GLUTEN FREE INDIAN DIET PLAN

TLDR

• You can now get a personalized gluten-free diet plan in minutes using the Hint app.
• This diet plan is designed to help you enjoy food again without severe digestive problems caused by gluten.
• Have a look at the do’s, don’ts, and general diet tips to support you in managing gluten sensitivity and celiac disease.
• Please contact us if you have any questions that are not answered in the FAQs.

How To Subscribe

1. Download the Hint app and go to the Hint Store. 
2. Browse the store and find the Gluten-Free Diet plan. 
3. View the plan details, key benefits, typical recipes, and plan preview for more information. 
4. Tap on the buy now button, select the subscription duration, and complete the purchase.

Plan Type

This is a monthly subscription

plan. You can renew it every month, for three months, or once a year.

Diet Type

Taking your dietary preferences into consideration we have the Gluten-Free Diet Plan available in 3 different diet types, such as 

1. Gluten-free vegetarian diet plan

This is a vegetarian diet plan containing plant-based foods and dairy products. It does not include eggs, meat, fish, seafood, and other animal products.

2. Gluten-free ovo vegetarian diet plan

This diet plan includes vegetarian foods and various egg recipes. It does not include meat, fish, seafood, and other animal products.

3. Gluten-free nonvegetarian diet plan

This plan includes non-vegetarian foods such as meat, fish, seafood, and other animal products in addition to dairy products, eggs, and regular vegetarian foods.

Overview

If you are someone with gluten sensitivity or celiac disease, you are probably familiar with the struggles of finding food options that fit your dietary restrictions. 

Gluten, a protein found in wheat, barley, and rye, can cause digestive issues such as bloating, gas, and diarrhea for those with gluten sensitivity or celiac disease. 

These symptoms can greatly impact daily life and make it difficult to maintain a healthy lifestyle. 

Fortunately, there is a solution: the Hint Gluten-Free Diet plan specially designed with Indian recipes.

The Hint Gluten-Free Diet plan is a balanced diet plan that incorporates a variety of gluten-free Indian recipes to provide a diverse range of flavors and nutrients. 

The plan includes grains such as jowar, bajra, quinoa, and rice, which are rich in fiber and other essential nutrients. 

It also includes a wide range of nutritious vegetables and fruits, as well as functional foods like nuts, seeds, and pulses, which provide protein and healthy fats.

Prevents Digestive Issues And Reduces Fatigue

The Hint Gluten-Free Diet plan is not only beneficial for those with gluten sensitivity or celiac disease but also for anyone looking to improve their overall health and well-being. 

The plan can help prevent digestive issues, such as bloating, gas, and diarrhea, that can occur from consuming gluten. 

In addition, the plan can reduce fatigue and boost energy levels, making it easier to maintain an active lifestyle.

Facilitates Healthy Weight Loss

One of the key benefits of the Hint Gluten-Free Diet plan is that it can aid in healthy weight loss. 

Many gluten-free products on the market are highly processed and can be high in calories and sugar. 

However, the Hint Gluten-Free Diet plan focuses on whole, natural foods that are lower in calories and higher in nutrients. 

This can help with weight loss goals while also providing important vitamins and minerals that are essential for overall health.

Enhances Skin Health

Another benefit of the Hint Gluten-Free Diet plan is that it can enhance skin health and reduce inflammation. 

The plan includes a wide range of fruits and vegetables, which are high in antioxidants and anti-inflammatory compounds that can help reduce skin inflammation and improve skin health. 

Additionally, the plan includes healthy fats from sources like nuts, and seeds, which can also help reduce inflammation throughout the body.

6-Day Workout Plan

In addition to the gluten-free Indian recipes, the Hint diet plan includes a safe 6-day workout plan to improve your fitness and stamina. 

The workout plan is designed to be accessible for all fitness levels and includes a variety of exercises that can be done at home or at the gym. 

The workout plan can help you maintain an active lifestyle and improve your overall health.

Instant Calorie Tracking

The Hint Gluten-Free Diet plan also includes an instant calorie tracking feature that can help you easily track your meals and ensure that you are staying within your calorie goals. 

This feature can be especially helpful for those looking to lose weight or maintain a healthy weight.

Overall, the Hint Gluten-Free Diet plan designed using Indian recipes is a great option for anyone with gluten sensitivity or celiac disease, as well as anyone looking to improve their overall health and well-being. 

The plan is balanced, diverse, and full of nutritious foods that can aid in weight loss, digestive health, skin health, and more. 

For more information on the Hint Gluten-Free Diet plan, check out the do's and don'ts, tips, and frequently asked questions listed below.

Do’s

1. Start your day with a glass of lukewarm water.
2. Eat plenty of whole foods such as fruits, vegetables, and lean proteins. Get regular exercise.
3. Include sunflower and pumpkin seeds as they are filled with protein, fiber, and essential nutrients that help combat inflammation.
4. Watch your portion sizes. Gluten-free foods may be safe and good for you, but they are not calorie-free.
5. Know terms for hidden gluten. Avoid einkorn, emmer, spelt, kamut, wheat starch, wheat bran, wheat germ, cracked wheat, and hydrolyzed wheat protein. 
6. Stay away from emulsifiers, dextrin, mono- and di-glycerides, seasonings, and caramel colors because they can contain gluten.
7. Check the labels of all foods.
8. When eating out, if you’re not sure about the ingredients in a particular dish, ask the chef how the food was prepared.
9. Include foods such as rice, rice, soy, amaranth, quinoa, buckwheat, sorghum, ragi, bajra, maize, or bean flour for wheat flour.

Don’ts

1. Do not skip meals.
2. Avoid smoking and drinking.
3. Avoid deep-fried or processed food for breakfast, lunch, and dinner.
4. Do not skip your mid-morning and evening snacks. It leads to cravings and overeating in your next major meal.
5. Avoid all products with wheat, barley, rye, triticale (a cross between wheat and rye), semolina, maida, biscuits, processed foods, and bakery products.
6. Avoid canned soups, soup mixes, sauces, creamed vegetables, and most commercial salad dressings.
7. Avoid commercially prepared fresh or frozen meat and main dishes, lunch meats, and sausages.
8. Avoid processed cheese, yogurt, or ice cream that's unlabeled or that contains fillers or additives; low-fat or fat-free cottage cheese.
9. Avoid beer, ale, stout, and other malted beverages
10. Avoid grain or malt vinegar, commercial pudding mixes, malt from barley, soy sauce made from wheat

Tips

1. Avoid processed gluten-free foods as much as possible. When you do eat packaged food, choose the items with the least number of ingredients.
2. Increase fiber intake. Consume more beans, vegetables, fruit, and grains such as quinoa, amaranth, millet, and chia.
3. Increase protein. Eat plenty of nuts, seeds, beans, dairy, lean meats, and fish
4. Decrease your sugar intake. Switch from soda, juice, and sugary coffee drinks to sparkling water with a splash of juice. 
5. Try to eat a variety of fruit and vegetables as they all contain different essential vitamins, minerals, and antioxidants 
6. Try to use healthy cooking methods including baking, grilling, microwaving, boiling, and steaming foods.  
7. Enjoy your food. The pleasure of eating and socializing is a vital part of a healthy eating plan.
8. Read nutrition labels and check for foods containing gluten
9. Avoid cross-contamination at home with gluten-containing foods.
10. Make your gluten-free shopping list.

Frequently Asked Questions

1. What is gluten?

Gluten is a protein found in wheat, rye, and barley. It acts as a binder and gives elasticity to the foods.

2. What is gluten-free?

A gluten-free diet is a diet that excludes foods that contain gluten. It includes grains, fruits, vegetables, meat, and dairy products.

3. Who should eat a gluten-free diet?

People with celiac disease, gluten sensitivity or intolerance, and wheat allergies should follow a gluten-free diet.

4. What is celiac disease?

Celiac disease is an autoimmune response to gluten that causes the body to attack the small intestine.

5. What are the symptoms of celiac disease?

Bloating, belly pain, nausea, constipation, diarrhea.

6. Can you go gluten-free to lose weight?

Yes, you can lose weight when following a gluten-free diet. The weight loss is usually because of the cut down on processed foods.

7. Are fruits and vegetables gluten-free?

Yes, fruits and vegetables are gluten-free.

8. Are oats gluten-free?

Even though oats are naturally gluten-free, a small portion of people with celiac disease still react to them due to the presence of avenin.

https://www.frontiersin.org/articles/10.3389/fnut.2019.00162/full

9. Is bajra gluten-free?

Yes, bajra is a gluten-free grain and a  great alternative to wheat. It is a good source of dietary fiber, vitamin D, and selenium.

10. Is quinoa gluten-free?

Yes, quinoa is a gluten-free grain. It is a good source of dietary fiber, vitamin D, and an excellent source of selenium.

11. Is jowar gluten-free?

Yes, jowar is a gluten-free grain. It is a good source of phosphorus, magnesium, selenium, manganese, and niacin.

12. Is besan gluten-free?

Besan, also known as gram flour, is naturally gluten-free. It is a good source of protein and fiber.

13. Is maida gluten-free?

No, maida is refined wheat flour so it is not gluten-free. It should be avoided as it is devoid of protein, fiber, vitamins, and minerals.

14. Are chocolates gluten-free?

Yes, pure unsweetened chocolate is gluten-free. But not all chocolates are gluten-free as many ingredients that contain gluten are added.

15. Is ragi gluten-free?

Ragi is a gluten-free millet and is packed with fiber, calcium, magnesium, copper, and selenium, and is an excellent source of manganese and vitamin D. It helps strengthen bones and aids in weight loss.

16. Is barley gluten-free?

No, barley is not gluten-free. Hence should be avoided by people suffering from celiac disease and gluten sensitivity.

17. Is corn flour gluten-free?

Yes, corn flour is gluten-free. Make sure to check the label before purchasing.

18. Is poha gluten-free?

Poha is naturally gluten-free as it is made from rice. It is a good source of iron.

19. Is semolina gluten-free?

Semolina is made from durum wheat hence it is not gluten-free. It is not a good choice for those on a gluten-free diet.

20. Is milk gluten-free?

Milk and other dairy products such as cheese, paneer, and curd are naturally gluten-free. Hence, it can be consumed safely.

21. Is brown rice gluten-free?

Yes, brown rice like white rice is gluten-free and is a great alternative to wheat products.

22. Is buckwheat gluten-free?

Buckwheat, also known as kuttu, is a gluten-free grain. Hence, can be safely incorporated into a gluten-free diet.

23. Is beer gluten-free?

Beer is prepared by brewing grains containing gluten such as wheat, barley, and rye. Hence, it cannot be labeled as gluten-free.

24. Are ice creams gluten-free?

Not all ice creams are gluten-free as they contain emulsifiers and thickening agents which contain gluten. Check the label before having it.

25. Is sabudana gluten-free?

Yes, sabudana is gluten-free. It is high in carbohydrates and can be made healthier by adding vegetables and dals to it.

26. Is soy gluten-free?

Plain soy flour and soya beans are gluten-free. Not all products are gluten-free as there are chances of cross-contamination.

27. Are cornflakes gluten-free?

Though corn is gluten-free many brands of cornflakes are not gluten-free due to the presence of malt syrup.

28. Is amaranth gluten-free?

Yes, amaranth is a gluten-free grain and is a good source of calcium and iron. It helps in improving red blood cells and improving bones.

29. Is cheese gluten-free?

Most cheeses are gluten-free but it is important to read the food labels of all processed foods before eating them.

30. Is peanut butter gluten-free?

Yes, peanut butter is gluten-free. Make sure to check the nutrition label before consuming it.

31. Are eggs gluten-free?

Yes, eggs are gluten-free. They are a good source of protein, vitamin A, and vitamin B5 and an excellent source of selenium and biotin.

32. Is basmati rice gluten-free?

Yes, all varieties of rice are gluten-free. Both white and brown varieties of brown rice are free of gluten. Hence can be safely consumed.

33. Is dosa gluten-free?

Dosa prepared from rice, jowar, ragi, lentil, and besan flour is gluten-free.  Check the nutrition label of commercially available batters.

34. Are nuts gluten-free?

Yes, plain nuts are gluten-free but salted and roasted ones have gluten in them.

35. Is brown bread gluten-free?

No, brown bread is not gluten-free as it is made by processing whole wheat.

36. Is popcorn gluten-free?

Yes, popcorn is gluten-free thus making it a great snack for people suffering from gluten intolerance.