From sportspeople to celebrities, everyone’s promoting gluten free foods. The reason is simple: A wide range of benefits for those diagnosed with gluten-sensitivity. A gluten free diet may include meals made out of rice, oats, buckwheat, amaranth etc. Learn how this gluten free diet plan works like a charm for your gluten sensitive stomach. 

Going gluten free is all the rage these days, with everyone from celebrities to professional sportspeople promoting the benefits. But the point is, how beneficial is it? Is it really worth including gluten free meals in your daily routine? Let's have a quick look at all its aspects. This diet, however, is not for everyone. The following information is meant to serve as a starting point for those who have recently been diagnosed with celiac disease or gluten sensitivity. Not all components of the gluten free diet are as straightforward as they appear.

Consult a skilled nutritionist or your healthcare professional for specialised gluten free dietary advice for yourself or a loved one. This is a modified diet. A modified diet is one that is customised as per the nutritional needs of an individual. As every individual is different, the nutritional requirements are different too, but due to their popularity, a few healthy people have begun to include them in their daily routine as well.

What is a gluten free diet?

A gluten free diet, as the name suggests, does not contain any gluten, which is a protein present in wheat and other cereals. It entails consuming solely gluten free whole foods like fruits, vegetables, meat and eggs, as well as gluten free processed items like gluten free bread or pasta. There are numerous naturally gluten free grains that can be prepared in a variety of ways, which you’ll learn about later.

A gluten free diet plan is basically for those who are allergic to gluten protein or suffer from celiac disease.

Health benefits of a gluten free diet

Consuming gluten free foods has become fashionable these days, but there is much debate over the health benefits and risks of doing so, even if you are not gluten-intolerant. For those with celiac disease or gluten intolerance, however, a gluten free diet is essential. There are many myths regarding the same, but one thing is certain - it provides significant health benefits to people who have gluten intolerance or celiac disease. Here is a list of its benefits:-

  1. Good energy levels: -

    Switching to a gluten free diet can allow your intestines to repair, letting you enhance your nutrition assimilation. It boosts energy levels too.
  2. Helps in maintaining healthy weight gain: -

    You may eliminate stressors like gas, bloating, etc. by choosing healthier, gluten free meals, allowing your body to function normally. As a result, your body will be able to maintain a healthy metabolism and obtain the nutrients it requires to function properly. 
  3. No more bloating: -

    Abnormal gas production is the key reason behind bloating. It's critical to avoid these items and stick to a gluten free diet if you want to avoid painful bloating.
  4. Reduces the level of joint discomfort: -

    Wrist, knee, and back discomfort are all common symptoms of celiac disease. This is because celiac disease causes an aberrant immune response, which increases inflammation. As a consequence, a gluten free diet may help to reduce joint muscle soreness and pain.
  5. Reduces migraine/headache frequency: -

    Migraine headaches are clearly more common in those who have gluten sensitivity or celiac disease. As per studies, switching to a gluten free diet can lessen the frequency of these headaches.
  6. Fights depression: -

    Celiac disease patients are more likely to experience sadness. However, studies have discovered that eating a gluten free diet can enhance a patient's quality of life and reduce depressive symptoms.
  7. Reduces lactose tolerance: -

    Celiac disease and gluten sensitivity are frequently accompanied by lactose intolerance. This is because the enzyme lactase, which breaks down the lactose contained in dairy products, is produced by the stomach lining. 
  8. Improves bone health: -

    Due to nutrient mal-absorption, undiagnosed celiac disease patients frequently have severe calcium deficiencies. Calcium mal-absorption can cause weak bones and reduced bone density.

Gluten free menu

Here’s a comprehensive list of gluten free food list and how you can include it in your daily diet:

Food item How you can include it in your diet/ recipe
Rice All kinds of rice can be consumed. You can have boiled rice with curd or vegetable stock.
Quinoa You can make quinoa bar, quino a bowl, quinoa high protein salad, quinoa – pear bake, quinoa patties etc.
Millet Chicken stew with millet balls, summer millet tangy salad, lentil-millet stuffed squash, and mushroom–millet soup are good options.
Oats Oatmeal, chocolate oat cookies, oats idli, oats fondant, and sweet oats balls are healthy options
Buckwheat You can have buckwheat pancakes, buckwheat noodles, buckwheat bread, buckwheat cheela.
Amaranth Amaranth feta salad amaranth patties, amaranth chicken breast sticks, and amaranth porridge can be consumed
Sorghum You can have bread, whole grain sorghum pasta.


You can also try out these quick and healthy recipes to add some extra zing to your plate:-

Bottom line

Gluten isn't harmful to most people. Their bodies can process the protein completely without any side effects. Gluten free foods, on the other hand, can have a negative influence on those who have gluten sensitivity or celiac disease. For those who are gluten-sensitive, the numerous advantages of going gluten free can outweigh the cost of giving up this protein. While it may not appear easy at first, practice makes perfect, and eating gluten free will become second nature to you before you know it! But do not forget to consult your health expert before trying out anything new.