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Food You Should Include In Your Diet When You Are Gluten Intolerant

By Tanushree Kulkarni

If you are diagnosed with coeliac disease or are already living with it, you know that it is a daunting task to include the food that is gluten free and healthy. Today, we at Boldsky are going to share with you the food you should include in your diet when you are gluten intolerant.

Let us begin by first understanding more about coeliac disease. What exactly is it?

Signs That You Are Allergic To Gluten In Food

Coeliac disease is an autoimmune disease in which patients’ small intestine becomes extremely sensitive to gluten which leads to difficulty in digesting gluten products. The only possible solution is to avoid gluten products in your diet.

Now, what is gluten? Gluten is a type of protein found in cereals like wheat, barley, and rye.

Gluten is found in the popular food items that we normally eat such cakes or pastries, pasta, cereals, some ready to eat meals, type of breads, most types of beer which is made from wheat or barley, certain sauces, cookies, crackers, biscuits.

Dips That Are Gluten Free

That’s pretty much everything we eat, eh? Now, you would be wondering what food to include in your diet during gluten intolerance. Read on to know more about it.

Food to eat during gluten intolerance:


Gluten-Free Grains

Wheat forms a major part of our diet in India but there are cereals like rice, corn, millet, flax, tapioca, and amaranth that we can include in our diet and lead just as healthy lifestyle.


Rice & Potatoes

Those with gluten allergy can rejoice as rice and potatoes which makes base of the some of the most yummy dishes is gluten free. Top them with your homemade sauce eat them with your meal or enjoy it as it is. There is no limit to how you can experiment with it.


Green Leafy Vegetables & Fruits

Green leafy vegetables and fruits are the food that you should include in your diet when you are gluten intolerant. Include lettuces, broccoli, kale, mushrooms, cauliflowers, sprouts, beans, bell peppers, brinjals, and tomatoes for healthy and wholesome diet.


Dairy Products

Most products such as butter, margarine, cheese, ice-cream, buttermilk or curds should feature prominently in your list of the food you should include in your diet when you are gluten intolerant. But in case of processed food, check the label thoroughly for the additives that may contain gluten.



Most dals that we eat in India are gluten free so include them in your diet without any fear.



While you will have to say bye-bye to those processed ketchups and chutneys but you can still enjoy homemade salsa, chutney, mustard sauce if they are free of gluten. There is no restriction on seasoning and herbs but check the contents of the products before buying.


Raise A Toast!

For the fans of beer, there is a bad news. As most of the beer is made up of wheat or barley malt, you will have to avoid it. But that doesn't mean you have to avoid alcohol all together. You can still raise a toast with your favourite wine and liquor. Most wine and liquor are gluten free making it safe for those with gluten allergy.

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Read more about: wellness diet foods gluten
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