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What is a gluten-free diet, and what should you eat?

A gluten-free diet excludes wheat, barley, and rye to prevent digestive discomfort and health issues. This article covers a meal plan, a list of safe foods, and useful tips for maintaining a balanced gluten-free diet.

  • 06 May 2025
  • 6 min read
  • 3 views

Gluten is a plant protein. It is found in grains and is responsible for the chewy texture of bread made from these grains. Some people are sensitive or intolerant to gluten. As a result, they are advised to have a gluten-free diet. So, what does this mean? What are the best gluten-free diet foods for you? Keep reading to find out.

What is a gluten-free diet?

A gluten-free diet restricts the use of gluten-rich ingredients. The gluten-rich foods list includes barley, malt, rye, and wheat-based products. So, these are the foods to avoid. 

In addition, if your gluten-free meal plan includes processed foods, you want to ensure that they are not manufactured in a facility that manufactures wheat-based food.  

Benefits of a gluten-free diet

Some of the benefits associated with following this diet include:

  • Reduced risk of bloating, abdominal discomfort, and gas
  • Higher energy levels
  • Optimised nutrient absorption
  • Easier weight management
  • Easier management of inflammatory disorders
  • Lower risk of autoimmune flare-ups
  • Healthy blood sugar levels
  • Clearer skin
  • Higher cognitive functioning
  • Healthy gut 

Meal plans for a gluten-free diet

Building a meal plan for a gluten-free diet isn’t very difficult. You must ensure a balanced meal and not miss out on any essential nutrients. Here’s a sample weekly meal plan.

  • Monday
    • Breakfast: Omelette and grilled vegetables
    • Lunch: Millet chapattis, dal, vegetable and salad
    • Dinner: Jowar wrap with paneer and vegetables
  • Tuesday
    • Breakfast: Chia pudding
    • Lunch: Rajma, rice and salad
    • Dinner: Chole paneer salad
  • Wednesday
    • Breakfast: Millet upma
    • Lunch: Bajra chapattis, kadhi and sprouts
    • Dinner: Chickpea pasta with vegetables 
  • Thursday
    • Breakfast: Berry smoothies
    • Lunch: mixed vegetable fried rice
    • Dinner: Methi thepla with chutney
  • Friday
    • Breakfast: Millet pancake
    • Lunch: Palak paneer with jawar roti and salad
    • Dinner: Dal tadka with jeera rice and mixed vegetables
  • Saturday
    • Breakfast: Millet idli and chutney
    • Lunch: Potato-pea gravy with rice and raita
    • Dinner: Lauki kofta with bajra roti and salad
  • Sunday
    • Breakfast: poached eggs with gluten-free oat bread
    • Lunch: Tawa pulao 
    • Dinner: Beetroot jowar wrap with tandoori paneer

Foods list in gluten-free diet

A variety of foods without gluten are available in nature. This includes:

  • All types of non-coated or battered poultry, meat, and fish
  • Eggs
  • Unflavoured dairy products
  • All vegetables and fruits
  • Grains such as rice, quinoa, corn, millet, amaranth, tapioca, and sorghum
  • Chickpea flour, almond meal, soy flour, potato flour, corn flour, corn starch, coconut flour and tapioca flour.
  • Nuts and seeds
  • Almost all cooking oils, margarine, and butter
  • Herbs and spices
  • Most beverages except beer

Tips for following a gluten-free diet

Following a gluten-free diet means better planning. After all, you can’t just pick up a sandwich when hungry. Here are a few tips to get you started:

  • Always read the ingredient list on packaged food.
  • If you are visiting friends or relatives, consider carrying a gluten-free roll or a bowl of gluten-free pasta.
  • If you share your kitchen with others, keep a separate set of utensils to avoid cross-contamination.
  • Plan your grocery lists.
  • Plan your meals around fruits and vegetables.
  • Replace pasta with spiralised vegetable noodles.
  • Snack on nuts and seeds to ensure adequate fiber, calcium, and zinc.

Conclusion

Certain foods cause discomfort, bloating, and upset stomachs. This may indicate a food intolerance, allergy, or sensitivity. A gluten-free diet is for individuals who cannot tolerate grain-based foods. Following a diet plan will greatly improve the quality of life and well-being of individuals with gluten sensitivity.

You should always prioritise your health by availing of individual health insurance. Choosing health insurance plans isn’t just about comparing costs. Assess your healthcare needs, look into the coverage offered, check the provider networks, and ensure you understand the plan’s maximum reimbursement limits. When covered by a good insurance policy, you’ll never have to think twice before seeking medical attention.


Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.

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