity

This condition involves experiencing symptoms similar to celiac disease after consuming gluten, but without the autoimmune response or intestinal damage. A gluten-free diet can aid in controlling these symptoms.

3. Wheat Allergy

Wheat allergy is an allergic reaction to wheat that can cause a range of symptoms, like itching, hives, and difficulty breathing. A gluten-free diet can help to prevent allergic reactions and trouble-causing symptoms.

4. Other Conditions

Some people may follow a gluten-free diet to manage other health conditions, like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD), as gluten can be difficult to digest and may exacerbate symptoms. 

Also, people with specific liver issues avoid gluten in some situations to support liver cells. People with some inflammation are also sometimes asked to avoid gluten as it might increase inflammation. 

Nowadays, people also go on a gluten-free diet for weight loss. However, it is a therapeutic diet, and one should only use it for specific medical conditions.

Gluten-Free Diet Food

Here are some food examples for a gluten-free diet one can consider including in their day:

1. Fruits And Vegetables 

All fresh fruits and vegetables are naturally gluten-free as long as they are not processed or coated in gluten-containing sauces or seasonings.

2. Grains

Some grains are gluten-free naturally, like rice, quinoa, corn, and specific oats certified gluten-free. Other gluten-free grains and grain-like products include millet, sorghum, buckwheat, amaranth, and teff.

3. Proteins

Meat, poultry, fish, and tofu are naturally gluten-free as long as they are not breaded or marinated in gluten-containing sauces.

4. Dairy

Most dairy products, like milk, cheese, and yoghurt, are naturally gluten-free.

5. Legumes

Beans, lentils, and peas are naturally gluten-free and a good source of protein and fibre.

6. Nuts And Seeds

Though all nuts and seeds are naturally gluten-free, you should check for cross-contamination in case of processing in a facility that also processes gluten-containing grains.

7. Gluten-Free Substitutes

Many gluten-free substitutes are available for gluten-containing foods, like gluten-free bread, pasta, and flour.

Here, it is important to read food labels carefully to check for gluten-containing ingredients and to be aware of hidden sources of gluten, like soy sauce, malt vinegar, and certain types of flavourings and thickeners.

Gluten-Free Indian Diet Plan Sample

1. Non-Vegetarian

An example of a gluten-free Indian diet plan for non-vegetarians:

Early Morning: 

• Drink lukewarm water 

For Breakfast:

• Eat an omelette with vegetables (onion, bell peppers, tomatoes) and gluten-free bread
• Have upma made with gluten-free grains like rice, corn, or quinoa
• Eat gluten-free oats with nuts, seeds, and fruits

For Snacks:

• Fresh fruit (banana, apple, orange)
• Gluten-free crackers or rice cakes with hummus or peanut butter

For Lunch:

• Mixed vegetable curry made with gluten-free spices and no wheat flour
• Brown rice or quinoa
• Lentil soup (dal) or gluten-free soup with vegetables
• Mixed salad with gluten-free dressing

For Snacks:

• Roasted chickpeas or nuts (almonds, cashews)
• Gluten-free rice flour-based snacks or roasted Makhana (murukku, chakli, or namakpare)

For Dinner:

• Baked or grilled chicken/fish with vegetables
• Gluten-free roti made with chickpea flour or millet
• Saag paneer or mixed vegetable curry
• Raita made with gluten-free yoghourt, cucumber, and tomatoes

For Dessert:

• Fresh fruit salad with gluten-free yoghourt or honey
• Gluten-free rice pudding (kheer) made with coconut milk or almond milk

2. Vegetarian

An example of a gluten-free Indian diet plan for vegetarians:

Early Morning: 

• Drink lukewarm water 

For Breakfast:

• Gluten-free idli or dosa made from fermented lentil and rice batter served with coconut chutney and sambar
• Gluten-free oats with nuts, seeds, and fruits
• Gluten-free bread with peanut or almond butter

For Snacking:

• Fresh fruit (banana, apple, orange) and lemonade 

For Lunch:

• Mixed vegetable curry made with gluten-free spices and no wheat flour
• Brown rice or quinoa with yoghourt/curd
• Lentil soup or gluten-free soup with vegetables
• Mixed salad with gluten-free dressing

For Snacking:

• Roasted chickpeas or nuts (almonds, cashews)
• Gluten-free rice flour-based snacks 

For Dinner:

• Grilled or baked paneer or tofu with vegetables
• Gluten-free roti made with chickpea flour or millet
• Saag paneer or mixed vegetable curry

Raita made with gluten-free yoghourt, cucumber, and tomatoes

For Dessert:

• Gluten-free rice pudding (kheer) made with coconut milk or almond milk

Dietitian’s Recommendations 

Individuals with celiac disease, gluten sensitivity, or wheat allergy must follow a gluten-free diet to manage symptoms and prevent long-term health complications. 

People should know about a gluten-free diet, including which foods to avoid and which to consume, how to read food labels for gluten-containing ingredients, how to ensure adequate nutrient intake, how to manage diet on dining out, travelling, and handle social situations while following a gluten-free diet plan. 

                                                                                                                                                                                                                                                                       - Dietitian Aditi Upadhyay

The Final Say

In conclusion, a gluten-free diet is a dietary approach that involves avoiding foods that contain gluten, a protein. This diet is for individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergy, as consuming gluten can cause adverse symptoms and lead to other health complications. 

Following a gluten-free diet requires careful attention to food labels and ingredients, as many common foods contain gluten. However, a gluten-free diet can still be healthy and balanced with the help of a healthcare professional. 

It may also benefit some individuals without gluten-related disorders, like improving digestion and increasing energy levels.

FAQs

1. What foods are allowed on a gluten-free diet? 

Foods allowed on a gluten-free diet include naturally gluten-free foods like fruits, vegetables, meats, fish, dairy, legumes, nuts, and seeds. One can incorporate a few gluten-free grains and starches into the diet, like rice, corn, quinoa, and potato.

2. Can a gluten-free diet be unhealthy?

While a gluten-free diet can be healthy, it can also be unhealthy if heavily reliant on processed gluten-free foods high in sugar, salt, and fat. It is vital to incorporate a variety of nutrient-dense whole foods into the diet to meet nutritional needs.

3. Is a gluten-free diet suitable for everyone? 

A gluten-free diet is not beneficial for everyone. It is a therapeutic diet, and only individuals with celiac disease, non-celiac gluten sensitivity, or wheat allergy should follow it. 

For others, eliminating gluten from the diet may not provide any health benefits and lead to nutrient deficiencies if not done correctly. 

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