Diet Chart For gluten free
Last Updated: Sep 25, 2024
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:
- Wheat
- Barley
- Rye
- Triticale (a cross between wheat and rye)
- 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:
- For your baked goods, choose gluten free flours that are high in protein and fiber.
- Choose healthy pastas that are made with quinoa or brown rice flour.
- Get plenty of fiber.
- Consider working with a registered dietitian.
Don'ts:
- Assume that if a label says gluten free, that food is healthy.
- Hop on board the gluten-free train just to fit in.
- Opt for a diet of gluten-free processed foods.
- Ignore the risks of going gluten-free
Food Items You Can Easily Consume
- 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.
- Vegetables: all gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables
- 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.
- Milk and milk products: low fat milk, low fat curd, low fat paneer.
- Meat,fish & egg: Skin out chicken, egg white, fish like salmon, sardines, trout, mackerel, tuna.
- Oil: 2 tsp (10ml) (olive and peanut oil, soybean, corn, and sunflower oils)
- Sugar: 2 tsp (10gm) (Brown)
- Other beverages: green tea.
References
- Thompson T. Folate, iron, and dietary fiber contents of the gluten-free diet. Journal of the Academy of Nutrition and Dietetics. 2000 Nov 1;100(11):1389. [Cited 27 June 2019]. Available from:
- Saturni L, Ferretti G, Bacchetti T. The gluten-free diet: safety and nutritional quality. Nutrients. 2010 Jan;2(1):16-34. [Cited 27 June 2019]. Available from:
- Case S. The gluten-free diet: how to provide effective education and resources. Gastroenterology. 2005 Apr 1;128(4):S128-34. [Cited 27 June 2019]. Available from:
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