The Gluten-free Diet: Its Benefits And A Sample Menu

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You may have heard about a gluten-free diet from friends and family. They consume gluten-free bread and other foods. However, they are always careful about what they are consuming.

You may be familiar with the term, but you need to know what it means or why adherents of the gluten-free diet do so. You have come to the right place if you are considering a gluten-free diet for health reasons, like slimming down or cleansing your system.

3 Benefits Of A Gluten-Free Diet
Some medical conditions may improve on a gluten-free diet, including:
1. Celiac Disease
Consuming gluten is linked to an autoimmune disorder that causes damage to the small intestine. Symptoms of celiac disease, such as bloating, gas, diarrhoea, and fatigue, can be managed with a gluten-free diet.
2. Gluten Intolerance
Celiac-like symptoms following gluten consumption, but without the autoimmune response or intestinal damage, characterise this condition. A gluten-free diet can aid in controlling these symptoms.
3 Intolerance To Wheat
Symptoms of wheat allergy, an allergic reaction to wheat, include but are ...
... not limited to itching, hives, and respiratory distress. Allergic reactions and other problematic symptoms may be mitigated by following a gluten-free diet.
7 Gluten-Free Diet Food
1. Fruits And Vegetables
As long as they are not processed or doused in sauces or seasonings that contain gluten, all raw fruits and vegetables are safe for those with gluten sensitivities.

2. Grains
Rice, quinoa, corn, and certain varieties of certified gluten-free oats are examples of grains that do not contain gluten. In addition to rice, corn, oats, millet, sorghum, buckwheat, and amaranth are gluten-free alternatives.
3. Proteins
Meat, poultry, fish, and tofu are naturally gluten-free if not breaded or marinated in gluten-containing sauces.
4. Dairy
Milk, cheese, and yoghurt are examples of naturally gluten-free dairy products.
5. Legumes
Beans, lentils, and peas are naturally gluten-free and a good source of protein and fibre.
6. Seeds And Nuts
While there is no gluten in nuts or seeds in and of themselves, there is always the risk of cross-contamination if they were processed in a facility that also handled grains containing gluten.
7. Gluten-Free Alternatives
There are many options for people who can't eat gluten, such as gluten-free bread, pasta, and flour.

Soy sauce, malt vinegar, and some types of flavourings and thickeners can be hidden sources of gluten, so it's important to read food labels carefully to check for gluten-containing ingredients.

Sample Of Gluten-Free Indian Diet
Here's a sample of a gluten-free diet,
1. Non-vegetarian Indian diet:

Early Morning:
Lukewarm water

For Breakfast:
Have a gluten-free omelette with onions, peppers, tomatoes and some gluten-free toast.
Try upma made with rice, corn, or quinoa instead of wheat flour.
Gluten-free oats go well with fruits, nuts, and seeds.

For Snacks:
Fruit (banana, apple, orange), hummus, peanut butter, and gluten-free crackers/rice cakes

For Lunch
Curried vegetables are prepared without the use of wheat flour.
White rice or buckwheat
Lentil soup (dal) or gluten-free soup with vegetables
Dressing for a mixed salad that is gluten-free

For Snacks
Chickpeas and nuts, roasted (almonds, cashews)
Murukku, chakli, and namakpare (roasted Makhana) are gluten-free alternatives to traditional Indian rice flour-based snacks

For Dinner
Baked or grilled chicken/fish with vegetables
Roti is made with chickpea or millet flour, which is gluten-free
Curry with cheese and vegetables (saag paneer)
Gluten-free yoghurt, cucumbers, and tomatoes make up a delicious raita

For Sweets
Serve with gluten-free yoghurt or honey and fresh fruit.
Coconut milk or almond milk-based rice pudding (kheer) that is gluten-free

2. Vegetarian Indian Diet
Here's a sample vegetarian Indian gluten-free diet:

Early Morning:
lukewarm water

For Breakfast:
Dosa and idli are made with fermented lentil and rice batter, both of which are gluten-free and served with a sambar and coconut chutney
Oats that are free of gluten and topped with various edibles
Almond or peanut butter on gluten-free bread

For Snacks:
Bananas, apples, oranges, and lemonade

For Lunch:
Curried vegetables are prepared without the use of wheat flour.
Combination of quinoa or brown rice and curd
Lentil soup or gluten-free soup with vegetables
Dressing for a mixed salad that is gluten-free

For Snacks:
Chickpeas and nuts, roasted (almonds, cashews)
Snacks made with rice flour, which is gluten-free

For Dinner:
Vegetables and paneer or tofu that have been grilled or baked.
Roti is made with chickpea or millet flour, which is gluten-free
Curry with cheese and vegetables (saag paneer)
Gluten-free yoghourt, cucumbers, and tomatoes make up a delicious raita

For Sweets:
Coconut milk or almond milk-based rice custard (kheer) that is gluten-free
Advice from a Registered Dietitian
Celiac disease, gluten sensitivity, and wheat allergies require a gluten-free diet for symptom control and protection against future health problems

The Bottom Line
In conclusion, a gluten-free diet is a way of eating in which foods containing the protein gluten are avoided. Celiacs, those with non-celiac gluten sensitivity, and those allergic to wheat must avoid gluten at all costs or face unpleasant symptoms and even more severe health problems, so they must follow a special gluten-free diet.

If you're on a gluten-free diet, you must carefully read labels and ingredients. However, if you consult a doctor about going gluten-free, you can still eat a nutritious, well-balanced diet.

It may help digestion and energy levels in people who don't have gluten-related disorders, too.