How to Eat a Gluten-Free Diet

The gluten-free diet is necessary mainly for those who have gluten intolerance and cannot digest this protein, getting diarrhea, pain and abdominal bloating when eating this protein, as is the case of those who have Celiac disease or sensitivity to gluten.

The gluten-free diet is sometimes used to lose weight because various foods are eliminated from the diet, such as bread, cookies or cakes, for example, because they have gluten and thus reduces the caloric value ingested, facilitating weight loss in a weight loss diet. .

But in the case of a celiac patient, the elimination of gluten involves the detailed reading of all food labels and even components of medicines or lipsticks. Because even a small amount of gluten ingestion in these products can trigger a serious inflammatory process. In these cases, sorghum flour, which is naturally gluten free and very nutritious, can be an alternative. See its benefits and learn how to use this flour .

Table of Contents

Gluten-free diet menu

The gluten-free diet menu is difficult to follow, as many foods commonly consumed on a daily basis are eliminated. An example follows.

  • Breakfast – gluten-free bread with butter and milk or tapioca. See some recipes with tapioca in Tapioca can replace bread in the diet .
  • Lunch – rice with grilled chicken fillet and lettuce, tomato and red cabbage salad, seasoned with oil and vinegar. For watermelon dessert.
  • Snack – strawberry smoothie with almonds.
  • Dinner – baked potato with hake and cooked broccoli, seasoned with vinegar and lemon juice. Apple for dessert.

In order to have more alternatives for the diet and to consume all the important nutrients for the body it is necessary to follow the gluten-free diet with the accompaniment of a specialized nutritionist. 

To find out more foods to include in the menu, see: Gluten-free foods .

What foods can be added to the diet

To create your own menu, you can follow some of the examples in this table:

Type of foodYou can eatCan’t eat
SoupsMeat and / or vegetables.Of noodles, canned and industrialized.
Meat and other proteinsFresh meat, poultry, seafood, fish, Swiss cheese, cream cheese, cheddar, parmesan, eggs, dried white beans or peas.Meat preparations, processed foods, soufflés with flour or cottage cheese.
Potato and potato substitutesPotato, sweet potato, yams and rice.Potato cream and industrialized potato preparations.
LegumesAll fresh or canned vegetables.Creamy vegetables prepared with flour and processed vegetables.
BreadsAll breads made with rice flour, cornstarch, tapioca or soyAll breads made with wheat, rye, barley, oats, wheat bran, wheat germ or malt. All kinds of cookies.
CerealsRice, pure corn and sweet riceSnacks with cereals, wheat flour, dried grapes, oatmeal, wheat germ, corn cereals or cereals with added malt.
FatsButter, margarine, oil and animal fats.Prepared and industrialized creams and sauces.
FruitsAll fresh, frozen, canned or dried fruits.Fruits prepared with wheat, rye, oats or barley.
DessertsHomemade pies, cookies, cakes and puddings made with corn, rice or tapioca. Gelatin, meringue, milk pudding and fruit ice cream.All industrialized sweets and desserts.
milkFresh, dry, evaporated, condensed and sweet or sour cream.Malted milk and industrialized yogurt.
DrinksWater, coffee, tea, fruit juices or lemonade.Fruit powder, cocoa powder, beer, gin, whiskey and some types of instant coffee.

However, it is always recommended to follow a diet guided by a nutritionist, especially in the case of celiac patients. A good substitute is buckwheat, learn how to use it  here .

Gluten free recipes

Gluten-free recipes are mainly recipes for cakes, biscuits or bread without flour, rye or oats because these are the cereals that have gluten.

Gluten-free cookie recipe

Here is an example of a gluten-free cookie recipe:


  • Half cup of hazelnuts
  • 1 cup corn flour
  • 2 tablespoons of rice flour
  • 1 teaspoon of honey
  • Half a cup of rice milk
  • Half a cup of brown sugar
  • 2 tablespoons olive oil

Preparation mode

Put the hazelnuts, sugar, honey, olive oil and rice milk in a blender until you have a homogeneous cream. Mix the flours in a bowl and pour the cream well. Make balls with your hands, flatten the balls into a disc shape and place on a tray lined with parchment paper. Bake at 180-200ºC for 30 minutes.

In addition to intolerance, gluten can cause bloating and gas, so see:

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