• Cafe Nutrition Admin

• 16, Jul. 2025

Gluten Free Diet Explained by Mumbai Dietitian

There is a need to eat a well-balanced and healthy diet, even when you have a gluten-free lifestyle. Gluten is a protein present in wheat, barley, and rye. While most people can digest gluten, certain people must avoid it owing to conditions such as celiac disease, gluten intolerance, or wheat allergy. For gluten free diet guidance taking personalized nutrition plans from the best dietitian in Mumbai would be ideal for those looking to maintain good health too. This write up offers some basic but effective advice to help you live a healthy, balanced life while eliminating gluten.

What is a Gluten-Free Diet?

A gluten-free diet eliminates all gluten-containing foods, which includes wheat or multigrain bread, pasta, cakes, beer, cereals, and other processed foods. In India, where traditional foods such as wheat-based roti, paratha, and naan are common, transitioning to a gluten-free diet may appear difficult. But, with a well-planned diet it is quite achievable, with plenty of gluten-free options available in the market.

Who Chooses a Gluten-Free Diet?

• Celiac Disease: People with celiac disease are unable to handle gluten, and even little amounts can cause significant damage to the small intestine. These people must strictly adhere to a gluten-free diet.
• Gluten Sensitivity: Some people experience pain or symptoms after eating gluten, such as bloating, diarrhea, and exhaustion, but do not have celiac disease. Gluten sensitivity can be treated by avoiding gluten in the diet.
• Wheat Allergy: Those having wheat allergy, that may or may not involve a reaction to gluten also need to be on a gluten free diet.

What Does a Gluten-Free Diet Include?

A gluten-free diet focusses on avoiding foods containing gluten. Common gluten-free foods are:

• Fruits and vegetables: They are naturally gluten-free, high in vitamins, minerals, and fiber.
• Proteins: Gluten-free protein sources include eggs, lean chicken, fish, lentils, beans, tofu, and soya-based products.
• Grains: Quinoa, rice, corn, millets like bajra, jowar, ragi, and oats can be used as a replacement for gluten. However, oats are often processed in facilities that also process wheat, rye, and barley. So, buy oats that are labelled as gluten free.
• Dairy: Milk, cheese, paneer, and yoghurt are gluten-free but always check for potential gluten-containing additions.

What to Avoid on a Gluten-Free Diet?

A gluten-free diet requires avoiding the following foods:

• Wheat-based products: Foods such as bread, spaghetti, cakes, biscuits, and pastries prepared using wheat flour or refined wheat flour (maida) or even semolina (rava).
• Barley and rye: These are common grains found in beer, cereals, and bread which contain gluten.
• Processed foods: Sauces, soups, and dressings that may contain gluten as a thickener or stabilizer. This may include some processed meats also. So, read labels before consuming.

How Can a Dietitian Help?

A dietitian in Mumbai, Ms. Arati Shah can provide support to people trying to manage a gluten-free diet. She offers personalized nutrition plans based on an individual’s requirements, health status, and lifestyle. Here is how a dietitian can assist a person trying to follow a gluten free diet -

• Personalized Meal Plans: A nutritionist can assist you in developing a customized meal plan that ensures you obtain the proper nutritional balance while avoiding gluten. This is especially crucial for people who have celiac disease or gluten intolerance, as they must acquire enough vitamins, minerals, and fiber from gluten-free foods.
• Reading Labels: Dietitians can teach you how to carefully read food labels to uncover hidden gluten sources in packaged products. Many processed goods may contain wheat-based chemicals or gluten-containing flavouring agents.
  • Meal Prep and Recipe Ideas: Transitioning to a gluten-free diet may appear difficult, but a dietitian in Mumbai like Ms. Arati Shah can provide simple, easy-to-make dishes that are not only delicious but also nutrient-dense. She can recommend gluten-free alternatives to your favourite dishes.
  • Addressing Nutritional Deficiencies: Gluten-free diets may occasionally lack essential nutrients, including certain vitamins, minerals, and fibre. An experienced dietitian can help ensure you do not lose out on these essential nutrients, and may offer gluten-free fortified meals or supplements as needed.
  • Managing Social Situations: Eating out or attending social gatherings can be difficult when following a gluten-free diet. Dietitians can help you navigate the situations by suggesting dishes at restaurants or when with friends at social gatherings.

To conclude, a gluten-free diet can significantly improve the quality of life for people with gluten intolerance, celiac disease, or those with wheat allergy. With the help of a qualified dietitian in Mumbai, you can make this transition smoothly and confidently. With the gluten free diet guidance one can ensure getting the right nutrients for good health. Whether you are looking for a personalized nutrition plans, healthy recipe ideas, or simply need guidance on how to manage your gluten-free lifestyle, a dietitian like Ms. Arati Shah in Mumbai can be your trusted partner in achieving better health.