Gluten is a protein found in wheat, barley, and rye, giving elasticity to dough and texture to baked goods. While it is harmless for most people, an increasing number of people are going gluten free due to health concerns such as celiac disease and gluten intolerance.
Additionally, many people choose a gluten-free lifestyle for perceived health benefits, weight loss, or improved digestion. In India, awareness of gluten-free diets is rapidly growing. According to a market study, India’s gluten-free food market is expected to grow at a CAGR of over 8% from 2023 to 2028!
Traditionally, Indian cuisine offers a variety of naturally gluten-free foods like rice, lentils, and millet. However, as wheat-based products dominate urban diets, the demand for gluten-free alternatives is increasing. Restaurants, bakeries, and supermarkets now cater to this shift, offering gluten-free rotis, breads, and snacks.
As more people explore this lifestyle, understanding gluten-free options and their benefits becomes essential. So, let’s understand everything if you are planning to leave gluten from your diet. Read on!
What Is Gluten?
According to the John Hopkins Medicine, gluten is a family of proteins found in grains like wheat, rye, and barley. The two primary proteins in this family are glutenin and gliadin.
Gliadin is mainly responsible for the adverse health effects associated with gluten, leading to concerns about gluten consumption. Despite this, gluten plays a crucial role in baking.
When flour containing gluten is mixed with water, these proteins form a mesh-like elastic network, giving dough its elasticity and structure. This is why gluten-rich flours are widely used in bakery products, helping baked goods maintain their shape and texture.
Why Should You Avoid Gluten?
- Gluten Intolerance: The immune system treats gluten as a foreign invader, triggering an IgG inflammatory response.
- Common Symptoms: Bloating, abdominal pain, nausea, and vomiting, with severity varying by individual.
- Late-Onset Sensitivity: According to the Cleveland Clinic, anyone can have gluten insensitivity. Some people are born with it, while some can develop it later in life with mild symptoms.
- Celiac Disease: A lifelong autoimmune disorder where gluten damages the gut lining, leading to malnutrition and severe digestive issues.
- Gluten Allergies: Some individuals may experience allergic reactions to gluten, causing further health complications.
Who Should Follow a Gluten-Free Diet?
- Celiac Disease: An autoimmune condition where gluten triggers an immune attack on the gut lining, leading to nutrient deficiencies and severe digestive issues.
- Non-Celiac Gluten Sensitivity: Individuals who test negative for celiac disease but still experience adverse reactions to gluten.
- Wheat Allergy: According to the National Library of Medicine, it is an allergic reaction to wheat proteins (globulin, albumin, gliadin, or glutenin) that causes digestive discomfort.
- Wheat Intolerance: Similar to gluten intolerance but not necessarily linked to gluten. A wheat-intolerant person may react to other proteins in wheat, not just gluten.
So, a gluten-intolerant person is also wheat intolerant because gluten proteins are found in wheat. Thus, this means that a wheat-intolerant person won’t necessarily have to avoid gluten if they are reactive to a different protein.
How Do I Identify The Symptoms?
Like any other allergy or sensitivity, gluten intolerance also has some common symptoms.
- The first noticeable symptom is digestive discomfort.
- Thus, this surfaces as abdominal pain, bloating, constipation, or diarrhea.
- Since a lot of people experience such troubles commonly, it is thus observed that it’s all too easy for people to put discomfort down to a bad meal or an off day.
- Moreover, if you find yourself suffering from similar symptoms every time after consuming gluten items. So, please make sure to seek medical advice.
So, now that we have established what is gluten and what are the problems associated with it. Thus, let’s dive into the foods you can avoid if you are gluten intolerant.
What To Include And Avoid In A Gluten-Free Diet?
| What To Include | What To Avoid |
Include Fresh Fruits And Vegetables
Fruits and vegetables
Beans, seeds, legumes, and nuts in their natural and unprocessed forms
Eggs
Lean, non-processed meats, fish, and poultry
Most low-fat dairy products
| Avoid All Foods And Drinks Which Includes The Following
Wheat, Semolina (Sooji)
Barley
Rye
Triticale — a cross between wheat and rye
Oats, in some cases |
Grains, Starches, Or Flour That You Can Include
Amaranth
Arrowroot
Buckwheat
Corn — cornmeal, grits, and polenta labeled gluten-free
Flax
Gluten-free flours — rice, soy, corn, potato, and bean flours
Hominy (corn)
Millet
Quinoa
Rice, including wild rice
Sorghum
Soy
Tapioca (cassava root)
Teff | Avoid Processed Foods They Often Contain Gluten
Bread
Bulgur wheat
Beer, ale, porter, stout (usually containing barley
Cakes and pies
Candies
Cereals
Communion wafers
Cookies and crackers
Croutons
French fries
Gravies
Limitation of meat or seafood
|
Almond flour
Coconut flour
Rice flour
Chickpea flour (gram flour)
Buckwheat flour
Gluten-Free Snacks:
Popcorn (plain, not flavored)
Rice cakes
Veggie sticks with hummus
Gluten-free granola bars
Gluten-free crackers
| Malt, malt flavoring, and other malt products (barley)
Matzo
Pastas
Hot dogs and processed lunchmeats
Salad dressings
Sauces, including soy sauce (wheat)
Seasoned rice mixes
Seasoned snack foods, such as potato and tortilla chips
self-basting poultry
Soups, bouillon, or soup mixes
Vegetables in sauces |
To understand what foods you should eat or avoid if you are gluten-sensitive, connect with our expert dietitians today to get the best diet plan with the right guidance!
Natural Gluten-Free Foods In Indian Cuisine
Indian cuisine offers a variety of naturally gluten-free foods, making it easier to follow a gluten-free diet. So, here are some staples:
1. Grains & Flours: Rice, Jowar (sorghum), Bajra (pearl millet), Ragi (finger millet), Amaranth, Rajgira, Singhara (water chestnut flour), and Buckwheat (Kuttu).
2. Legumes & Pulses: Lentils (Masoor, Moong, Toor, Urad, Chana), Chickpeas, and Kidney Beans.
3. Vegetables & Fruits: All fresh vegetables and fruits are naturally gluten-free.
4. Dairy Products: Milk, Curd, Paneer, and Ghee (ensure they are unprocessed). According to Beyond Celiac, milk is gluten-free.
5. Nuts & Seeds: Almonds, Cashews, Walnuts, Flaxseeds, Chia Seeds, and Sunflower Seeds.
6. Spices & Condiments: Turmeric, Cumin, Coriander, Mustard, Hing (gluten-free variant), and Cardamom.
7. Traditional Dishes: Dosa (made from rice and urad dal), Idli, Poha, Sabudana Khichdi, and Dal Chilla.
These naturally gluten-free foods make it easy to maintain a balanced and flavorful Indian diet while avoiding gluten.
Hidden Sources Of Gluten In Indian Foods
Even in a predominantly gluten-free diet, some Indian foods may contain hidden gluten. So, here are common sources to watch out for:
- Asafoetida (Hing): Most commercial hing is mixed with wheat flour. So, opt for a pure, gluten-free variant.
- Store-Bought Spice Blends: Some packaged masalas (e.g., chaat masala, garam masala) may contain gluten as a filler. Hence, always check labels.
- Processed Dairy Products: Flavored yogurt, processed cheese, and some buttermilk brands may also have gluten-based stabilizers.
- Sauces & Gravies: Many curries and gravies use wheat flour for thickening. Opt for besan (gram flour) or rice flour instead.
- Street Foods & Snacks: Items like pani puri, samosas, and kachoris often contain wheat-based ingredients. Even bhujia and sev may have gram flour mixed with wheat flour.
- Pickles & Chutneys: Some store-bought pickles and chutneys also contain gluten as a preservative or thickener.
- Malted Beverages: According to an article, popular drinks with the word ‘Malt’ on a food label usually indicate they are made with barley and contain gluten.
Being mindful of these hidden gluten sources ensures a truly gluten-free diet. Always check labels and opt for homemade alternatives when possible!
Best Gluten-Free Substitutes For Indian Meals
According to the American Diabetes Association, the gluten-free diet, popular for weight loss and improved performance, has grown significantly, with the market reaching $2.6 billion in 2012.
Hence, switching to a gluten-free diet doesn’t mean sacrificing your favorite Indian dishes. So, here are some excellent alternatives:
1. Roti & Flour Substitutes
- Wheat Flour: Jowar, Bajra, Ragi, or Amaranth Flour (for rotis, parathas, and baking)
- Wheat Roti: Rice Roti, Jowar Roti, or Bajra Roti (for a healthy, gluten-free alternative)
2. Cooking & Baking Essentials
- Maida (Refined Flour): Besan (Gram Flour) or Rice Flour (for pakoras, dosas, and sweets)
- Semolina (Sooji): Rice Rava or Quinoa (for upma, idli, and halwa)
- Thickening Agents (Wheat Flour): Rice Flour, Konkac flour, or Cornstarch (for gravies and sauces)
3. Snacks Alternatives
- Wheat-Based Noodles & Pasta: Rice Noodles, Vermicelli, or Millet-Based Pasta
- Bread Crumbs: Crushed Poha or Ground Nuts (for binding cutlets or coating fried snacks)
4. Beverages & Drinks
- Beer & Malted Drinks: Fresh Juices, Coconut Water, or Buttermilk
With these substitutes, you can enjoy traditional Indian flavors while maintaining a gluten-free lifestyle!
How To Identify Gluten In Packaged Foods?
Identifying gluten in packaged foods can be tricky, as it may hide under various names. So, here’s how you can spot it effectively:
- Check the Ingredients List – Look for wheat, barley, rye, malt, semolina, durum, and triticale, as these contain gluten.
- Look for “Gluten-Free” Labels – Certified gluten-free products ensure they meet strict standards and are safe for consumption.
- Beware of Hidden Gluten – Common additives like malt extract, modified food starch, and hydrolyzed vegetable protein may also contain gluten.
- Check Allergen Statements – Labels often indicate if the product “contains wheat” or is “processed in a facility with wheat.”
- Research Brand-Specific Ingredients – Some processed foods, sauces, and seasonings may have hidden gluten, so checking the manufacturer’s website can help.
Being mindful of these factors helps ensure you maintain a gluten-free diet safely and effectively.
Sample Gluten-Free Indian Meal Plan
According to the National Institutes of Health, a gluten-free diet (GFD) is the primary treatment for celiac disease and can also benefit conditions like gluten ataxia, IBS, and IBD.
For individuals with these conditions, following a gluten-free meal plan is essential. This diet not only supports digestive health but can also boost energy levels and aid in weight management. So, here’s a sample gluten-free meal plan for a week:
To understand what foods you should eat or avoid if you are gluten-sensitive, connect with our expert dietitians today to get the best diet plan with the right guidance!
Easy And Quick Gluten-Free Recipes From Fitelo!
So, we are sharing some of the tasty and nutritious gluten-free recipes for you. You can make them easily and enjoy them anytime!
1. Gluten Free Porridge
A wholesome breakfast alternative that eliminates gluten while providing fiber and essential nutrients, supporting digestion and keeping you energized.
2. Gluten Free Panjiri
A nutritious, gluten-free Indian sweet made with nuts and seeds that boosts immunity, enhances metabolism, and also prevents discomfort caused by gluten intolerance.
3. Gluten-Free Almond Flour Halwa
Free from gluten, this delicious halwa is rich in protein and healthy fats, making it a great option for those avoiding gluten while supporting brain and muscle health.
4. Neer Dosa
A light, rice-based South Indian crepe that is easy to digest, it is the perfect gluten-free alternative to traditional wheat-based breakfast items.
Gluten-Free Banana Flour Cake – By Dt. Mac Singh
Make a moist and flavorful cake from banana flour for a guilt-free dessert. This recipe is from dietitian Mac Singh and is a delicious and gluten-free treat for cake lovers!
Gluten Free In A Nutshell
In closing, the world of gluten-free living is brimming with possibilities, flavors, and benefits. Whether you’re moving to gluten-free for health reasons, experimenting with new recipes, or supporting a loved one, the key is to approach it with an open mind and a positive spirit.
Here are the key takeaways:
- Understanding Gluten & Its Effects: Gluten is a protein found in wheat, barley, and rye, providing elasticity to dough. While harmless for many, it can cause serious health issues in those with celiac disease, gluten intolerance, or wheat allergies.
- Why Go Gluten-Free? A gluten-free diet is essential for people with gluten-related disorders. It can also benefit digestion, energy levels, and weight management, making it a popular lifestyle choice.
- Symptoms of Gluten Intolerance & Celiac Disease:
- Digestive issues like bloating, abdominal pain, diarrhea, and constipation.
- Fatigue, brain fog, headaches, and joint pain.
- Nutrient deficiencies due to gut damage in celiac disease.
- Gluten-Free Options In Indian Cuisine: Traditional Indian diets are rich in naturally gluten-free foods, including rice, millet, lentils, dairy, nuts, and spices. These offer a nutritious alternative to wheat-based meals.
- Hidden Gluten Sources: Many processed foods, spice blends, dairy products, and sauces may also contain hidden gluten. So, checking labels and opting for homemade alternatives is key to maintaining a gluten-free diet.
- Best Gluten-Free Substitutes: Ragi, jowar, bajra, and besan are excellent alternatives to wheat flour. Other replacements also include rice noodles, corn starch for thickening, and crushed poha for coating.
- Gluten-Free Diet Plan:
- Includes: Fresh no-gluten fruits, vegetables, legumes, dairy, lean meats, millets, and flours like rice and almond flour.
- Avoids: Wheat, barley, rye, processed foods, packaged snacks, beer, and also flavored dairy products.
- Gluten-Free Meal Planning & Recipes: A well-balanced gluten-free diet includes fresh fruits, vegetables, proteins, and healthy grains. Gluten-free versions of Indian favorites like dosa, halwa, and panjiri make the transition easier.
Connect with our Fitelo experts to get a personalized gluten-free diet plan to ensure you manage this disease effectively without getting short on nutrients!
Parth Transformation Story: Lost 8 Kg in 30 days!
Let me introduce you to Parth, who gained weight because of his busy life. He tried different methods but nothing worked for him. But with the help of Fitelo’s expert and his steer determination, he managed to lose 8 kg in 30 days. Want to know how we helped him to achieve his goal? Know his complete story!
Frequently Asked Questions
What Is Gluten Free?
A gluten-free diet excludes wheat, barley, rye, and their derivatives. It is followed by individuals with gluten intolerance, celiac disease, or those choosing a healthier lifestyle.
What Do Gluten-Free People Eat?
They consume naturally gluten-free foods like rice, lentils, millet, fresh fruits, vegetables, dairy, nuts, and gluten-free grains like jowar and bajra.
What Foods Are Free Of Gluten?
Fresh produce or seasonal fruits and vegetables, legumes, dairy, nuts, seeds, and naturally gluten-free grains like rice, quinoa, and millet are safe choices.
Which Foods Contain Gluten?
Wheat, barley, rye, maida, semolina, bread, pasta, bakery items, and processed foods often contain gluten.
Why Do People Avoid Gluten?
Some avoid gluten due to celiac disease or gluten intolerance, while others opt for a gluten-free diet for better digestion and overall health.
What Is Gluten In?
Gluten is present in wheat, barley, rye, and processed foods like bread, pasta, and sauces that use wheat-based thickeners.
Contact Us
It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian before introducing something new to your meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
Kulcha, a mildly leavened flatbread variety, is an invention of…