For Gluten Sensitivity
Gluten is a protein found in wheat, barley and rye. Although oats and besan are gluten free but they have high chances of gluten contamination. And may cause the symptoms.
Read carefully the ingredients of food items to avoid gluten content. Don’t confuse with term malt (it contain barley) and hydrolyzed vegetable protein (It often contain wheat).
Basic
Any type of gut sensitivity causes damage to gut lining and microflora which in long term can cause nutrient deficiency. To avoid this avoid food items which causes discomfort.
Say bye to breads
Avoid breads of wheat, white, multigrain, marble, rye. Off limit bagels, muffins, croissant, hamburger buns, scones, pizza, subway sandwich, burger, baguette, brioche, ciabatta, focaccia, pita, sourdough, arepa, damper, grissini, injera, knackebrod, lavash, matzo, naan, obi non, paratha, chapatti, qistibi, tortilla, vanocka, yufka, zopf, English muffins, and soda bread.
Is there any way to include breads in diet?
Yes, now there are wide range of gluten free breads are available in supermarkets. These breads are based on rice flour or potato starch.
Be careful
Many breakfast cereals contain wheat, barley or rye. Pasta are basically made up of wheat, irrespective to its shape and name. most of the cookies are basically wheat based. So don’t add these foods in diet. There are some rice based pastas, rice cakes, potato biscuits, corn chips are also available which can be added in diet plans.
Daliya, rawa, maida, are all gluten products.
For most people with celiac disease, even small amounts of gluten can cause symptoms like gas and bloating, changes in bowel movements, weight loss, fatigue, and weakness. That’s why going gluten-free can be a big help — no matter how mild or serious your symptoms.
The list of gluten free foods
- Fruits
- Vegetables
- Rice
- Jwar
- Bajra
- Maize
- Oats
- Popcorns
- Milk
- Curd
- Buttermilk
- Paneer
- Tofu
- Cheese
- Yoghurt
- Amaranth flour
- Almond flour
- Coconut flour
- Pulses
- Legumes
- Eggs
- Chicken
- Fish
- Mutton
Gluten Free Recipes
- Poha
- Amaranth flour tikki
- Cutltes – Almond flour / coconut flour / ragi flour / besan/ moong dal flour/ paneer/ chole/
- Ragi roti/ ragi chilla/ ragi badam ladoo/ ragi paneer dosa/ ragi idli/ ragi appe
- Moong dal chilla/ moong dal dosa/ moong dal dhokla/ moong dal halwa/ moong dal appe/ moong dal idli/ moong dal khichdi/ moong papad
- Sabudana khichdi/ sabudana vada/ sabudana- potato dosa/ sabudana appe/sabudana kheer
- Rice cake/ rice pulav/ rice biryani/ rice flour roti/ rice cookies/ rice flour cake ( replace multipurpose flour by rice flour)/
- Rice kheer/ risotta / pongal/ khichdi/ curd rice/ lemon rice/
- Chole/ rajma/ paneer/ tofu/ mix veg/
- Taco- maize taco/ jwar taco/ rice flour taco/ rice flour with beetroot taco/
- Kuttu- puri/ dosa/ pakode/
- Mango risotto/ aloo stuffed maize flour paratha/ panner stuffed maize flour paratha/
- Smoothies with nuts, berries, yoghurt/ almond milk
- Overnight oats/ oat meals/ sweet potato hash/ shakshuka/chia pudding/ peanut butter pudding/
- Falafel/ paneer stuffed pepper/ paleo banana bread/ paleo banana nuts muffin/ falafel flatbread/
- Paleo chocolate zucchini bread/Trail mix granola bars/ paleo lemon blueberry cake/ caramel cheesecake/
