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Diet Chart For gluten free

About Diet Chart Food Items To Limit Do's And Dont's Food Items You Can Easily Consume

About

About

Gluten is a mixture of protein that is found in wheat and in related cereals like barley. Ryle gluten is what gives the dough its elasticity, and the final product, a chewy texture. There are three categories of gluten-related disease that brought gluten into scrutiny. The Celiac Disease is autoimmune where the individual's own body attacks the intestinal cells. The Wheat Allergy is not gluten-specific but an individual might be allergic to one of the hundred proteins in wheat. About 2-6% suffer from the Non- Celiac Gluten disorder that leads to intestinal and/or extraintestinal symptoms. Although, the mechanism is not well understood.

Gluten-Free diet excludes the protein called gluten. The gluten-free diet is advised because of the finding that gluten increases the gut permeability that causes symptoms like diarrhoea and bloating. Gluten-free products are available in the market. However, it is advised to have natural gluten-free food like rice, corn, soy, potato, beans, millet etc. Celiac disease patients need to be extra careful and should only consume gluten-free food items.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Utappam 1 + 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 Lemon
Lunch (2:00-2:30PM)1 cup rice+ Soy bean curry1/2 cup+ Daal 1/2 cup + small cup low fat curd.
Evening (4:00-4:30PM)Green Tea 1 cup + Mur-mure chat (1/2 cup)
Dinner (8:00-8:30PM)2 Ragi roti + Baked Pumpkin (1/2 cup)
Monday
Breakfast (8:00-8:30AM)Mix veg Poha 1 cup
Mid-Meal (11:00-11:30AM)1 cup Pomegranate
Lunch (2:00-2:30PM)1 cup rice + lady's finger curry 1/2 cup + Fish curry(100g fish) 1/2 cup.
Evening (4:00-4:30PM)Carrot strips n Cucumber (1/2 cup)
Dinner (8:00-8:30PM)2 Ragi Roti + MashedPotato (1/2 cup)
Tuesday
Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup
Mid-Meal (11:00-11:30AM)1 Orange
Lunch (2:00-2:30PM)1 cup rice + 1/2 cup Kidney beans curry+ Snake guard sabji 1/2 cup.
Evening (4:00-4:30PM)Green Tea 1 cup + Almonds(4) + Chashews (4)
Dinner (8:00-8:30PM)2 Ragi Roti + Stuffed Bell pepers (1/2 cup)
Wednesday
Breakfast (8:00-8:30AM)2 Besan cheela+ Green chutney
Mid-Meal (11:00-11:30AM)1 cup Grapes
Lunch (2:00-2:30PM)Veg pulav rice 1 cup+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)Green Tea 1 cup + Mur-mure chat (1/2 cup)
Dinner (8:00-8:30PM)2 Ragi Roti + Bottle Gourd curry (1/2 cup)
Thursday
Breakfast (8:00-8:30AM)2 Idli(rice) + Sambar 1/2 cup + Tomato Chutney
Mid-Meal (11:00-11:30AM)2 Chikus
Lunch (2:00-2:30PM)1 cup brown rice+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage sabji
Evening (4:00-4:30PM)Carrot strips n Cucumber (1/2 cup)
Dinner (8:00-8:30PM)2 Ragi Roti + Fish curry (1/2 cup)
Friday
Breakfast (8:00-8:30AM)1 Moong dal cheela + Tomato chutney.
Mid-Meal (11:00-11:30AM)1 Lemon
Lunch (2:00-2:30PM)1 cup rice+ 1/2 cup Daal+ Palak sabji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)Green Tea 1 cup + Almonds(4) + Chashews (4)
Dinner (8:00-8:30PM)2 Ragi Roti + Baingan Bharta (1/2 cup)
Saturday
Breakfast (8:00-8:30AM)1 Rice dosa + Potato masala 1/2 cup
Mid-Meal (11:00-11:30AM)Watermelon 1 cup
Lunch (2:00-2:30PM)Chicken biriyani 1 cup +1/2 cup raita.
Evening (4:00-4:30PM)Aloo chat (1/2 cup)
Dinner (8:00-8:30PM)2 Ragi Roti + Stuffed Karela (1/2 cup)

Food Items To Limit

Avoid all foods and drinks containing the following:

  1. Wheat
  2. Barley
  3. Rye
  4. Triticale (a cross between wheat and rye)
  5. Oats (in some cases)

While oats are naturally gluten-free, they may be contaminated during production with wheat, barley or rye. Oats and oat products labeled gluten-free have not been cross-contaminated. Some people with celiac disease, however, cannot tolerate the gluten-free labeled oats.

Do's And Dont's

Do's:

  1. For your baked goods, choose gluten free flours that are high in protein and fiber.
  2. Choose healthy pastas that are made with quinoa or brown rice flour.
  3. Get plenty of fiber.
  4. Consider working with a registered dietitian.

Don'ts:

  1. Assume that if a label says gluten free, that food is healthy.
  2. Hop on board the gluten-free train just to fit in.
  3. Opt for a diet of gluten-free processed foods.
  4. Ignore the risks of going gluten-free

Food Items You Can Easily Consume

  1. Cereal: Rice, oats, jowar, bajra, ragi Pulses: red gram, green gram, black gram, bengal gram and beans like kidney, navy, pinto, back eyed, broad, cluster, french.
  2. Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables
  3. Fruits: banana, citrus fruits-orange, mousambi, grape fruit, lemon; berries-strawberry, blueberry, black berry; cranberry, cherries, papaya, pineapple, avocado, guava. Nuts & seeds: chia & flax seeds, almonds, walnuts.
  4. Milk and milk products: low fat milk, low fat curd, low fat paneer.
  5. Meat,fish & egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
  6. Oil: 2 tsp (10ml) (olive and peanut oil, soybean, corn, and sunflower oils)
  7. Sugar: 2 tsp (10gm) (Brown)
  8. Other beverages: green tea.

Popular Questions & Answers

Sir I am 32 years female having hypothyroidism. .I am taking 25 mcg thyroxine medicine .and because of which some time my glucose level increases .tell how to stop my medicine.

BHMS, MD - Homeopathy, PhD
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Hello Why don't you go for homoeopathic treatment for hypothyroidism as well as other changes that have started to occur in your system? Homoeopathy has shown significant improvement in the cases of lifestyle disorders as well as the levels of thy...
1 person found this helpful

Hello, I am trying to loose weight as I am having a little fat at my stomach area and on daily basis I am getting acne and pimples every day, can you please help me to get rid of this?

Hi lybrate-user To get rid of acne. Eat gluten free diet. Bring down your dairy consumption and chicken consumption. For medicines you have to come to prepaid private chat.
4 people found this helpful

I have hypothyroidism for more than two years now. Even though the blood test result are normal, the symptoms never subside like insomnia, cold intolerance etc. Please can you help me?

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Making dietary changes is your first line of defense in treating hypothyroidism. 1. Greatly reduce or eliminate caffeine and sugar, including refined carbohydrates like flour, which the body treats like sugar. 2. Up the protein - Protein transport...

Can hypothyroidism take leafy vegetable in high quantity .and what food to avoid for hypothyroidism apart from cabbage cauliflower n soybean.

MBBS, CCEBDM, Diploma in Diabetology, Diploma in Clinical Nutrition & Dietetics, Cetificate Course In Thyroid Disorders Management (CCMTD)
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lybrate-user ji, Thanks for the query. For persons with Hypothyroidism, it is necessary to avoid soy beans & soy containing products completely. As regards the other list like cabbage, cauliflower, radish, mustard, coffee, peanuts etc, these can b...
1 person found this helpful

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Content Details
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Pharmacology
Reviewed By
Diploma In Diet & Nutrition
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