We’ve all heard the word “gluten” by now. There are no products in grocery stores that say they are gluten-free on the label. So, what is “gluten,” and what does “gluten-free diet” mean? Let’s talk more about this. Continue reading.
What is a Gluten-free Diet?
Before we can figure out what a gluten-free diet is, we need to learn more about gluten. Gluten is a protein that is found in rye, barley, and wheat, among other grains. People with diseases like celiac disease can get sick if they eat gluten. People who have health problems related to gluten, like these people, should eat a gluten-free diet.
Gluten-free diets claim to give you more energy, improve your health, and help you lose weight. But a gluten-free diet changes what you eat and how you get your nutrients. Because of this, it is not a good idea to start a gluten-free diet without first talking to a doctor or dietitian.
If you have any of the following health problems, your doctor or dietitian may suggest that you start a gluten-free diet:
Gluten ataxia: Gluten ataxia is an autoimmune disease that affects some nerve tissues. It makes it hard to move and control muscles on your own.
Celiac disease: When someone has celiac disease, their immune system does something that hurts the lining of their small intestine. It is an autoimmune disorder that slowly stops the body from getting the nutrients it needs.
Wheat allergy: When a person has a wheat allergy, their body mistakes the proteins in wheat for something that makes them sick. The immune system responds by making an antibody, which can make it hard to breathe, cause congestion, and cause other problems.
Non-celiac gluten sensitivity: Even if a person doesn’t have celiac disease, they can still have some of its symptoms, like bloating, stomach pain, constipation, headaches, and so on. People with this problem are said to be sensitive to gluten, which makes them act in bad ways.
A person on a gluten-free diet needs to pay close attention to what they are doing. They need to be aware of the foods they eat and where they come from. People who don’t have any of the above-mentioned health problems can also eat this way/ since it is said to be good for their health.
You can also read about the best vegan diet plan to control diabetes.
What to eat and what to avoid on a gluten-free diet
People in India who have celiac disease or are sensitive to gluten don’t have to look far to find gluten-free foods they can eat. Most people in the subcontinent eat rice as their main food. They can just give up the roti and eat rice instead. People in our country can choose from many different kinds of rice. If they don’t want to eat rice, they can switch to millets instead. If they want roti, they can have jowar-made roti instead of wheat-made roti.
India also has a lot of food that doesn’t contain gluten. You can have dosa, poha, fruits, or dhokla for breakfast, curry with rice for lunch, and a salad and grilled meat for dinner. Here is a gluten-free diet that you can follow for 7 days:
Gluten-Free Diet Plan Chart
Find our 7-day plan for gluten-free meals below –
Day 1 Diet Plan
Plan the rest of your gluten-free week based on what you ate on Day 1. As the week goes on, it will help you stick to your diet plan better.
Breakfast – Ragi Dosa(1 dosa), Skimmed Milk(1 cup), Sambar (1 Katori)
Midmorning: Almonds and a small pear (4 almonds)
Lunch: 1.5 Katori of steamed brown rice, 1 Katori of moong dal, and a cucumber and lettuce salad (1 Katori)
Evening snack – Buttermilk (1 glass) Pumpkin Seeds (2 tbsp)
Dinner – Grilled Chicken (75 grams), Tomato Chowder (1.5 katori), Quinoa Pulao (1 katori)
Day 2 Diet Plan
Breakfast – Millet vermicelli (1.5 katori), Boiled egg white (1 egg), Skimmed milk (1 cup)
Apple at 11 a.m. (1 small) Two whole walnuts.
Lunch – Jowar roti (2 roti/bhakri), Panner sabji (1 katori), Tomato Salad (1 katori)
Evening snack: one cup of tea with less sugar and sprouts bhel (1 cup)
Brown rice pulao (1 katori) and sprouts raita for dinner (1 katori)
Day 3 Diet Plan
Breakfast – Vegetable poha (1 katori), skimmed milk (1 cup), Sambar (1 katori)
Small pear and almonds for a morning snack (4 almond)
Lunch – Besan Roti (1 roti) Curry Chole (1 katori) Vegetable Salad (1 katori) Curd (1 katori)
Evening snack: 1 glass of green tea and popcorn (1 cup)
Dinner – Palak Soup(1 katori)+ Millet Khichdi ( 1.5 katori)
Day 4:
For breakfast, have two Dal Idlis, one tablespoon of Pudina Chutney, and skimmed milk (1 cup)
Apple for a morning snack (1 small) Two whole walnuts.
Lunch – Nachni Roti(1 roti/chapati) Tomato Onion Salad (1 katori) Kala Chana ki Sabji (1 katori) Curd (1 katori)
Evening snack – Buttermilk (1 glass) Pumpkin Seeds (2 tbsp)
Dinner – Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji (1 katori)
Day 5 of the diet:
Any kind of egg with fruit juice and a banana for breakfast.
Morning snack: a small apple (2-3/4 inches in diameter). 2 Whole Walnuts
Lunch – Palak Paneer (2 katori) Multigrain Roti (1 piece) Salad with bean sprouts (1 katori)
Evening snack– Buttermilk (1 Glass)
Palak Brown Rice for dinner (1.5 katori) Pepper Chicken on the Grill (50 grams) Curd and Cucumber Raita with Low Fat (1katori)
Day 6:
Breakfast: 1 Mung Dal Chilla, 1 boiled egg, and 1 glass of skim milk (1 cup)
Pear for a morning snack (1 small) Almonds (4 almond)
Lunch – Jowar Roti(2 roti/bhakri) Paneer Sabji (1 katori) Tomato Salad (1 katori)
Evening snack: 1 glass of green tea and popcorn (1 cup)
Brown rice pulao (1 katori) and sprouts raita for dinner (1 katori)
Day 7:
For breakfast, have one Mung Dal Chilla, one boiled egg, and skim milk (1 cup)
Morning snack: a small apple (2-3/4 inches in diameter). 2 Whole Walnuts
Lunch – Nachni Roti(1 roti/chapati) Tomato Onion Salad (1 katori) Kala Chana ki Sabji (1 katori) Curd (1 katori)
Evening snack: pumpkin seeds and 1 glass of buttermilk (2 tbsp)
Dinner – Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji (1 katori)
Our gluten-free diet chart takes your nutritional needs into account and tries to meet the daily nutritional needs of an adult person. If you’re still hungry after following our serving size, slowly add more food to your plate until you’re full.
Gluten-Free Diet Benefits
Starting a gluten-free diet comes with its own pros and cons. In this section, we will talk about the benefits of a gluten-free diet. Studies show that people with irritable bowel syndrome also benefit from a gluten-free diet. This is because gluten is bad for people with gluten sensitivity and other health problems. But a gluten-free diet can help people who don’t have any of these health problems.
A gluten-free diet benefits all. How? Here are a few ways that eating gluten-free can help people who don’t have gluten intolerance:
- It tells people on a diet that they should eat more fruits and vegetables because they are all gluten-free.
- It gets rid of unhealthy processed foods from your diet. On this plan, you eat less junk food.
- As you eat more minerals, vitamins, and antioxidants, you are also less likely to get sick from germs and viruses.
- The Gluten Intolerance Group says that eating gluten-free also lowers the risk of heart disease, cancer, and diabetes.
Also, read the best keto diet plan.
Summary
Gluten is an important form of protein that you shouldn’t cut out of your diet before talking to an expert. If you don’t have gluten intolerance or a disease caused by gluten, you should think carefully about whether a gluten-free diet is right for you. But if you are, you should talk to a dietitian and ask for gluten-free alternatives to help you get the nutrients you need.
