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.
- Breakfast: Omelette and grilled vegetables
- Lunch: Millet chapattis, dal, vegetable and salad
- Dinner: Jowar wrap with paneer and vegetables
- Lunch: Rajma, rice and salad
- Dinner: Chole paneer salad
- Lunch: Bajra chapattis, kadhi and sprouts
- Dinner: Chickpea pasta with vegetables
- Breakfast: Berry smoothies
- Lunch: mixed vegetable fried rice
- Dinner: Methi thepla with chutney
- Breakfast: Millet pancake
- Lunch: Palak paneer with jawar roti and salad
- Dinner: Dal tadka with jeera rice and mixed vegetables
- Breakfast: Millet idli and chutney
- Lunch: Potato-pea gravy with rice and raita
- Dinner: Lauki kofta with bajra roti and salad
- Breakfast: poached eggs with gluten-free oat bread
- 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.
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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.