Avoiding gluten is a real challenge but like every coin has two sides, a glutenfree diet too comes with its own set of pros and cons. But, it is important to test what suits you, whether you’re gluten intolerant or does your system function better without gluten. However, the gluten symptoms vary from person to person. If you’re into it, millets are one of the best sources for gluten free diet giving you maximum health benefits along with gluten free diet benefits. Check more benefits of millets and recipes. Also, the pegan diet emphasizes whole foods, especially vegetables, while largely prohibiting gluten, dairy, most grains, and legumes.
Gluten Free Diet Benefits:
However, highlighted here are some of the pros of following this type of diet:
- Studies have shown that following a diet with no gluten can provide relief in digestive symptoms, which may include bloating, gas, fatigue, and constipation.
- A gluten-free diet reduces chronic inflammation and especially helps those who are suffering from celiac disease.
- Follow this diet if you want to boost your energy levels and to get rid of iron deficiency.
- As this diet basically eliminates junk food and processed foods but includes healthy fruits and vegetables, it helps in weight loss.
Gluten Free Food List:
Here is some gluten free food list of grains, starches or flours that can be easily included while following a gluten-free diet:
There are many questions like, is rice gluten free, is oats gluten free, etc. Here is the gluten free diet plan with all the safe foods included.
- Cereals: rice, Makki atta, tapioca, sago, bajra, jowar, singhara atta, kuttu atta, arrowroot
- Pulses: all dals
- Processed cereals: chirwa, murmur, rice flakes, cornflakes, puffed rice, popcorn, rice noodles, rice papad, sago papad
- Snacks: idli, dosa, vada, potato cutlet, roasted corn
- Desserts: Freshly prepared rice kheer, sago kheer, fresh Paneer, caramel custard, carrot halwa
- Beverages: Fresh juices, milk, and its products, fresh soups with without cornstarch
- Fresh foods: Freshly cooked vegetables, fresh fruits, and fats and oils, whole/ground spices and condiments, freshly cooked meat, fish, chicken, egg.
Gluten Foods To Avoid:
The celiac disease is a majorly occurring disease with gluten intolerance. Gluten free diet is very difficult because gluten is just not in our atta. Special care has to be taken to completely keep away gluten. Here are the gluten foods to avoid. This list is also a celiac disease diet foods to avoid.
- All supplements that contain gluten since wheat starch is used as a binding agent in tablets and capsules.
- Cosmetics since Gluten can be found in products such as lipstick.
- All grain alcohols such as beer and malted liquors.
- Atta, Maida, sooji, rye barley, Dalia, and their products.
- Noodles, pasta, bread, bread rolls, pizzas, wheat flakes, soup sticks, seviyan, rusk, cake.
- Burger, kulcha, naan, upma, crackers, biscuits, cutlets, and other wheat products.
- Barley water, hot chocolate, Complan, Horlicks, Boost, Bournvita, soups made of soup cubes or soup powder.
- Tinned and canned foods, sauces, instant curry mixes, baked beans.
- Sausages, hams, seekh kebab, tikka.
Tips To Help You Follow A Gluten Free Diet:
It should be known that following a gluten-free diet is not pocket-friendly at all, as most of the products that are gluten-free are expensive and not everyone can afford them easily.
- Always read the label at the back of every food product to help you avoid certain ingredients that are not part of a gluten-free diet.
- Inform your friends that you are following a specific type of diet so that they may choose places to dine out where you too can enjoy the food as much as they do. Their teasing may also make you more determined to stick to your diet.
- Plan ahead of time in case you are about to travel or go on a trip. Do some research about the places where you can eat and also hunt about for places that offer readily available gluten-free foods to help make your health journey a bit easier and enjoyable as well!
- Start using separate cooking utensils to prepare your glutenfree foods to avoid cross-contact with gluten-containing foods.
Though most people can consume foods that contain gluten without any harmful or adverse effects, if you are about to follow a gluten-free diet, it is advisable to choose plenty of healthy and delicious natural gluten-free foods. Also, always make sure to add plenty of whole foods, single-ingredient foods, and lean protein sources to your diet. This will avoid any risks and will not only keep your stomach happy but will also help you lead a healthy lifestyle.