My Gluten free diet plan


I have suffered severe stomach infection and IBS for two long years. I had gluten insensitivity  during this period. I followed gluten free diet during this period.Initially it was very difficult to eliminate gluten from diet. “What to eat ?”was the big question for me. Breakfast without bread, biscuits, cereals Then lunch without wheat bread (Roti),snacks without chips, pastries, buns, chocolates.

Before eating anything I had to check whether it’s having gluten in it. It was extremely challenging to live without eating gluten as all my favourite food has gluten. One or two days even month also would have been ok without gluten but I have to follow gluten free diet for almost 2 years. In these 2 years whenever I tried to eat gluten it started tummy problem. The challenge became more tough as ,I was pregnant with my second baby in this period. It’s more than 3 years and yet I get bloated if I eat gluten in more quantity. Many people prefer gluten free diet as it has its own benefits. Following is my diet plan during my illness.


Breakfast is the main meal of day and it should not be skipped. I started taking breakfast mandatorily. I included following easy to digest things in my regular breakfast.

1.Included low fat milk + some water in it . For easy digestion.

2.Veg Chilla /omelette made from rice flour and Bengal gram /

3.Flatten rice / puffed rice/ sago khichadi/

4.Dosa/ Idali/ uttapam(Fermented food)

5.Besan Dhokala ( Chickpeas savory cakes) /Semolina dhokala

6.Rice crackers


Lunch :

While changing lunch habits started taking lunch on fixed time i.e. Between 1-2 pm for better digestion. I included following things  for the lunch.

1.Bhakari (jowari /White millet roti or bread )

2.Vegetable curry  (Any one of veggies from  tomato,capsicum,mutter ,onions,cabbage,flower,

carrots, ridge guard ,bottler guard ,bitter guard,lady finger etc.)

3.Rice and Lentils (Mostly green gram as it easy to digest)

4.Flavored  Buttermilk  (with black salt and cumin powder. Black salt and cumin helps for digestion.)

5.Salads made from cucumber, tomato.

Evening snacks :

It was the small meal of my day. I never ate evening snacks and thus it impacted on my dinner.I used be extremely hungry by dinner time which, eventually lead me to overeat and take heavy dinner. After illness I changed my this habit and started taking regularly evening snacks. Quantity of snacks was very less a bowl or sometimes even less than that.

1.Any of the following Fruit Juice (orange/apple/coconut water/pomegranate)

2.Any of the following Veggie soup (tomato/ pumpkin/bottle guard /carrots/broccoli)

3.Fruits plate
4.Flatten rice /poha

5.Puffed rice


I took Dinner early by 7 pm every day. There are many benefits of having dinner early and helps in better digestion as well. I made this early diner change in routine and it helped me a lot. My dinner plan was as follows:

1.Rice and lentil,

2.khichadi ,(Mixture of rice ,lentil and selected vegetables cooked with spices)

3.Tomato rice (Rice cooked with tomatoes and spices)

4.Vegetable Pulao,

5.Onion rice,

6.Spinach rice (Rice cooked with spinach leaves puree),

7.Semolina upama.



One Comment

  1. interesting healthy diet plant nice to share

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