Top Foods to Stock in your Gluten Free Pantry

Are you seeking a list of gluten-free foods to incorporate into a gluten-free diet? Find a list of 100 Indian gluten-free foods. Before that, let's look at who should eat a gluten-free diet.

Who Should Avoid Gluten?

Eating gluten-free foods is not good for everyone. Since these foods are fibre-rich, cutting them down without proper replacement may affect your gut health and wellness. So, who is a gluten-free diet for?

1. Gluten sensitivity (Non-Celiac Gluten Sensitivity NCGS)

2. Gluten intolerance

3. Celiac Disease

If you have any of the above conditions, eating gluten-free foods would help you. Following it as the latest food trend, however, will affect your health. You may not get enough fibre or develop certain deficiencies.

📖 Related Read: Gluten intolerance symptoms: Are you really reacting to gluten or is it something else?

Essential Gluten-Free Foods to Stock Up On

When building a gluten-free pantry, focus on naturally gluten-free whole foods and specially made gluten-free products. Here are some staples to consider:

• Rice is healthy and naturally gluten-free. It is my go-to gluten-free food. Rice has nutrients like B vitamins and fibre. Contrary to what many people think, eating rice won’t increase weight or blood sugar levels. It all depends on the quantity of rice that you eat.

  Eating rice in the right portion size alongside dal (protein) and vegetables (fiber) can support weight loss. This will make it a balanced diet. In Indian cuisine, rice is used in dishes like biryani, pulao, idli and dosa.

• Quinoa is a complete protein. It is also rich in fibre. Therefore, it supports your gut health. It is one of the rare plant foods that is a complete protein (1, 2, 3, 4, 5). It means that quinoa has all the essential amino acids. You can cook various recipes with quinoa like vegetable pulao, upma or salad. Take a look at 5 easy recipes using quinoa.

• Brown rice contains manganese, magnesium, and selenium. Selenium is an excellent antioxidant. Furthermore, it plays an important role in thyroid function. If you have hypothyroidism, selenium is a must-have in your diet. You can use brown rice instead of white rice in pulao or tomato rice. Look at our gut-friendly recipes for tasty recipes.

• Millets are gluten-free grains. They have been used in Indian cooking for many years. Millets are rich in antioxidants. Additionally, it has nutrients like magnesium and phosphorus (6, 7, 8). It is also effective in reducing blood sugar levels. Millets are used in many recipes like ragi kanji, jowar roti, ragi dosa, laddu, upma, pulao, etc.,

• Buckwheat is gluten-free, despite its name. Like quinoa, it is a good source of protein and fibre. It also has minerals like zinc and iron.

  Buckwheat sprouts are good for your heart health and are anti-inflammatory (9, 10, 11, 12). Have you tried making buckwheat flour pancakes? You could also mix gluten-free flour with it to make lighter pancakes. Or you could sprout buckwheat and use it in salads. Buckwheat is a good gluten-free food for celiac disease.

• Amaranth is a nutrient-dense grain. It is rich in protein, fiber, and minerals like calcium and magnesium. Furthermore, amaranth is used during fasting as a Navratri atta. It is rich in lysine, an amino acid. Amaranth has antioxidants and can reduce inflammation (13, 14).

• Amaranth grain can be used in recipes like porridge. But my favourite is a cup of warm amaranth kheer.
  

• Teff is a staple grain in Ethiopia. It is a good source of protein, iron and calcium. Here are 7 other wonderful vegetarian protein sources. You can use teff flour for cooking and baking. The glycemic index (GI) of teff flour is lower than wheat flour. Bread made from teff flour has a GI of 74, whereas it is 100 for white bread.
  

• Regular oats available in the shops are usually contaminated with gluten. Because it is processed with gluten-containing foods. Look for certified gluten-free oats. These are better choices if you have gluten intolerance. Additionally, oats have a soluble fibre called beta-glucan. Beta-glucan can act as a prebiotic and improve your gut health. It also reduces blood sugar and cholesterol levels (15, 16, 17).

• Wild rice is another gluten-free grain. It is higher in protein and even has fewer calories. Therefore, it is a healthier option than white rice and brown rice. It is also rich in antioxidants and supports your immune function. Understand how wild rice compares with brown rice and try this wild rice pulao recipe.

Gluten-Free Meals (vegan foods):

Here is a sample meal plan for a day with gluten-free foods. If you'd like to get a personalised nutrition plan, please book a free call.

Gluten Intolerance Symptoms

If you have gluten intolerance (18, 19, 20), you may have bloating, gas, or stomach pain. You may feel tired, get headaches, or have joint pains. Moreover, gluten sensitivity is also associated with gout. Uric acid levels are high and lead to joint pain in gout. People with gluten intolerance can also have skin issues like eczema.

Gluten Allergy Symptoms

For those with a gluten allergy, known as celiac disease (7), gluten is a trigger. When gluten sneaks into your diet, your immune system gets upset and attacks the lining of your small intestine. This can lead to severe stomach pain, diarrhea, and weight loss.

Plus, you might have vitamin and mineral deficiencies since your gut can't absorb nutrients properly. Talking to a healthcare professional is important for diagnosing and managing celiac disease.

Gluten-Free Products

Picking gluten-free products is important if you're dealing with gluten issues. Choose grains that are naturally free of gluten, like quinoa, rice, or millet. Use oats that are certified gluten-free.

Additionally, watch out for hidden gluten in processed foods such as sauces and condiments. Instead of regular pasta, choose from gluten-free versions made with rice flour, quinoa flour, red lentils or tapioca starch.

Tell me your go-to gluten-free meal in the comments. Would you like to know more about living gluten-free? Download a Free copy of the Gluten-free Living Guide.

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What foods should you avoid on a gluten-free diet?

1. Bread: Regular bread is made from wheat flour. Therefore, it has gluten. Sourdough bread is an excellent low-gluten option. Try and see if it suits you.

2. Pasta: Traditional pasta is usually made from wheat flour, so it's a gluten-containing food. Also in the list are spaghetti, macaroni, and ready-to-eat noodles.

3. Cereal: Many cereals are made from grains like wheat, barley, or rye, which contain gluten. Check labels for gluten-free options.

4. Crackers: Crackers are made using wheat flour. Therefore, you should avoid them. Some brands specialize in gluten-free foods. Find such gluten-free products to use. You can also make crackers with gluten-free flour at home.

5. Baked Goods: Baked goods are made with wheat flour. Therefore, they have gluten. Gluten-free versions are also available in some places. Certain brands make gluten-free biscuits, bread and cookies. However, I find that the taste is a hit or miss.

6. Pizza: Pizza crust is also made from wheat flour. Therefore, it contains gluten. However, some places also offer gluten-free pizza options.

7. Beer: Most beers are made from barley, wheat, or rye. These grains contain gluten. Look for gluten-free beers if you're avoiding gluten.

Unlike inmost countries, gluten-free products are expensive in India. If you have the time, try making gluten-free foods at home with this list of 100 Indian foods. Surprisingly, you can find gluten in unexpected processed foods, too. Hence, it's important to read labels carefully. For more tips on how to start a gluten-free diet download our beginner's guide.

List of 100 Indian Gluten-Free Foods

Many people think that going gluten-free is restrictive. While the transition might be hard, there are plenty of gluten-free foods that are both healthy and tasty.

Grains and Flours:

• Rice (Basmati, Brown, White)

• Millet (Ragi, Jowar, Bajra)

• Buckwheat (Kuttu)

• Amaranth (Rajgira)

• Sorghum (Jowar)

• Cornmeal and Polenta: Perfect for making cornbread or creamy polenta dishes.

• Nut Flours: Almond flour and coconut flour add flavour and texture to baked goods.

• Gluten-Free All-Purpose Flour Blends: These blends often combine rice flour, potato starch, and tapioca starch for baking.

Pulses and Legumes:

• Lentils (Masoor dal, Moong dal, Urad dal)

• Chickpeas (Chana)

• Split peas (Arhar dal)

• Green gram (Moong)

• Red kidney beans (Rajma)

Vegetables:

• Spinach (Palak)

• Kale

• Broccoli

• Cauliflower (Gobi)

• Bell peppers (Capsicum)

• Drumstick (Murungakkai)

• Cluster beans (Gawar phali)

• Ridge gourd (Turai)

• Snake gourd (Padwal)

• Bottle gourd (Lauki)

Fruits

• Mango

• Banana

• Apple

• Guava (Amrood)

• Papaya

• Jackfruit (Kathal)

• Star fruit (Kamrakh)

• Indian gooseberry (Amla)

• Jamun (Indian blackberry)

• Custard apple (Sitaphal)

All fruits

Nuts and Seeds

• Almonds

• Cashews (Kaju)

• Walnuts (Akhrot)

• Sesame seeds (Til)

• Sunflower seeds

• Makhana

Herbs and Spices

• Turmeric (Haldi)

• Cumin seeds (Jeera)

• Coriander (Dhania)

• Fenugreek (Methi)

• Ginger (Adrak)

• Curry leaves (Kadi patta)

• Asafoetida (Hing)

• Cardamom (Elaichi)

• Star anise (Chakra phool)

• Kokum

Dairy and Plant-based alternatives

• Milk (Cow's or plant-based like almond milk)

• Yogurt (Curd or Greek yogurt)

• Paneer (Indian cottage cheese)

• Coconut milk

• Cheese (Check for gluten-free varieties)

Oils and fats

• Coconut oil

• Olive oil

• Ghee (Clarified butter)

• Mustard oil

• Avocado oil

Meat and Fish

• Chicken

• Fish (Salmon, Tuna)

• Lamb (Mutton)

• Prawns

• Eggs

Traditional Indian Foods

• Idli (Steamed rice cakes)

• Dosa (Fermented rice crepe)

• Sambhar (Lentil-based curry)

• Rasam (Spiced tamarind soup)

• Poha (Flattened rice)

Beverages

• Green tea

• Herbal teas (Chamomile, Peppermint)

• Fresh fruit juices (Orange, Pineapple)

• Buttermilk (Chaas)

• Coconut water

• Kombucha

• Kefir

Snacks and Sweets

• Popcorn

• Jaggery (Gur)

• Puffed rice (Murmura)

• Chana chaat (Chickpea salad)

• Makhana (Fox nuts)

• Dhokla (Steamed gram flour cake)

• Thepla (Spiced flatbread)

• Patra (Steamed colocasia leaves)

• Chakli (Savoury spiral snack)

• Undhiyu

Condiments and Sauce

• Pickles (Achaar)

• Chutneys (Mint chutney, Tamarind chutney)

• Coconut chutney

• Tomato sauce (Check for gluten-free brands)

• Mustard sauce

Grains and Flours

• Besan (Chickpea flour)

• Rice flour

• Sorghum flour (Jowar atta)

• Amaranth flour (Rajgira atta)

• Buckwheat flour (Kuttu atta)

• Jackfruit flour

Desserts

Besan laddu

Rajgira kheer

Sabudhana Kheer

Ragi laddu

Pumpkin halwa

Baking Essentials

• Baking Powder and Baking Soda: Ensure they are gluten-free.

• Xanthan Gum or Guar Gum: These help bind gluten-free doughs and batters.

• Sugar and Honey: Natural sweeteners for cooking and baking.

  
  

Gluten-free grains and flours for pantry essentials

What happens to your body when you start eating gluten-free?

Switching to a gluten-free diet can have several effects on your body, especially if you have gluten intolerance or celiac disease. Here’s what you might experience:

• Improved Digestion: Many people notice reduced bloating, gas, and stomach pain.

• Increased Energy Levels: Removing gluten can reduce inflammation and improve nutrient absorption.

• Better Nutrient Absorption: Healing of the gut lining allows for better uptake of vitamins and minerals.

• Weight Changes: Some people lose weight due to healthier food choices, while others may gain weight if they consume more processed gluten-free snacks.

• Reduced Brain Fog: Many report clearer thinking and improved concentration.

  
  

It’s important to maintain a balanced diet rich in fibre, vitamins, and minerals to support overall health while following a gluten-free diet.

Healthy gluten-free quinoa salad with vegetables

Tips for Organising Your Gluten-Free Pantry

Keeping your gluten-free pantry organised helps prevent cross-contamination and makes meal prep easier. Here are some practical tips:

1. Separate Gluten-Free Items: Use dedicated shelves or bins to store gluten-free products.

2. Label Everything: Clearly mark gluten-free foods to avoid confusion.

3. Store Bulk Items Properly: Use airtight containers for flours, grains, and nuts to maintain freshness.

4. Keep a List: Maintain an inventory of your gluten-free staples to know when to restock.

5. Rotate Stock: Use older items first to prevent waste.

   
   

An organised pantry saves time and reduces stress when cooking gluten-free meals.

Creative Gluten-Free Pantry Recipes to Try

Having a well-stocked gluten-free pantry opens up many delicious meal options. Here are some easy recipes you can make with pantry staples:

• Quinoa and Chickpea Salad: Combine cooked quinoa, canned chickpeas, chopped vegetables, olive oil, and lemon juice for a quick, nutritious meal.

• Gluten-Free Pancakes: Use a gluten-free flour blend, eggs, milk, and baking powder to whip up fluffy pancakes.

• Lentil Soup: Simmer lentils with canned tomatoes, broth, and spices for a comforting soup.

• Almond Flour Cookies: Mix almond flour, honey, and baking soda for simple, tasty treats.

• Polenta with Tomato Sauce: Cook polenta and top with a rich tomato sauce for a hearty dinner.

  
  

Experimenting with these recipes can help you enjoy a varied and satisfying gluten-free diet.

Building a Gluten-Free Pantry for Long-Term Success

Creating a gluten-free pantry is not just about avoiding gluten - it’s about embracing a variety of nutritious foods that support your health and lifestyle. Focus on whole foods, read labels carefully, and keep your pantry organised. With the right ingredients at your fingertips, you can enjoy delicious meals without worry.

For more detailed guidance on following a gluten-free diet, including meal plans and tips, be sure to explore trusted nutrition resources.

By investing time in your pantry today, you set yourself up for a healthier, happier tomorrow.