Gluten Free Diet

In today’s busy life, everyone wants to know what gluten free actually means, why does someone need to adopt a gluten free diet? What Are Gluten Free Foods and How Can You Adopt a Gluten Free Lifestyle? This will work great for those who have a gluten intolerance, or simply want to adopt a healthy lifestyle by following a gluten free diet.

what is gluten free - gluten free diet - gluten free recipes
What is Gluten Free Diet

In this guide, we’ll take a deep dive into what gluten is, why gluten is a problem, gluten-free foods, and what you can eat that’s absolutely gluten-free. So let’s get started!

What is gluten?

Gluten is a type of protein found in certain grains such as wheat, rye and barley. This helps the dough to get its elastic and pliable texture. Gluten helps flour and baked goods rise during the baking process when we mix it with water. It also helps provide a chewy texture to many bread products.

Gluten is a common ingredient used in traditional baking, from bread and pasta to cookies, cakes, and processed foods. However, it is important to know that this is not suitable for everyone, some people may have certain medical conditions or sensitivities that force them to avoid gluten.

Does the body need gluten?

Basically, the human body does not require gluten as an essential nutrient. Gluten is a protein found in certain grains such as wheat, rye and barley. While gluten can be part of a normal diet, it is not essential for overall health, and many individuals still remain healthy without consuming gluten-free foods. So you can easily go on a gluten free diet without any problem.

Why is gluten a problem?

Gluten is a common protein that is not inherently bad for anyone, but it can be harmful for people who have gluten intolerance, sensitivity or other health problems related to gluten.

Gluten can cause problems for people who suffer from celiac disease, non-celiac gluten sensitivity or a wheat allergy.

Who Should Follow a Gluten-Free Diet?

The people who are suffering from following problems, should follow the gluten free diet to make their life healthier: 

Celiac disease:

Celiac disease is an autoimmune disorder, and gluten is harmful to people who suffer from celiac disease. When they consume gluten, it will trigger an immune response that damages the lining of their small intestine. This damage can lead to a variety of health problems, including skin rashes, digestive problems, fatigue, and more. Therefore, individuals with celiac disease should strictly avoid gluten.

Non-celiac gluten sensitivity (NCGS):

Some people may experience adverse symptoms when they consume gluten, even if they do not have celiac disease or a wheat allergy. This condition is called non-celiac gluten sensitivity (NCGS). The symptoms they experience may include stomach pain, headache, fatigue, swelling and mood changes. In these circumstances, gluten can be problematic for those people, and they should choose a gluten-free diet to stay healthy.

Wheat allergy:

Although some people do not have a direct gluten allergy, no celiac or NCGS disease, they may be allergic to wheat. Wheat contains gluten and eating wheat can cause allergies. These reactions can range from mild such as digestive discomfort to severe, including anaphylaxis, which can be a life-threatening allergic reaction.

How do I know if I am gluten intolerant?

It can be a little challenging to determine whether you are gluten intolerant or not, as there is no specific test to medically determine whether you are suffering from gluten. However, if you have any of the following symptoms, you can try a gluten-free diet:

  • Abdominal pain
  • Bloating
  • Diarrhea
  • Constipation
  • Fatigue
  • Headaches
  • Unexpected weight loss
  • Weight gain
  • digestive problems in children

Gluten Free Diet

Some people need to avoid a protein called gluten, which is found in certain grains such as wheat, rye and barley. They do this because gluten can make them very sick, and to avoid such intolerance, people often go on a gluten-free diet, which means avoiding all foods that contain gluten and adopting a routine which is completely gluten free and healthy. 

What foods contain gluten?

If you are looking for a gluten free diet, it is essential to  be aware of foods that are gluten free. 

Following is a list of some common foods and products that may contain gluten:

Wheat Based Foods:

  • Bread
  • pasta (spaghetti, macaroni, etc.)
  • grains made from wheat (e.g., wheat)
  • wheat based flour

Barley Based Foods:

  • barley only
  • barley malt (used as flavoring and sweetener)
  • barley based cereal

Rye Based Foods:

  • rye bread and crackers
  • rye grain

Processed and packaged foods:

  • Always check the labels of wheat, barley, rye as many processed and packaged foods contain gluten as a hidden ingredient.
  • Some soy sauces contain wheat, so look for gluten-free versions.
  • Some salad dressings and marinades may contain wheat-based thickeners.

Baked Goods:

  • cookies
  • Cake
  • pastries
  • pies
  • Muffins
  • biscuits

Beer and ale:

Traditional beer and ale may contain gluten because they are made with barley. However, you can also find gluten free beer options.  

Processed meats:

Some processed meats, such as sausages and hot dogs, may contain fillers made with wheat or breadcrumbs.

Gravies and sauces:

Wheat flour may be used as a thickening agent in packaged gravy mixes and some sauces.


Couscous is made from wheat semolina and contains gluten.

Breading and coating mixtures:

Breading and coating mixtures are often made with wheat flour, and are used to fry foods such as fish or chicken. 


Donuts are usually made from wheat flour and are not gluten-free.

Panko breadcrumbs:

Panko breadcrumbs, that we may use in different recipes, are made from wheat and may contain gluten.

Processed snack foods:

Some processed snacks like chips, tacos, or pretzels may also contain gluten.

Communion Wafers:

Traditional communion wafers that are often used in religious ceremonies are usually made from wheat and contain gluten. 

What can I eat that is gluten-free?

If you’re following a gluten-free diet, there are plenty of delicious and nutritious foods you can enjoy. Here is a list of naturally gluten-free foods and food groups:

Fruits and vegetables:

Fresh, frozen, and canned (without added sauces) fruits and vegetables are naturally gluten-free.

Meat and poultry:

Unprocessed meat and poultry products like chicken, beef, and turkey are gluten-free.

Fish and seafood:

Most fish and seafood are naturally gluten-free.


Milk, cheese and yogurt are generally gluten-free, but processed and flavored varieties may contain gluten additives, so be careful and always read the labels before use. 


Eggs are naturally gluten-free and versatile for cooking and baking.


Beans, peas and lentils are gluten-free and provide essential fiber and nutrients.

Nuts and seeds:

Nuts and seeds are excellent sources of gluten-free protein and healthy fats.

Gluten-Free Grains and Alternatives:

  • Rice
  • Quinoa 
  • Corn
  • Amaranth
  • Buckwheat
  • Oats

Gluten-Free Flour: 

  • Rice flour
  • Almond flour
  • Coconut flour
  • Tapioca flour/starch
  • Potato flour/starch
  • Corn flour (cornstarch)
  • Sorghum flour
  • Chickpea flour (besan)
  • Buckwheat flour
  • Millet flour

Gluten-free pasta

  • Corn pasta
  • Rice pasta
  • Quinoa pasta
  • Lentil pasta
  • Chickpea pasta
  • Soybean pasta
  • Buckwheat pasta
  • Tapioca pasta
  • Konjac pasta
  • Gluten free pasta blends

Gluten-Free Baking Ingredients

  • gluten-free flour
  • xanthan gum
  • baking powder

Gluten-Free Cereals:

Always buy gluten free cereals to enjoy at breakfast, such as corn flakes, rice cereal, and certified gluten free oats. 

Herbs and spices: 

Most herbs and spices are naturally gluten-free, but it’s important to check spice blends for additional gluten-containing ingredients.

Some of common herbs and spices that are gluten free are:

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Parsley
  • Cilantro
  • Dill
  • Mint
  • Sage
  • Tarragon
  • Chives
  • Coriander
  • Cumin
  • Paprika
  • Cayenne Pepper
  • Chili Powder
  • Turmeric
  • Ginger
  • Cinnamon
  • Nutmeg
  • Allspice
  • Cloves
  • Mustard Seeds
  • Fennel Seeds
  • Poppy Seeds
  • Cardamom
  • Bay Leaves

What common snacks are gluten free?

There are many gluten free snacks you can enjoy even during your gluten free diet. Some of common gluten free snacks are enlisted as:

Fresh Fruits:

Fruits like grapes, bananas, apples, and berries are naturally gluten-free and make portable, healthy snacks.

Fresh Vegetables:

Shredded carrots, bell peppers, cucumbers, and cherry tomatoes with hummus or gluten-free dip are a nutritious gluten-free option.

Nuts and seeds:

Almonds, walnuts, peanuts, pumpkin seeds, cashews, and sunflower seeds are gluten-free and provide protein and healthy fats.


Plain popcorn, without any buttery coating or spices, is naturally gluten-free and can be a satisfying snack.

Rice Cakes:

Rice cakes are made from rice and are gluten-free. These can be topped with various gluten free spreads or used as a base for snacks.

Gluten-Free Crackers:

Many brands offer gluten-free crackers made from ingredients such as rice, corn, or gluten-free oats.


Slices or cubes of cheese are gluten-free and pair well with fruit or gluten-free crackers.


Plain yogurt or yogurt with gluten-free toppings like fresh fruit, honey, or gluten-free granola is a delicious and gluten-free breakfast.


Hummus made from chickpeas is naturally gluten-free and pairs well with vegetables or gluten-free crackers.

Rice snacks:

Rice-based snacks, such as rice crisps or rice cakes, come in a variety of flavors and are gluten-free.

Dried fruits:

Gluten-free options include dried apricots, raisins, dates and cranberries. Check labels for additives or coatings.

Beef Jerky:

Plain beef or turkey jerky is usually gluten-free and provides a protein-rich snack.


Pure chocolate, such as dark chocolate or milk chocolate with no gluten-containing additives, is gluten-free.

Potato Chips:

Many potato chip brands offer gluten-free options, but always check the label for potential cross-contamination.

Rice Noodles:

Gluten-free rice noodles are used in a variety of dishes and can be enjoyed as a snack.

Dried Seaweed Snacks:

These snacks are made from seaweed and are naturally gluten-free. They come in different flavors.

Fruit leather:

Fruit leather or fruit bars made from pureed fruits are usually gluten-free.

Trail Mix:

Make your own trail mix with gluten-free nuts, seeds, dried fruits and chocolate chips.

Hard-Boiled Eggs:

Hard-boiled eggs are a portable and protein-rich snack option.


Homemade smoothies using gluten-free ingredients like fresh fruit, yogurt and nut butters are a nutritious option.

Gluten Free Recipes

Here I am sharing some recipes for breakfast, lunch, dinner and snack time which are completely gluten free, and you can enjoy them without any hesitation.

Banana Smoothie Bowls

Banana Smoothie Bowls are perfect and delicious breakfast option for anyone, whether gluten-free or health conscious. It’s the perfect way to start your day. To make a banana smoothie bowl, you will just need ripe bananas, Greek yogurt, milk, to add a little sweetness, you can use honey or maple syrup, some ice cubes to thicken the smoothie and finally Add some greens, like spinach or kale, although this is completely optional. 

Banana Smoothie Bowls
Banana Smoothie Bowl with your favorite toppings

So, gather all the ingredients and blend them to make your smoothie base. Use your favorite toppings like fresh banana pieces, berries, chopped nuts or chia seeds to make your banana smoothie bowl more delicious and flavorful. So don’t waste your time, let’s start making your delicious banana smoothie bowl for a pleasant breakfast.

Ingredients for Banana Smoothie Bowls

For smoothie base:

  • 2 ripe bananas, frozen
  • 1/2 cup Greek yogurt (or dairy-free option)
  • 1/4 cup milk (dairy or plant based)
  • 1 tablespoon honey or maple syrup (optional for sweetness)
  • 1/2 teaspoon vanilla extract
  • 1/2 cup spinach or kale (optional, for extra greens)
  • ice cubes (optional, for thickness)

For topping:

Feel free to customize with your favorite toppings! Here are some ideas:

  • fresh cut bananas
  • Berries (strawberries, blueberries, raspberries)
  • chopped nuts (almonds, walnuts, or your choice)
  • Pomegranate
  • granola or muesli
  • chia seeds or flax seeds
  • coconut flakes
  • drizzle of honey or nut butter

How to make Banana Smoothie Bowls

Prepare your toppings:

  • Cut fresh banana into pieces and keep aside.
  • Cut the dry fruits into small pieces.
  • Have berries, granola, seeds, and other toppings of your choice ready.

Blend the smoothie base:

  • In a blender, combine frozen bananas, Greek yogurt, milk, honey or maple syrup (if using), vanilla extract, and greens (if desired).
  • Mix all the ingredients well to get a smooth and creamy consistency. If you feel the smoothie is too thick, you can add a little milk to set it to your liking. If it’s too thin, add more frozen bananas or ice cubes for thickness.

Assemble your bowl:

  • Pour the smoothie into a bowl.
  • Now comes the fun part! Arrange your chopped bananas, berries, chopped nuts, granola, seeds, and any other toppings you like on top of the smoothie.

Drizzle and enjoy:

  • Finish with a drizzle of honey or nut butter for that extra touch of flavor.
  • Grab a spoon and dig in! Add toppings to the smoothie as soon as you’ve achieved a pleasurable combination of textures and flavors.

spinach frittata recipe

Do you want a nutritious and delicious dish that is ready in a jiffy? Look no further than our Spinach Frittata. This easy-to-make recipe combines fresh spinach, eggs, cheese and a handful of spices to make a delicious and nutritious meal. Whether you’re enjoying it for breakfast, brunch or a light dinner, this spinach frittata is a versatile option that’s as satisfying as it is easy to prepare. Let’s dive into the steps and get cooking!

spinach frittata recipe
Homemade spinach frittata recipe

Ingredients for spinach frittata recipe

  • 6 large eggs
  • 1 cup fresh spinach, chopped
  • 1/2 cup shredded cheese (such as cheddar, mozzarella, or feta)
  • 1/4 cup milk
  • 1/4 cup diced onion
  • 2 cloves garlic, minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon dried oregano (optional)
  • 1 tablespoon olive oil
  • Butter or oil for greasing the pan

How to make spinach frittata

  • Start by preheating the oven to 50°F (175°C).
  • Take an oven-safe pan, and heat the olive oil over medium heat.
  • Add minced garlic and chopped onion. Sauté onion and garlic for 2 to 3 minutes or until onion becomes transparent.
  • Now add chopped spinach to the pan and cook for 2 to 3 minutes more.
  • Take a separate bowl and whisk eggs, milk, salt, dried oregano and black pepper until well mixed.
  • Add the egg mixture to the pan with the sautéed onions and spinach.
  • Let the mixture cook for some time, do not break the mixture.
  • This will take 3 to 4 minutes, or until the edges begin to set.
  • Once it’s set, sprinkle the shredded cheese evenly over the frittata.
  • Now place the pan in the preheated oven and bake it for 12 to 15 minutes, or until the frittata is set and light golden brown on top.
  • Carefully remove the pan from the oven and allow it to cool for a few minutes.
  • Cut the spinach frittata into wedges and serve hot.

More Gluten Free Recipes

gluten free banana pancakes recipe

Gluten Free Banana Pancakes

Explore this simple and delicious gluten free banana pancakes recipe that is perfect for your healthy breakfast. Not only are these pancakes gluten-free, but they’re also free of added sugars, and there’s no doubt that they’re insanely delicious.

Quinoa Breakfast Bowl with Fresh Berries

Quinoa Breakfast Bowl with Fresh Berries

Enjoy a nutritious start with our Quinoa Breakfast Bowl with fresh berries—packed with quinoa’s goodness and the natural sweetness of fresh berries. A delightful way to begin your day!

zucchini and cheese frittata recipe

Zucchini and Cheese Frittata

This Zucchini and Cheese Frittata is a simple but satisfying dish that works equally well for breakfast, brunch, or a light dinner. This easy and delicious recipe combines tender zucchini, delicious cheese, and fluffy eggs for a delicious meal that’s ready in no time.

Gluten Free Snacks Recipes

gluten free oatmeal raisin cookies

Try these amazing gluten free oatmeal raisin cookies at home that are as healthy as they are delicious. These Oatmeal Raisin Cookies are sweet, chewy in texture and have all the goodness of oatmeal and raisins.

gluten free oatmeal raisin cookies
gluten free oatmeal raisin cookies

These Gluten Free Oatmeal Raisin Cookies are like a warm embrace to your taste buds. They’re crunchy on the outside, soft in the middle, and filled with plump raisins and oats. You just need a few simple ingredients like gluten free rolled oats, gluten free flour, raisins, baking soda and spices to make these amazing cookies for your breakfast or snack time. So gather the ingredients and start cooking some chewy goodness in your kitchen!!

Ingredients for gluten free oatmeal raisin cookies

  • 1 cup gluten-free rolled oats
  • 3/4 cup gluten-free all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup unsalted butter, softened
  • 1/2 cup brown sugar, packed
  • 1/4 cup granulated sugar
  • 1 large egg
  • 1 teaspoon pure vanilla extract
  • 1 cup raisins

How to make Gluten Free Oatmeal Raisin Cookies

  • Start by preheating your oven to 350°F (175°C). Line a baking sheet with parchment or silicone baking mat.
  • Take a mixing bowl, add gluten free oats, gluten free flour, ground cinnamon, baking soda and salt. Mix and keep aside.
  • Take another big bowl, now add softened butter, granulated sugar, brown sugar and cream it using an electric mixer or a wooden spoon. It will take about 2 minutes to make a creamy mixture.
  • Add egg and vanilla extract to sugar and butter mixture. Beat until well mixed.
  • After everything is mixed, gradually add the dry flour and oat mixture to the wet ingredients. Mix until dough forms. Add raisins.
  • Use large spoons to drop round cookie dough onto prepared baking sheets, making sure to space about 2 inches apart. You can also use a cookie scoop or shape the dough with your hands.
  • Place the tray in preheated oven and bake for 10 to 12 minutes. Or until the edges are golden brown but the center is still a little soft. But be careful not to overcook.
  • When cooked, remove the cookies from the oven, and let them cool on the baking sheet, or use a wire rack to cool the cookies completely.
  • Enjoy your homemade gluten free oatmeal raisin cookies with a glass of milk, coffee or your favorite beverage!

Veggie wrap recipes with sauce

This veggie wrap recipe is packed with colorful vegetables with a crispy wrap, best for lunch, picnic or a light dinner.


To sum it all up, we now know everything about what gluten is, who should follow a gluten-free diet, what foods contain gluten, or what foods you can eat if you have gluten sensitivity. Finally, we also share some gluten free recipes, which are easy to make and you can make any of them, whether you are on a gluten free diet, or just want to follow a healthy diet plan. If you have more questions or queries about gluten free diet or want some more gluten free recipes, just comment below. I would love to read your reviews and experiences regarding your gluten free diet journey.