Looking For a Gluten-Free Diet? See what you can eat and what to avoid.


  • Looking For a Gluten-Free Diet? See what you can eat and what to avoid.


Before we dive into what to eat and avoid, it's crucial to understand what it means by gluten and why people avoid it. Gluten is a form of protein found in wheat, barley, rye, semolina etc. It acts as a glue that helps the food to hold its shape. Gluten is present in many food items along with the mentioned ones above.

People having celiac disease or having an intolerance to gluten can have some trouble if they eat gluten. When people with celiac disease consume gluten it affects the lining of the small intestines causing problems in the stomach. So the doctor advises them to have a gluten-free diet. Many people, even if they don't have any disease, prefer to have a gluten-free diet because:

  • People think of it as a healthier option.
  • The wide availability of gluten-free products.
  • People experience better metabolism after having gluten-free food.

Let's understand the gluten-free diet and what it includes.

A gluten-free diet consists of foods that are naturally gluten-free or have very few amounts of gluten. The diet can be consumed by anyone or as prescribed by doctors (if you have any particular disease) Here's a list of food you can eat if you are on a gluten-free diet:

  • Meat (except battered or coated meat) and fish
  • Eggs
  • Dairy products. (some flavoured dairy products may have gluten-check food label before buying)
  • Fruits and vegetables.
  • Grains- Quinoa, rice, corn, millet, amaranth, oats (if labelled gluten-free).
  • Starches- potatoes, corn etc
  • Flours- corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour and tapioca flour.
  • Nuts and seeds.
  • Spreads and oils.
  • Herbs and spices.

Below are some foods that may have ingredients containing gluten added to them so, you should avoid them:

  • Wheat bread.
  • Wheat pasta.
  • Bakery items like Cakes, pizza, bread crumbs and pastries.
  • Sauces- Soy sauce, and salad dressings.

Here are some food items that you can have as options for your breakfast, lunch and dinner menu:

Breakfast:

  • Overnight chia seed pudding
  • Omelet with veggies.
  • Oatmeal with 1/4 cup (31 grams) of berries.
  • Gluten-free toast with avocado and an egg.
  • Banana berry smoothie

Lunch:

  • Chicken, lentil and veggie soup.
  • Quinoa salad with sliced vegetables
  • Vegetable Wrap- with gluten-free wraps

Dinner:

  • Tacos- with gluten-free tacos
  • Vegetable Rice Baked vegetables

We hope this helps you to have a start to your gluten-free diet. Do let us know if you find the blog useful.




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