GLUTEN FREE DIET BENEFITS

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Gluten Free Diet: Benefits, Diet Chart      



WhatsBy now, we are all aware of the term “gluten”. Products are now available in supermarkets which advertise themselves as being gluten-free. So, what is “gluten” and what does one mean by a gluten free diet? Lets discuss this further. Read on below.

Table of contents

  • What is a Gluten Free Diet?
  • Gluten Free Diet Benefits

What is a Gluten Free Diet?

In order to understand what is a gluten free diet , we will first attempt to acquaint ourselves with gluten. Gluten is a protein which is found commonly in grains like rye, barley and wheat. Gluten consumption can be harmful for people with diseases such as celiac disease. A gluten free diet is recommended for these individuals and others who suffer from gluten-related medical conditions. Gluten free diets claims to improve energy, health and weight loss efforts. However, such a diet, changes your dietary nutritional intake and for this reason, it is not advisable to start a gluten free diet without consulting a health professional first.
Your doctor or dietitian may recommend you to begin a gluten free diet if you have any of the following health complaints –

Gluten ataxia – Gluten ataxia is an autoimmune disorder which affects some kinds of nerve tissues. It interferes with voluntary muscle movement and muscle control.                       Celiac disease – In celiac disease, immune system activity damaging to the lining of small intestine is triggered. It is an autoimmune disorder which gradually begins to prevent normal nutrient absorption.                                                                                                             Wheat allergy – When a person is subject to wheat allergy, their body mistakenly perceives proteins found in wheat for disease causing agent. The immune system gets triggered to action and forms an antibody which could result in breathing difficulties, congestion and other unwanted symptoms. 

Non-celiac gluten sensitivity – Even if a person does not have celiac disease, they can suffer from some of its symptoms such as bloating, abdominal pain, constipation, headache and so on. Such a person is considered to suffer from gluten sensitivity which inspires such unfavorable reactions in them.
Following a gluten free diet requires careful attention by the person participating in such a diet. They have to be aware of the foods that they’re consuming and its source. Individuals without any of the above discussed health conditions may partake of such a diet as well, based on the claimed health benefits of the same.

Gluten Free Diet India

Individuals with celiac disease or gluten sensitivity in India need not look too far for gluten replacements to add to their diet. Most of the subcontinent consumes rice as a staple. They can simply switch to rice instead of roti. There are many kinds of rice available in our country and one can have their pick. If they do not wish to consume rice, they can replace wheat with millets. If they want to have roti, they can have roti made of jowar instead of wheat.      

 Ragi Dosa(1 dosa) , Skimmed Milk(1 cup), Sambar(1 katori) 

 Pear(1 small) Almonds(4 almond)

Steamed Brown Rice(1.5 katori), Moong dal 1 katori), Cucumber Lettuce Salad(1 katori)

 Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)

Grilled Chicken(75 grams) Tomato Soup(1.5 katori) Quinoa Pulao(1 katori)


  • Mung Dal Chilla(1 piece),  Boiled Egg(1 egg), Skimmed Milk(1 cup)
  •  Apple(1 small (2-3/4″ dia)) Walnut – 2 Whole
  •  Nachni Roti(1 roti/chapati) Tomato Onion Salad(1 katori) Kala Chana ki Sabji(1 katori) Curd(1 katori)
  •  Buttermilk(1 glass) Pumpkin Seeds(2 tbsp)
  • Besan Methi ka Parantha(1 paratha)+ Paneer Onion Capsicum Sabji(1 katori)

Gluten Free Diet Benefits

Embarking on a gluten free diet has its risks and benefits. We will be surveying gluten free diet benefits in this section. Besides the fact that consuming gluten is harmful for people with gluten sensitivity and other health conditions; gluten free diet benefits people with irritable bowel syndrome as well. However, one doesn’t need to suffer from any of these health issues to benefit from a gluten free diet. A gluten free diet benefits us, common folk, too! How? Here are a couple ways in which a gluten free diet benefits people without gluten intolerance –

  • It encourages people on the diet, to increase their intake of fruits and vegetables, as all fruits and vegetables are gluten-free.
  • It eliminates processed unhealthy food products from your diet. You eat less junk food on this diet.
  • You are also less prone to germ and viral diseases as you consume more minerals, vitamins and antioxidants on this diet.
  • A  gluten free diet also reduces the chances of heart attack, heart failure, cancer and many more.                                                                                                                                                                                                                                                                                                                           THANKS FOR READING

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