Gluten-Free Foods: What to Eat, What to Avoid in a Gluten-Free Diet
- Meenu Balaji
- Jun 28, 2024
- 6 min read
Updated: 21 hours ago
Are you seeking a list of gluten-free foods to incorporate into a gluten-free diet? Find a list of 100 Indian gluten-free foods. Before that, let's look at who should eat a gluten-free diet.
Who Should Avoid Gluten?
Eating gluten-free foods is not good for everyone. Since these foods are fibre-rich, cutting them down without proper replacement may affect your gut health and wellness. So, who is a gluten-free diet for?
Gluten sensitivity (Non-Celiac Gluten Sensitivity NCGS)
Gluten intolerance
Celiac Disease
If you have any of the above conditions, eating gluten-free foods would help you. Following it as the latest food trend, however, will affect your health. You may not get enough fiber or develop certain deficiencies.
Gluten-Free Foods
Rice is healthy and naturally gluten-free. It is my go-to gluten-free food. Rice has nutrients like B vitamins and fibre. Contrary to what many people think, eating rice won’t increase weight or blood sugar levels. It all depends on the quantity of rice that you eat.
Eating rice in the right portion size alongside dal (protein) and vegetables (fiber) can support weight loss. This will make it a balanced diet. In Indian cuisine, rice is used in dishes like biryani, pulao, idli and dosa.
Quinoa is a complete protein. It is also rich in fibre. Therefore, it supports your gut health. It is one of the rare plant foods that is a complete protein (1, 2, 3, 4, 5). It means that quinoa has all the essential amino acids. You can cook various recipes with quinoa like vegetable pulao, upma or salad. Take a look at 5 easy recipes using quinoa.
Brown rice contains manganese, magnesium, and selenium. Selenium is an excellent antioxidant. Furthermore, it plays an important role in thyroid function. If you have hypothyroidism, selenium is a must-have in your diet. You can use brown rice instead of white rice in pulao or tomato rice. Look at our gut-friendly recipes for tasty recipes.
Millets are gluten-free grains. They have been used in Indian cooking for many years. Millets are rich in antioxidants. Additionally, it has nutrients like magnesium and phosphorus (6, 7, 8). It is also effective in reducing blood sugar levels. Millets are used in many recipes like ragi kanji, jowar roti, ragi dosa, laddu, upma, pulao, etc.,
Buckwheat is gluten-free, despite its name. Like quinoa, it is a good source of protein and fibre. It also has minerals like zinc and iron.
Buckwheat sprouts are good for your heart health and are anti-inflammatory (9, 10, 11, 12). Have you tried making buckwheat flour pancakes? You could also mix gluten-free flour with it to make lighter pancakes. Or you could sprout buckwheat and use it in salads. Buckwheat is a good gluten-free food for celiac disease.
Amaranth is a nutrient-dense grain. It is rich in protein, fiber, and minerals like calcium and magnesium. Furthermore, amaranth is used during fasting as a Navratri atta. It is rich in lysine, an amino acid. Amaranth has antioxidants and can reduce inflammation (13, 14). Amaranth grain can be used in recipes like porridge. But my favourite is a cup of warm amaranth kheer.
Teff is a staple grain in Ethiopia. It is a good source of protein, iron and calcium. Here are 7 other wonderful vegetarian protein sources. You can use teff flour for cooking and baking. The glycemic index (GI) of teff flour is lower than wheat flour. Bread made from teff flour has a GI of 74, whereas it is 100 for white bread.
Regular oats available in the shops are usually contaminated with gluten. Because it is processed with gluten-containing foods. Look for certified gluten-free oats. These are better choices if you have gluten intolerance. Additionally, oats have a soluble fibre called beta-glucan. Beta-glucan can act as a prebiotic and improve your gut health. It also reduces blood sugar and cholesterol levels (15, 16, 17).
Wild rice is another gluten-free grain. It is higher in protein and even has fewer calories. Therefore, it is a healthier option than white rice and brown rice. It is also rich in antioxidants and supports your immune function. Understand how wild rice compares with brown rice and try this wild rice pulao recipe.
Gluten-Free Meals (vegan foods):
Here is a sample meal plan for a day with gluten-free foods. If you'd like to get a personalized nutrition plan, please book for a free call. P.S. For onion raita use plant-based yoghurt like coconut yoghurt.
Gluten Intolerance Symptoms
If you have gluten intolerance (18, 19, 20), you may have bloating, gas, or stomach pain. You may feel tired, get headaches, or have joint pains. Moreover, gluten sensitivity is also associated with gout. Uric acid levels are high and lead to joint pain in gout. People with gluten intolerance can also have skin issues like eczema.
Gluten Allergy Symptoms
For those with a gluten allergy, known as celiac disease (7), gluten is a trigger. When gluten sneaks into your diet, your immune system gets upset and attacks the lining of your small intestine. This can lead to severe stomach pain, diarrhea, and weight loss.
Plus, you might have vitamin and mineral deficiencies since your gut can't absorb nutrients properly. Talking to a healthcare professional is important for diagnosing and managing celiac disease.
Gluten-Free Products
Picking gluten-free products is important if you're dealing with gluten issues. Choose grains that are naturally free of gluten, like quinoa, rice, or millet. Use oats that are certified gluten-free.
Additionally, watch out for hidden gluten in processed foods such as sauces and condiments. Instead of regular pasta, choose from gluten-free versions made with rice flour, quinoa flour, red lentils or tapioca starch.
Tell me your go-to gluten-free meal in the comments. Would you like to know more about living gluten-free? Download a Free copy of the Gluten-free Living Guide.
What foods should you avoid on a gluten-free diet?
1. Bread: Regular bread is made from wheat flour. Therefore, it has gluten. Sourdough bread is an excellent low-gluten option. Try and see if it suits you.
2. Pasta: Traditional pasta is usually made from wheat flour, so it's a gluten-containing food. Also in the list are spaghetti, macaroni, and ready-to-eat noodles.
3. Cereal: Many cereals are made from grains like wheat, barley, or rye, which contain gluten. Check labels for gluten-free options.
4. Crackers: Crackers are made using wheat flour. Therefore, you should avoid them. Some brands specialize in gluten-free foods. Find such gluten-free products to use. You can also make crackers with gluten-free flour at home.
5. Baked Goods: Baked goods are made with wheat flour. Therefore they have gluten. Gluten-free versions are also available in some places. Certain brands make gluten-free biscuits, bread and cookies. However, I find that the taste is a hit or miss.,
6. Pizza: Pizza crust is also made from wheat flour. Therefore, it contains gluten. However, some places also offer gluten-free pizza options.
7. Beer: Most beers are made from barley, wheat, or rye. These grains contain gluten. Look for gluten-free beers if you're avoiding gluten.
Unlike inmost countries, gluten-free products are expensive in India. If you have the time, try making gluten-free foods at home with this list of 100 Indian foods. Surprisingly, you can find gluten in unexpected processed foods, too. Hence, it's important to read labels carefully. For more tips on how to start a gluten-free diet download our beginner's guide.
List of 100 Indian Gluten-Free Foods
Many people think that going gluten-free is restrictive. While the transition might be hard, there are plenty of gluten-free foods that are both healthy and tasty.
Pulses and Legumes:
Lentils (Masoor dal, Moong dal, Urad dal)
Chickpeas (Chana)
Split peas (Arhar dal)
Green gram (Moong)
Red kidney beans (Rajma)
Vegetables:
Spinach (Palak)
Kale
Broccoli
Cauliflower (Gobi)
Bell peppers (Capsicum)
Drumstick (Murungakkai)
Cluster beans (Gawar phali)
Ridge gourd (Turai)
Snake gourd (Padwal)
Bottle gourd (Lauki)
Fruits
Mango
Banana
Apple
Guava (Amrood)
Papaya
Jackfruit (Kathal)
Star fruit (Kamrakh)
Indian gooseberry (Amla)
Jamun (Indian blackberry)
Custard apple (Sitaphal)
All fruits
Nuts and Seeds
Almonds
Cashews (Kaju)
Walnuts (Akhrot)
Sesame seeds (Til)
Sunflower seeds
Herbs and Spices
Turmeric (Haldi)
Cumin seeds (Jeera)
Coriander (Dhania)
Fenugreek (Methi)
Ginger (Adrak)
Curry leaves (Kadi patta)
Asafoetida (Hing)
Cardamom (Elaichi)
Star anise (Chakra phool)
Kokum
Dairy and Plant-based alternatives
Milk (Cow's or plant-based like almond milk)
Yogurt (Curd or Greek yogurt)
Paneer (Indian cottage cheese)
Coconut milk
Cheese (Check for gluten-free varieties)
Oils and fats
Olive oil
Ghee (Clarified butter)
Mustard oil
Avocado oil
Meat and Fish
Chicken
Fish (Salmon, Tuna)
Lamb (Mutton)
Prawns
Traditional Indian Foods
Idli (Steamed rice cakes)
Dosa (Fermented rice crepe)
Sambhar (Lentil-based curry)
Rasam (Spiced tamarind soup)
Poha (Flattened rice)
Snacks and Sweets
Popcorn
Jaggery (Gur)
Puffed rice (Murmura)
Chana chaat (Chickpea salad)
Makhana (Fox nuts)
Dhokla (Steamed gram flour cake)
Thepla (Spiced flatbread)
Patra (Steamed colocasia leaves)
Chakli (Savoury spiral snack)
Undhiyu
Condiments and Sauce
Pickles (Achaar)
Chutneys (Mint chutney, Tamarind chutney)
Coconut chutney
Tomato sauce (Check for gluten-free brands)
Mustard sauce
Grains and Flours
Besan (Chickpea flour)
Rice flour
Sorghum flour (Jowar atta)
Amaranth flour (Rajgira atta)
Buckwheat flour (Kuttu atta)
Desserts
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