Super Healthy Gluten Free Foods and Its Health Benefits

Introduction

Gluten free foods have become famous as a healthy food. However, cutting out gluten from your diet may feel difficult as gluten is found in many commonly used foods and often hidden in packaged or processed items. Thankfully, there are many healthy and delicious natural gluten-free foods that can help you enjoy a balanced diet.

What is Gluten?

Gluten is a protein in food that maintains the shape, elasticity, and moisture of food. It is present in many foods from bread and cereals to snacks and some beverages. Gluten is a protein that is indigestible by our body. In some individuals, gluten consumption may cause inflammation, leading to certain health conditions. Gluten has a glue-like sticky property that gives a chewy texture to the food¹.

Is Gluten Harmful to You?

No, not all people are allergic to gluten. Some people can eat foods containing gluten without experiencing any side-effects² while others may have gluten intolerance or intestinal disorders in which gluten can be harmful.

Intestinal conditions like coeliac disease or irritable bowel syndrome (IBS) may require some individuals to start a gluten-free diet. Coeliac disease is an autoimmune disorder where gluten may irritate your small intestine lining, causing over-activation of the immune system, which leads to damage of the gut wall³.

Also, some individuals without intestinal disorders are also sensitive to gluten and may feel uncomfortable after eating gluten.

Natural, gluten-free foods include grains, beans, seeds, and other starchy foods such as arrowroot, beans, cassava, chia, flax and gluten-free oats, millet, almond flour, sorghum, soy, and tapioca. I strongly recommend the consumption of these in regulated amounts for those dealing with stomach problems.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Gluten Free Food Options

The most cost-effective and healthy way to follow a gluten-free diet is to seek out these naturally gluten-free food groups, which include:

1. Gluten Free Whole Grains

Whole grains, except for a few, are naturally gluten-free. They are rich in fibre and carbohydrates and an important part of our diet. Always check a label before buying any gluten-free food. Here are some naturally gluten-free whole grains:

• Rice
• Quinoa
• Corn
• Amaranth
• Buckwheat
• Oats (check label for gluten-free contents)⁴.

2. Gluten Free Fruits and Vegetables

All fresh vegetables and fruits are naturally gluten free. They are also rich in vitamins, minerals, and antioxidants. However, processed fruits and vegetables may contain gluten. If you are on a gluten free diet, double check the labelling before buying any food products made with fruits or fruit pulp, etc^4,5.

3. Gluten Free Meat, Poultry, and Seafood

Chicken and fish are naturally gluten free and rich in proteins. However, these foods may be processed with gluten containing ingredients such as flour for preservation. So, make sure to check whether these items have gluten before using them. Here is a list of gluten free foods:

• Red meat (beef, pork, and lamb)
• Chicken
• Seafood (fresh fish, lobster, clams, and shellfish)^4,5.

4. Gluten Free Dairy Products

Most dairy products are gluten-free if they are unflavoured and without preservatives. Always double check the label for gluten.

• Milk
• Butter
• Cheese
• Cream
• Yogurt^4,5

5. Gluten Free Legumes and Nuts

They are loaded with proteins and fibres and are naturally gluten free

• Legumes (lentils, beans, peas)
• Nuts (almond, walnut)^4,5.

A quick and easy gluten-free supper option is a winter kale salad with apples and nuts. Antioxidants found in pecans may help maintain heart health. According to research, pecan nuts may aid persons who are obese or overweight to lower their risk factors for heart disease.

Dr. Rajeev Singh, BAMS

Benefits of a Gluten Free Diet

There are many myths about the gluten-free diet but as the study suggests they offer tremendous health benefits for those with gluten intolerance or celiac disease. Here are some major benefits:

1. Improving Energy Levels

People who have gluten intolerance generally experience chronic fatigue because of impaired absorption of nutrients from the damaged intestinal wall. This impaired absorption may lead to iron-deficiency anaemia, which results in chronic debility⁴. Switching to a gluten-free diet may help your intestines to heal and restore absorption.

2. Promoting Digestive Health

If you have a chronic digestive problem, you must try a gluten-free diet. It may ease your digestive symptoms by helping in the healing of your intestines. This may help reduce your coeliac disease symptoms like bloating, diarrhoea or constipation, and fatigue⁴.

3. Promoting Healthy Weight Gain

Due to chronic diarrhoea or fatigue, you can lose a tremendous amount of weight. Many times the symptoms remain undiagnosed, leading to weight loss due to impaired nutrient absorption. A gluten-free diet may help you regain the lost weight as well as help address these nutritional deficiencies⁶.

4. Improving Autism Symptoms

Although there is a lack of clinical data, many paediatricians seem to suggest that a gluten-free diet may be helpful with improvement in behaviour, social skills, and learning in children with autism⁷.

5. Improving Bone Health

Undiagnosed coeliac disease may lead to calcium malabsorption. This calcium deficiency increases the risk of bone problems, such as osteoporosis. The study⁸ suggests that a gluten-free diet may help to normalise calcium absorption and increase bone density.

6. Improving Skin and Hair Health

Individuals with coeliac disease are at higher risk for skin rashes, eczema, or hair fall³. Following a gluten-free diet may help to improve your overall skin and hair health⁹.

Conclusion

Gluten-free eating is believed to be a focused way to help restore gut health, especially for those with coeliac disease or gluten sensitivity. By choosing naturally gluten-free foods (like fruits, vegetables, and lean proteins), you help the small intestine to heal. This repair likely leads to better nutrient absorption, which in turn may help boost energy levels, stabilise weight, clear up the digestive system, and improve the health of your skin and bones, thus helping enhance your overall vitality.

References

1. Biesiekierski JR. What Is gluten? Journal of Gastroenterology and Hepatology [Internet]. 2017 Feb 28;32(S1):78–81. Available from: https://pubmed.ncbi.nlm.nih.gov/28244676/
2. Elli L, Bascuñán K, di Lernia L, Bardella MT, Doneda L, Soldati L, et al. Safety of occasional ingestion of gluten in patients with celiac disease: a real-life study. BMC Medicine [Internet]. 2020 Mar 16;18:42. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7075003/
3. MedlinePlus. Celiac Disease [Internet]. Medlineplus.gov. National Library of Medicine; 2024. Available from: https://medlineplus.gov/celiacdisease.html
4. Learn about gluten-free diets: MedlinePlus Medical Encyclopedia [Internet]. Medlineplus.gov. 2015. Available from: https://medlineplus.gov/ency/patientinstructions/000813.htm
5. Bremner B, Madden J, Albertson H, Cierniak P, Eckert B, Ferrone N, et al. Diet Manual for Long-Term Care Residents [Internet]. Maryland.gov. [cited 2025 Dec 12]. Available from: https://health.maryland.gov/ohcq/docs/diet_manual_4-3-14.pdf
6. Jones AL. The Gluten-Free Diet: Fad or Necessity? Diabetes Spectrum [Internet]. 2017 Jan 25;30(2):118–23. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5439366/
7. Zafirovski K, Aleksoska MT, Thomas J, Hanna F. Impact of Gluten-Free and Casein-Free Diet on Behavioural Outcomes and Quality of Life of Autistic Children and Adolescents: A Scoping Review. Children [Internet]. 2024 Jul 1;11(7):862. Available from: https://www.mdpi.com/2227-9067/11/7/862
8. Grace-Farfaglia P. Bones of Contention: Bone Mineral Density Recovery in Celiac Disease—A Systematic Review. Nutrients. 2015 May 7;7(5):3347–69. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC4446755/
9. Bell KA, Pourang A, Mesinkovska NA, Cardis MA. The effect of gluten on skin and hair: a systematic review. Dermatology Online Journal [Internet]. 2021 Apr 15;27(4):13030/qt2qz916r0. Available from: https://pubmed.ncbi.nlm.nih.gov/33999573/

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