India is going gluten-free. According to 2025 statistics issued in the journal Foods & Nutrition, 15 per cent of Indians consume a gluten-free diet. This transition in food choice has occurred due to concern over rise in ailments such as obesity, diabetes, high cholesterol and high blood pressure in the past few years. 

 

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Gluten has gotten a bad rap in recent years, with many people believing it’s harmful to health even if they don’t have a medical reason to avoid it. Thanks to a wave of misinformation, leading many health-conscious individuals to cut it from their diets. As a result, gluten-free eating has skyrocketed in popularity, even among those who don’t actually need to avoid it. 

 

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Understanding Gluten

Gluten is basically one of many proteins found in wheat, rye, and barley. It also sneaks into everyday products like malt, oats, medicines, vitamins, and even lip balms sometimes through cross-contamination during processing. While some people need to avoid gluten due to medical conditions, for most of us, it’s not something to fear.

A gluten-free diet means avoiding foods that contain gluten, a protein that helps foods hold their shape. For those with celiac disease or gluten sensitivity, ingesting gluten can trigger symptoms like bloating, fatigue, and even intestinal damage. But for the majority, cutting out gluten isn’t necessary and could mean missing out on key nutrients like fibre, iron, and calcium found in whole grains that naturally contain gluten. If avoiding gluten works for you, go ahead but if you're unsure whether you should go gluten-free, it's best to consult a healthcare professional.

 

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Why Go Gluten-Free?

The majority of people can consume gluten without any issues. However, individuals with gluten-related disorders must avoid it for their health and well-being. Here are some reasons to avoid gluten :

• Celiac Disease: A 2024 study issued in the paper Gastroenterology reveals that Celiac disease affects about 1 per cent of the population, but for those who have it, gluten isn’t just a digestive issue—it’s toxic. When someone with celiac disease eats gluten, their immune system launches an attack, causing inflammation in the small intestine and preventing nutrient absorption. This can lead to problems beyond digestion, affecting the skin, teeth, bones, liver, and nervous system. In children, it may cause stunted growth, while in adults, it can lead to anemia, osteoporosis, and persistent gut issues. Long-term, it can prevent the body from absorbing essential nutrients. The only treatment is a lifelong gluten-free diet.
• Gluten Intolerance: Many individuals experience significant bloating, fatigue, and digestive discomfort after consuming gluten, even when they do not have celiac disease. This condition, known as gluten intolerance, does not damage the intestines, but it is crucial to avoid gluten to effectively manage these symptoms. 
• Gluten Ataxia: This rare autoimmune condition affects the nervous system, making it difficult to control muscle movements and maintain balance. A gluten-free diet may help reduce symptoms.
• Wheat Allergy: A wheat allergy is a strong immune response to specific proteins found in wheat, including gluten. This can lead to various symptoms such as digestive issues, hives, or even severe allergic reactions. Individuals with a wheat allergy typically steer clear of wheat-based products, but they can often still enjoy other gluten-containing grains like barley and rye without any problem.

 

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Foods To Consider when Going Gluten-Free

While some gluten-free products can be expensive and lack essential nutrients, you can enjoy a well-balanced diet by focusing on naturally gluten-free foods that are wholesome and packed with goodness.

Here’s what you can enjoy on a gluten-free diet:

1. Get protein from non-veg options: Lean meats, fish, poultry, and eggs are naturally gluten-free and essential for muscle repair, immune support, and energy. Just be sure to avoid breaded or processed versions, which often contain hidden gluten.

2. Choose dairy products: Plain milk, yogurt, and cheese provide calcium, protein, and probiotics for strong bones and gut health. Be cautious with flavored or processed dairy, as some brands add gluten-containing thickeners.

3. Fruits & veggies are your best friend: Berries, melons, citrus fruits, leafy greens, bell peppers, carrots, and potatoes are packed with vitamins, fiber, and antioxidants to keep your body strong and energised. Frozen and canned versions are fine, but check labels for added gluten-based preservatives.

4. Go for gluten-free whole grains: Whole grains like quinoa, rice, buckwheat, millet, and sorghum are excellent sources of fiber and essential minerals. Oats can be tricky; make sure they’re labeled gluten-free, as regular oats are often cross-contaminated. For baking and cooking, try almond flour, coconut flour, or chickpea flour for a nutritious twist.

5. Get nuts & seeds for healthy fats: Almonds, walnuts, pistachios, chia seeds, flaxseeds, and hemp seeds provide omega-3s, protein, and fiber to keep your brain sharp and your heart healthy. Snack on them raw or add them to smoothies and salads.

6. Consume healthy oils & spices: Olive oil, coconut oil, butter, and margarine are gluten-free and perfect for cooking, dressing, and spreading. Stick to pure oils rather  or processed versions, which may contain gluten additives. Besides, spices and herbs like turmeric, oregano, rosemary, cilantro, and thyme not only enhance taste but also offer anti-inflammatory and digestive benefits. 

7. Exercise caution with beverages: Most drinks are safe, but watch out for beer, unless it’s labeled gluten-free. Opt for water, adaptogenic teas, fresh juices, and gluten-free alternatives like cider or wine.

Pro Tip: Read the Labels.
Many processed foods, sauces, and condiments contain hidden gluten. When in doubt, check ingredient lists or choose whole, unprocessed foods to stay on the safe side. If you’re new to gluten-free eating, consulting a dietitian can help ensure you’re getting all the nutrients you need.

 

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FAQs

1. Do Gluten-Free Diets Boost Energy?
Some people feel better after cutting gluten, but that’s often due to reducing processed foods, not the removal of gluten itself. A well-balanced diet with whole foods is what truly boosts energy.

2. Does going gluten-free clear up skin?
There’s no strong scientific evidence linking gluten to acne or skin issues unless you have a gluten-related disorder. Skin health is more influenced by hydration, hormones, and overall nutrition.

3. Is a gluten-free diet healthier?
Not always. Whole grains that contain gluten provide fiber, iron, and B vitamins, which are essential for good health. Many gluten-free alternatives lack these nutrients unless they’re fortified.

4. Does going gluten-free help with weight loss?
Not necessarily. While some people lose weight by cutting out gluten, it’s usually because they’re avoiding processed foods, not because gluten itself causes weight gain. Many gluten-free products contain extra sugar and fat, which can actually lead to weight gain.

5. Can gluten-free foods still contain carbs?
Yes! Going gluten-free does not mean going low-carb. Many gluten-free foods like rice, potatoes, quinoa, and corn are still rich in carbohydrates.

 

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If you have celiac disease, gluten sensitivity, or a wheat allergy, eliminating gluten is crucial for your health. For others, going gluten-free doesn’t automatically equate to a healthier diet. The secret is to prioritise whole, naturally gluten-free foods such as fresh fruits, vegetables, lean proteins, healthy fats, and fiber-rich grains. Always read labels with care, remain cautious about processed gluten-free products, and ensure you’re getting all the essential nutrients you need. With the right approach, a gluten-free lifestyle can be just as balanced and fulfilling as any other way of eating. 

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