Struggling With Gluten Intolerance? Here Are Some Gluten-Friendly Foods, A 7-Day Gluten Free Diet Plan And Recipes

Celiac disease is a known condition that affects millions of people around the world. It results in gastrointestinal symptoms, and the following most common symptom is fatigue. In contrast, though, gluten intolerance – or non-celiac gluten sensitivity – does not entail autoimmune-based damage to the small intestine. However, those who get symptoms from gluten must continue observing a gluten-free diet.

Knowledge of which gluten-free diet foods to consume and which are best avoided can be revolutionary when helping you lead healthy, comfortable lives with minimal pain and suffering. Let's dive into this blog to better understand gluten intolerance. It will provide food options for a gluten-free diet, sample diet charts, and some amazing meal options for someone suffering from gluten intolerance.

Table Of Contents

1. What Is Gluten Intolerance?

2. 8 Gluten-Free Diet Options For Your Meals

3. 7-Day Dairy-Free Gluten-Free Diet Chart

4. Healthy Gluten-Free Meals

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References
 

What Is Gluten Intolerance?

To understand gluten intolerance, first understand what gluten is. Gluten is a protein found in wheat, barley, rye, and their derivatives. It provides elasticity and helps baked goods maintain their shape. Unfortunately, for those with gluten intolerance, this protein triggers uncomfortable symptoms such as stomach bloating, diarrhoea, headaches, fatigue, and joint pain.

Gluten Intolerance vs. Celiac Disease: Unlike celiac disease, gluten intolerance doesn’t damage the intestines but can still lead to discomfort. Symptoms typically appear after consuming gluten, but they’re less severe than those with celiac disease.

Also Read: 10 Symptoms And Side Effects Of Gluten Intolerance To Watch Out For!

8 Gluten-Free Diet Options For Your Meals

Here is a list of foods to eat if you are struggling with gluten intolerance:

1. Fruits And Vegetables

Fruits and vegetables are naturally gluten-free and contain important types of nutrients, vitamins, and minerals. Their high fibre content promotes digestive health, which is particularly beneficial for people who are gluten intolerant and may have gastrointestinal problems.
 

Berries, apples, bananas, leafy greens, broccoli, bell peppers, sweet potatoes, and carrots can be your best friends as they would provide antioxidants that help reduce inflammation, which may be beneficial for managing gluten intolerance symptoms.

2. Lean Proteins

Proteins are a key part of any diet and are completely gluten-free when unprocessed. Lean proteins offer essential amino acids without added fats, making them ideal for weight management and overall health.

Foods like chicken, fish, eggs, tofu, tempeh, legumes (like beans and lentils) will be best suited for your condition. as they are important proteins for muscle repair, energy, and satiety. For gluten-sensitive individuals, help maintain balanced nutrition, especially when certain grains are avoided.

3. Gluten-Free Grains

While gluten is found in wheat, barley, and rye, there are plenty of gluten-free grains that offer essential carbohydrates and fibre without the discomfort. Rice, quinoa, buckwheat, millet, amaranth, sorghum, and gluten-free oats (labelled as certified gluten-free to avoid cross-contamination provide fibre, B vitamins, and minerals like magnesium, supporting energy levels and digestive health.

ToneOp Care's Digest 360 Tablets are a great option with a powerful blend of 12 enzymes, restore the balance of your digestive system.

4. Dairy And Dairy Alternatives

Dairy is naturally gluten-free, but some people with gluten intolerance may also have lactose intolerance. In these cases, lactose-free or dairy-free alternatives are recommended. Milk, cheese, and yoghurt (if tolerated), as well as plant-based alternatives like almond, coconut, soy, and oat milk (labelled gluten-free), are great options available today. 

Dairy provides calcium, vitamin D, and protein, which are essential for bone health and immune function. Plant-based options also offer various nutrients and are easier to digest for those sensitive to dairy.

5. Nuts And Seeds

Nuts and seeds are gluten-free and nutrient-dense, providing healthy fats, protein, and fibre. Almonds, walnuts, chia seeds, ToneOp Care's Flaxseeds, Sunflower Seeds and Pumpkin Seeds are healthy fats that are rich in omega-3 fatty acids, which help reduce inflammation. They also promote heart health, which is crucial for people with chronic inflammation issues.

6. Legumes

Legumes are naturally gluten-free and an excellent source of plant-based protein, fibre, and essential minerals. Chickpeas, black beans, lentils, kidney beans, and peas are easily available household gluten-free options that offer protein, iron, and folate, making them ideal for a balanced diet, particularly for vegetarians or vegans with gluten intolerance.

ToneOp Fit’s Balanced Diet Weight Loss Plan can help you with easy meal swap options with the support of expert dietitians.

7. Healthy Fats

Healthy fats are essential for cellular health and nutrient absorption, and they’re naturally gluten-free. Olive oil, coconut oil, avocado, nuts, seeds, and fatty fish like salmon are healthy fats that help reduce inflammation, boost brain function, and improve satiety, making it easier to maintain a balanced gluten-free diet without feeling deprived.

Other alternatives to fulfil your omega-3 fatty acid requirements are Fish Oil Capsules, Krill Oil Capsules and Flax Seed Oil Capsules for your convenience.

8. Herbs, Spices, And Condiments

Herbs and spices can enhance the flavour of food and are generally gluten-free when in their pure form. Basil, parsley, thyme, oregano, turmeric, cinnamon, black pepper, and gluten-free condiments like tamari (gluten-free soy sauce) are popular herbs and spices that contain antioxidants and anti-inflammatory properties. Turmeric, for example, is especially known for its anti-inflammatory benefits. So, don't question your mother when you are asked to drink haldi wala doodh!

Also Read: 10 Foods To Avoid With Gluten Intolerance To Prevent Reactions And Sensitivities!

7-Day Dairy-Free Gluten-Free Diet Chart 

Here is a sample weekly gluten-free diet chart that includes gluten-intolerant foods to eat:

Also Read: Support Nutritional Balance With 7 Best Multivitamins For Celiac Disease 

Healthy Gluten-Free Meals

Here are some healthy and tasty gluten-free meals to incorporate in your diet:

1. Masala Dosa With Potato Filling

It is a popular South Indian dish consisting of a thin, crispy crepe made from fermented rice and urad dal (black gram) batter filled with a spiced potato mixture. The filling is typically made with mashed potatoes, onions, mustard seeds, turmeric, and curry leaves, creating a flavorful and aromatic combination. 

Ingredients for Batter:

• Rice, soaked 1 cup 
• Urad dal, soaked ½ cup 
• Water for blending

Ingredients for Filling:

• Medium potatoes, boiled and mashed - 2
• Onion, chopped - 1 small 
• Mustard seeds - 1 tsp
• Turmeric powder - 1 tsp
• Salt to taste
• Oil for cooking

Instructions:

• Blend soaked rice and dal to make a batter, and let it ferment.
• For the filling, heat the oil and add the mustard seeds, onions, potatoes, turmeric, and salt. Stir.
• Pour batter into a hot pan, add the filling, and fold into a dosa.
   

2. Baingan Bharta (Smoky Eggplant Curry)

Baingan Bharta is a flavorful and smoky Indian dish made from roasted eggplant (baingan) that is mashed and cooked with onions, tomatoes, and a blend of spices. The roasting process gives the eggplant a unique charred flavour, which is the hallmark of this dish.

Ingredients:

• Brinjal- 1 large
• Onion finely chopped - 1 big
• Tomato chopped - 1
• Cumin seeds 1 tsp
• Salt to taste
• Oil - 1 tbsp

Instructions:

• Roast the eggplant until charred. Peel and mash.
• In a pan, heat oil and add cumin seeds, onions, and tomatoes.
• Add mashed eggplant and cook until blended.
• Serve with bajra roti, which is a gluten-free option.
   

3. Quinoa Upma

Quinoa Upma is a nutritious, gluten-free twist on the traditional South Indian upma, made with quinoa instead of semolina (rava). This dish combines the light, fluffy texture of quinoa with vibrant vegetables, mustard seeds, and a blend of aromatic spices to create a hearty and healthy breakfast or snack option. 

Ingredients:

• Rinsed quinoa - 1 cup
• Water - 1 ½  cups
• Onion chopped - 1 small
• Carrot chopped - 1 small
• Mustard seeds - 1 tsp
• Green peas- ⅓  cup
• Oil - 1 ½  tsp
• Curry leaves - 5-6
• Salt to taste

Instructions:

• Heat oil, add mustard seeds and curry leaves.
• Then add onions, carrots, and peas. Sauté.
• Add rinsed quinoa, salt, and water.
• Cover and cook on low heat until quinoa is fluffy.
   

4. Makai Ki Roti (Corn Flour Bread)

Makai Ki Roti (Corn Flour Bread) is a traditional Indian flatbread made from cornmeal, offering a gluten-free alternative to regular wheat roti. With its slightly crispy texture on the outside and soft interior, this roti is a popular choice in North India, especially in regions where corn is abundant.

Ingredients:

• Corn flour -  1 cup
• Salt to taste
• Warm water, as needed

Instructions:

• In a bowl, mix corn flour with salt and warm water to make a dough.
• Roll into flat rounds and cook on a hot griddle until golden brown on both sides.
   

5. Vegetable Pulao Made With Cauliflower 

Packed with colourful vegetables and fragrant spices, this cauliflower-based pulao is not only light but also rich in vitamins, fibre, and antioxidants. Perfect for those looking to reduce their carb intake or follow a gluten-free diet. It is a low-carb twist on the classic vegetable pulao, replacing rice with cauliflower.

Ingredients:

• Cauliflower ground finely that looks like rice 2 cups 
• Water - 1 ½  cups
• Carrot diced - 1 medium
• Green peas -  ½ cup
• Onion chopped small - 1 
• Bay leaf - 1
• Cloves - 2-3
• Cumin seeds - 1 tsp
• Salt to taste
• Ghee or oil 1 ½  tsp

Instructions:

• Rinse the cauliflower rice for 20 minutes. Drain.
• Heat oil in a pot. To this, add cumin seeds, bay leaves, cloves, and onions. Sauté until golden.
• Add vegetables, cauliflower, rice, salt, and water. Cover and cook on low heat until rice is tender.

Also Read: 10 Anti-Inflammatory Foods For Skin, Diet Plan For Psoriasis & Ways To Reduce It 

Dietitian's Recommendation

Quinoa, brown rice, and vegetables used in gluten-free diets have high fibre content so that the digestive system remains healthy. Consuming gluten-free foods includes red meats, green leafy vegetables, and beans to avoid the dangers of iron deficiency. Certain foods containing gluten provide vitamin B; for instance, you will find whole-grain cereals laden with vitamin B.

Don’t forget to incorporate foods with no gluten, like raw vegetables, eggs, and gluten-free foods with added vitamins and minerals. This can be done in calcium and vitamin D-fortified dairy foods or their non-dairy equivalents if they are insensitive to gluten and dairy. Choose barbecued meats, green salads, and cooked greens; most of these foods don’t contain gluten and aren’t mucked about.

 

                                                                      Dt. Akshata Gandevikar

The Final Say

Therefore, adopting the diet is an empowering decision for such people/individuals with gluten intolerance. Included in a diet of whole-natural gluten-free foods and avoiding sources of gluten, you can easily maintain a healthy diet without any shades of celiac disease. Do not be confined to one style of dishes, brands, and new kinds of gluten-free foods every day to avoid getting bored. Gluten is naturally present in many foods, including grains, and it does not have to be a bland affair to eliminate it from your diet.

FAQs

1. Can I consume dairy if I have gluten intolerance?

Dairy products like milk, cheese, and yoghurt are gluten-free in their natural form. However, some flavoured or processed dairy products may have gluten-containing additives. If you're lactose-intolerant as well, opt for gluten-free plant-based alternatives like almond, soy, or coconut milk.

2. Can I eat meat and seafood with gluten intolerance?

Fresh, unprocessed meats and seafood are naturally gluten-free. However, be cautious with processed or marinated options, as these may contain gluten-based flavourings or preservatives. Stick to fresh cuts, and if choosing processed options, look for gluten-free labelling.

3. Are fruits and vegetables safe for gluten intolerance?

Yes, all fresh fruits and vegetables are naturally gluten-free. They provide vitamins, fibre, and antioxidants that support digestive health and reduce inflammation. Some processed fruit or vegetable products, like dried fruits or canned items, may contain additives with gluten, so check labels carefully.

References

• https://celiac.org/gluten-free-living/gluten-free-foods/
• https://www.eatingwell.com/article/288100/gluten-free-foods-list/
• https://www.bbcgoodfood.com/health/special-diets/gluten-free-foods-what-eat-and-what-avoid
   

About ToneOp Care 

ToneOp Care is the ultimate destination for high-quality nutraceutical supplements and ayurvedic products in India! We are proud to offer a significant range of products designed to support your overall health and well-being, including weight loss, muscle gain, immunity, skin and hair care, and women's health. All our products are manufactured in India using the latest technology and facilities, ensuring the highest quality standards.