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Diet Chart For gluten free

Last Updated: Dec 05, 2023


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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

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)
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)
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)
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)
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)
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)
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


  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.


  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.


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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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