About Careers Internship MedBlogs Contact us

Gluten-Free Diet: Health Benefits and Recipes

Written by Mita Majumdar, M.Sc. | Medically Reviewed by Dr. Nithin Jayan, MBBS, DNB on Sep 20, 2018
Font : A-A+


Gluten diet or gluten-free diet (GF diet) as the name suggests, is a diet that excludes foods containing gluten.

Gluten is a glue-y substance found in grass like grains such as wheat, barley, and rye, and is said to be responsible for triggering gluten sensitivity leading to conditions such as celiac disease. Gluten is made up of proteins glutenin and gliadin (in wheat), secalin (in rye) and hordein (in barley). The elastic nature of gluten helps to hold the flour together and gives it a chewy texture.

The most studied source of gluten is wheat, since 80 percent of its protein is made up of glutenin and gliadin. The structure and function of these proteins is such that it can trigger disorders in people who have gluten intolerance. Rice, corn, and other cereals too contain a certain amount of gluten but they are not considered as gluten food because they do not contain those specific proteins that are associated with celiac disease.


Gluten-free Diet Plan

There are different gluten free diet plans to suit different needs. Some may like to use it to treat their disease while others may choose this diet for losing weight. Basically, this diet plan improves health, eliminates food cravings, tones the body, and helps maintain or lose weight.

Gluten-Free Diet - Health Benefits and Recipes

A GF diet is a low glycemic diet containing optimal levels of fats, sugars, and sodium. The total daily calorie intake is about 1200 to 1300 calories.

Gluten free diet plans range from 6 to 24 weeks.


Foods to Eat

  • Non vegetable protein - Lean meat, fish, poultry, and fresh eggs
  • Low fat dairy products
  • Most fruits and vegetables, including potatoes, sweet potatoes, tapioca, etc.
  • Beans and legumes, such as black beans, pinto beans, black-eyed peas, soy and soy products
  • Nuts and seeds including walnuts, pumpkin seeds, almonds, pecans, sesame seeds
  • Cereals and grains including rice, rice bread, quinoa, amaranth, arrowroot, buckwheat, corn and cornmeal, flax, sorghum
  • Oils
  • Honey, sugar, and molasses
  • All spices and herbs
Foods to Avoid
  • Wheat and whole wheat, wheat flour, wheat germ, wheat bran, wheat starch, semolina
  • Cakes, pies, cookies, croutons, crackers, and candies
  • Processed meat and sausage, meat loaf
  • Baked beans
  • Sauces including soy sauce
  • Malt, malted milk, malt extract and flavoring
  • Beer
  • Marinades and salad dressings
  • Soups and soup bases
  • Icing / frosting
  • Dry roasted nuts

Oats too can be included in the gluten free diet, but ensure that the product you buy is gluten free.


  1. Nutrition and healthy eating - (https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530?reDate=20092018)
  2. Gluten-free diet reduces adiposity, inflammation and insulin resistance associated with the induction of PPAR-alpha and PPAR-gamma expression - (https://www.ncbi.nlm.nih.gov/pubmed/23253599)
  3. Effectiveness of the gluten-free, casein-free diet for children diagnosed with autism spectrum disorder: based on parental report - (https://www.ncbi.nlm.nih.gov/pubmed/22564339)
  4. Gluten-free diet: a new strategy for management of painful endometriosis related symptoms? - (https://www.ncbi.nlm.nih.gov/pubmed/23334113)

Latest Publications and Research on Gluten-Free Diet

Citations   close

Please use one of the following formats to cite this article in your essay, paper or report:

  • APA

    Mita Majumdar. (2018, September 20). Gluten-Free Diet: Health Benefits and Recipes. Medindia. Retrieved on May 28, 2022 from https://www.medindia.net/patients/lifestyleandwellness/gluten-free-diet-health-benefits-and-recipes.htm.

  • MLA

    Mita Majumdar. "Gluten-Free Diet: Health Benefits and Recipes". Medindia. May 28, 2022. <https://www.medindia.net/patients/lifestyleandwellness/gluten-free-diet-health-benefits-and-recipes.htm>.

  • Chicago

    Mita Majumdar. "Gluten-Free Diet: Health Benefits and Recipes". Medindia. https://www.medindia.net/patients/lifestyleandwellness/gluten-free-diet-health-benefits-and-recipes.htm. (accessed May 28, 2022).

  • Harvard

    Mita Majumdar. 2021. Gluten-Free Diet: Health Benefits and Recipes. Medindia, viewed May 28, 2022, https://www.medindia.net/patients/lifestyleandwellness/gluten-free-diet-health-benefits-and-recipes.htm.

Request an Appointment with a Doctor (Nutrition Expert)

Mrs. Priya S
Mrs. Priya S
11 years experience
Teleconsult Now View Profile
Dr. Pratiksha Prashant
Dr. Pratiksha  Prashant
Masters in Dietitics, Masters in Health Science, International Health coach, International diabetic educator, Certification in Vedic nutrition, Bachelors in Dental Surgery
7 years experience
Teleconsult Now View Profile
View All

Post a Comment

Comments should be on the topic and should not be abusive. The editorial team reserves the right to review and moderate the comments posted on the site.

Health Topics A - Z

    What's New on Medindia
    Monkeypox Outbreak: What it is, How Does it Spread & the Prevention
    Seasonal Allergy Medications
    How to Choose the Best Eczema-Friendly Moisturizer for Children?
    View all

    Medindia Newsletters Subscribe to our Free Newsletters!
    Terms & Conditions and Privacy Policy.

    Most Popular on Medindia

    Blood Pressure Calculator Loram (2 mg) (Lorazepam) Iron Intake Calculator Post-Nasal Drip Blood - Sugar Chart Accident and Trauma Care Turmeric Powder - Health Benefits, Uses & Side Effects Sanatogen Pregnancy Confirmation Calculator Blood Donation - Recipients

    Disclaimer - All information and content on this site are for information and educational purposes only. The information should not be used for either diagnosis or treatment or both for any health related problem or disease. Always seek the advice of a qualified physician for medical diagnosis and treatment. Full Disclaimer

    © All Rights Reserved 1997 - 2022

    This site uses cookies to deliver our services. By using our site, you acknowledge that you have read and understand our Cookie Policy, Privacy Policy, and our Terms of Use