5 Gluten Free Diet Foods for Indians | Possible

Medical Reviewed by Ashwathy V. Pillai, Postgraduate Degree in Dietetics & Applied Nutrition

Gluten is a substance which keeps grains together and gives our food the shape they have, in layman’s terms.

A protein composite found in eat and related grains, including barley and rye.

Gluten gives elasticity to dough, helping it rise and maintaining its shape, giving the final product its chewy texture.

Need for Gluten Free Diet | 6 common foods with gluten in them | 5 Food sources for a gluten-free diet | Gluten-free recipes

Need for a Gluten Free Diet

There is an ever-growing emphasis being placed on gluten-free foods today.

There are studies [1] which have revealed its negative effects in the form of being addictive, sustaining mental disorders, or even triggering autoimmune diseases.

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The truth is that gluten-free foods are definitely healthier for us, and turning to a gluten-free diet will be another step you can take towards the path of a healthier life.

Right now, it may seem very difficult to cut out gluten from your diet or honestly, even pointless but it’s not.

Fortunately today, most of the gluten-free products are natural and healthy.

6 Common Foods with Gluten in them

• Processed food
• Dressings
• Soy sauce
• Casseroles
• Breadcrumbs
• Cold cuts

Reading all the food labels is a good idea, to avoid that ‘hidden’ gluten in them.

But to make your job easier here’s a major gluten-free food list.

5  Food Sources for a Gluten-free Diet

A gluten-free diet comprises naturally available food sources mainly the fruits, veggies, milk and milk products.

Following a strict gluten-free diet may become tough for some of us, however, gluten-free food sources are usually readily available.

1. Fruits

Fruits like apple, apricot, banana, blackberry, cranberry, fig, lime, tangerine, tamarind, blueberry, cherry, date, guava, kiwi, lemon, mango, orange, papaya, peach, pineapple, plum, raspberry, watermelon, strawberry are healthy and natural.

2. Vegetables

Examples of gluten-free veggies are artichoke, asparagus, beans, broccoli, cauliflower, cabbage, carrot, corn, Brussel sprouts, celery, kale, parsley, peas, watercress, cucumber, eggplant, garlic, lettuce, mushroom, onions, okra, potato (white and sweet), radish, spinach, turnip, peppers.

3. Egg & Dairy Products

Consuming Butter (without additives), cheese, milk, sour cream, plain yoghurt (not flavoured) and whey is a better option.

4. Gluten-Free Grains

Wheat gluten is not healthy at all. Instead include almond flour, brown rice, besan, corn flour, corn starch, dal, flaxseed, millet, polenta, rice, sago, soy flour, yeast.

5. Meat

Include fresh meat such as beef, chicken, duck, goat, lamb, rabbit, snake, turkey, quail, and veal.

Note: Alcohol (except beer), baking soda, herbs, honey, jam, juice, nuts, oil, seeds, vanilla, vinegar, wine are gluten-free products.

With the gluten-free of information and technology into our lives, it’s really not difficult to have a healthier lifestyle provided one is actually committed to it.

Everything is available to us at the click of a button. Eliminating a little gluten from your diet might seem trivial, but one will reap its benefits in the future. So, start your gluten-free diet from today. Happy gluten-free living!

Gluten Free Recipes

Here, we provide you with some easy gluten-free recipes :

1. Healthy Gluten Free Wrap

This healthy gluten-free recipe has vegetables with the wholeness of wheat.  You can make this recipe for lunch with your favourite dip.

Check out the easy recipe below

2. Gluten Free Atta Soup

This gluten-free soup is easy to make as well as nutritious. The soup is made with carrots, capsicum, corn and onions.

3. Gluten Free Egg Roll

Possible’s gluten-free atta is healthy and you can substitute it with the regular atta. Try this recipe here https://possible.in/gluten-free-egg-roll.html

FAQs

Q. What do you eat on a gluten free diet?

A. Like mentioned above, there are different choices of foods that can be included into your gluten free diet. Below ae the common ones that are gluten free naturally

Apple, apricot, banana, blackberry, cranberry, rice, potato, beans, mushrooms, milk, millets, corn flour etc.

Q. How do I start a gluten free diet?

A. To start with a gluten free diet, first of all, you will have to know the foods that are with and without gluten. There are many gluten-free foods that are found naturally, hence, it won’t be of much problem to follow a gluten-free diet.

Basically, plan a diet that consists of vegetables, fruits, rice, milk etc. Also, avoid packaged and processed foods while starting off with a gluten-free diet.

Q.Why should I do a gluten free diet?

A. A gluten-free diet is basically for the people who are gluten sensitive or have Celiac Disease [1]. However, it has gained its popularity and many people have taken up this diet irrespective of gluten sensitivity.

While few studies claim that gluten free diet can be healthy, some other claim that it might be detrimental to the people without having any gluten tolerance issues. It is always advised to follow a nutritionist opinion before starting with any diet plans.

Still wondering if you should go gluten-free? Talk to a Possible Nutritionist today. The first consultation is on us! Click here to avail it!

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