Gluten-free diet plan for beginners

Table of Content

• Introduction

• What comprises a gluten-free diet?

• Foods to eat in gluten-free diet

• Foods to avoid in gluten-free diet

• How to start a gluten-free diet

• Gluten Free Diet Plan Chart

• Take Home Points

• FAQ on Gluten-free diet plan for beginners

Introduction

Opting for a gluten-free diet shouldn’t be complicated at all. You can follow such a diet as a medical necessity or just for personal preference. A recent study showed that 21% of Indians consume a gluten-free diet.

If you are on a gluten-free diet, there are certain foods you should exclude, such as wheat and rye products. While most studies on gluten-free diets involve people with celiac disease, gluten in the diet can affect people with conditions like non-celiac gluten sensitivity (NCGS).

Allergic reactions can occur when your body produces antibodies to counteract wheat proteins. This can trigger potentially serious complications like anaphylactic reaction. It is advisable to consult a health professional if you experience gastrointestinal problems for the correct diagnosis.

Regardless of your goals, this blog will be helpful even if you are trying to find a gluten-free diet for vegetarians.

What comprises a gluten-free diet?

The most surprising thing about a gluten free diet is that it is similar to a healthy traditional diet that is exclusive of many fancy foods. A gluten-free diet involves an eating plan that excludes foods containing gluten. Gluten refers to a protein typically found in wheat, rye, barley and triticale.

The main purpose of a gluten-free diet is to manage signs and symptoms of celiac disease and other health problems associated with gluten. This diet is also popular among people who have been diagnosed with gluten-related medical conditions.

Tips on gluten-free diet for beginners

The basis of gluten-free diet for beginners involves skipping all foods and ingredients containing gluten. There are certain foods you should eat and what you are supposed to avoid.

Foods to eat in gluten-free diet

It is worth noting that many foods in their natural forms are free of gluten. These include legumes, vegetables, eggs, poultry, meat, oils, dairy products, fruits, seafood, nuts and seeds.

However, if these foods have been processed and contain additives, flavours and other ingredients, they may not be safe to eat. Fortunately, there are plenty of natural gluten-free food options like grains and starches that you can consume when you are on a gluten-free diet. Examples include:

·         Wild rice

·         Sorghum

·         Teff

·         Tapioca

·         Rice

·         Quinoa

·         Potatoes

·         Corn

·         Millet

·         Buckwheat

·         Amaranth

·         Arrowroot

·         Sago flour

·         Oats

Foods to avoid in gluten-free diet

If you are following a gluten-free diet, you are supposed to avoid the following gluten-containing foods which include:

·         Wheat

·         Wheat bran

·         Wheat starch

·         Udon

·         Triticale

·         Spelt

·         Seitan

·         Semolina

·         Bulgur

·         Durum

·         Farina

·         Faro

·         Graham flour

·         Einkorn

·         Kamut

·         Barley

·         Barley malt/extract

·         Couscous

·         Emmer

·         Matzo flour

·         Rye

·         Orzo

As far as gluten is concerned, not all types of foods are straight forward. Some foods may or may not contain gluten depending on how they have been prepared. It is thus advisable to avoid these foods unless they are clearly labelled “gluten-free.” These include:

·         Flour and cereal products

·         Brown rice syrup made from barley

·         Hydrolyzed plant protein, vegetable protein, and textured vegetable protein.

·         Modified food starch

·         Rice malt

·         Malt vinegar

·         Soy sauce

·         Teriyaki sauce

·         Natural flavours and seasonings

It is important to scrutinise all the ingredients in any product even if they are labelled “gluten-free.” Some products may contain unexpected gluten such as:

·         Breads

·         Communion wafers

·         Broths

·         Brewer’s yeast

·         Brown rice syrup

·         Croutons

·         Salad dressings

·         Energy bars

·         Ice cream and gelato

·         Herbal and nutritional supplements

·         Over-the-counter medications and drugs

·         Licorice

·         Roux

·         Marnandes

·         Playdough

·         Processed meats

·         Thickeners

·         Veggie burgers

·         Sauce and gravies

How to start a gluten-free diet

Whether you are starting a gluten-free diet for weight loss or due to other reasons, planning is paramount if you want to make it through your journey. The following guidelines can be very helpful:

1.  Draft your grocery list

It can be helpful to list down the meals you want to take throughout the week and come up with a list of the ingredients you may require. Starting this way will give you ample time to search for all the recipes that don’t contain gluten.

2.  Search for substitutes

It can be quite challenging once you realise that there are certain foods you will have to avoid yet you are so used to them. The good news is that there are plenty of gluten-free alternatives available in the market, such as gluten-free flours and alternative grain substitutes. You can as well substitute gluten-free grains instead of grains that contain gluten. For instance, you can try chicken pasta, quinoa pasta, or brown rice pasta instead of the regular gluten-containing wheat pasta.

3.  Plan on storage

Think about how you will be storing gluten-free products and ingredients. You can establish an isolated space for gluten-free products to prevent cross-contamination. Additionally, it can be helpful to set up utensils for cooking or baking gluten-free ingredients. For example, toast your breads using a toaster that is specifically meant for gluten-free products.

4.  Inform your loved ones

It is important to let your friends or family members know that you are switching to a gluten-free diet. Friends and relatives will encourage you throughout your journey and help in selecting restaurants that offer gluten-free options while ensuring that you enjoy celebrations together.

5.  Be patient

It can be difficult to overhaul your entire meal plan overnight. Patience is necessary because it may take a few weeks to ensure that you have removed all gluten-containing food items from your diet.

Gluten Free Diet Plan Chart

You should pay careful attention if you are following a gluten-free diet. It is important to know the food you are consuming and their sources. Given that gluten-free diet plans come with many health benefits, you can try our 7-day meal plan which is easy to stick with.

Gluten Free Diet Plan Day 1

Your day 1 diet plan should help in planning for the rest of the week.  Here are our suggestions:

·         Breakfast: 1 cup of skimmed milk, ragi dosa, and Sambar (1katori).

·         Mid-morning: 4 almonds and a small pear.

·         Lunch: Steamed brown rice, moong dal, and cucumber lettuce salad.

·         Afternoon snack: 2 tablespoons of pumpkin seeds and a glass of buttermilk.

·         Supper: 75 grams of grilled chicken, tomato soup, and quinoa pulao.

Gluten Free Diet Plan Day 2

·         Breakfast: 1 cup skimmed milk, 1b boiled egg white, and i.5 katori of millet vermicelli.

·         Mid-morning: 1 small apple and 2 whole walnuts.

·         Lunch: Tomato salad (1 katori), jowar roti (2 roti/bhakri), and Panner sabji (1 katori).

·         Afternoon snack: Sugarless tea and 1 cup of bhel sprouts.

·         Supper: 1 katori of brown rice pulao and 1 katori of Raita sprout.

Gluten Free Diet Plan Day 3

·         Breakfast: 1 cup of skimmed milk, vegetable poha (1 katori) and Sambar (1 cup).

·         Morning snack: 4 almonds and a small pear.

·         Lunch: 1 Besan roti, Chole curry (1 katori), vegetable salad (1 katori), and curd (1 katori).

·         Afternoon snack: A glass of green tea and a cup of popcorn.

·         Supper: Millet khichdi (1.5 katori) and Palak soup (1 katori).

Gluten Free Diet Plan Day 4

·         Breakfast: 2 pieces of Dal Idli, 1 cup of skimmed milk, and 1 tablespoon of Pudina Chutney.

·         Morning snack: 1 apple and 2 whole walnuts.

·         Lunch: Nachni roti (1 chapati//roti), Kala Chana ki Sabji (1 katori), tomato onion salad (1 katori), and curd (1 katori).

·         Afternoon snack: 2 tablespoons of pumpkin seeds and a glass of buttermilk.

·         Supper: Paneer onion capsicum Sabji (1 katori) and Besan Methi ka Parantha (1 parantha).

Gluten Free Diet Plan Day 5

·         Breakfast: A banana, fruit juice and 2 eggs.

·         Morning snack: 1 small apple and 2 whole walnuts.

·         Lunch: 1 piece of multigrain roti, beans sprouts salad (1 katori), and Palak Paneer (2 katori).

·         Afternoon snack: 1 glass of buttermilk.

·         Supper: Palak brown rice (1 katori), low fat curd cucumber Raita (1 katori), and 50 grams of grilled pepper chicken.

Gluten Free Diet Plan Day 6

·         Breakfast: 1 piece of Moong Dal Chilla, 1 boiled egg, and a cup of skimmed milk.

·         Morning snack: 1 small pear and 4 almonds.

·         Lunch: Tomato salad (1 katori), Jowar roti (2 roti), and Paneer Sabji (1 katori).

·         Afternoon snack: 1 glass of green tea nad a cup of popcorn.

·         Supper: Raita sprouts (1 katori) and Brown rice pulao (1 katori).

Gluten Free Diet Plan Day 7

·         Breakfast: 1 piece of Moong Dal Chilla, 1 cup of skimmed milk, and 1 boiled egg.

·         Morning snack: 1 small apple, and 2 whole walnuts.

·         Lunch: Nachni roti (1 chapati), Kala Chana ki Sabji (1 katori), tomato onion salad (1 katori), and curd (1 katori).

·         Supper: Paneer onion capsicum Sabji (1 katori) and Besan Methi ka Parantha (1 parantha).

Our gluten-free diet chart considers your nutritional requirements and tries to cater for all your daily dietary requirements. In the event that you are not satisfied with our recommendations, you can gradually increase your portions to satisfy your hunger.

Take Home Points

Although gluten is an essential protein, you can remove it from your diet without necessarily having to consult an expert. If you are not allergic to gluten or don’t suffer from any gluten-related disease, give it a second thought whether to switch to a gluten-free diet or not. However, it is important to seek professional advice from a dietician for gluten alternatives that can meet your nutritional needs.