Meal Plan For Celiac Disease


Do you have Celiac Disease? You’re in luck! Below I’ve compiled a sample meal plan for celiac disease sufferers. This meal plan takes into consideration calories, carbohydrates, fat, sodium and protein. Keep in mind that anything made with yeast also contains gluten and should be avoided.

Celiac Disease Diet: Food Lists, Sample Menu, and Tips

The lining of the small intestine suffers substantial damage as a result of the autoimmune disorder celiac disease. Its signs are brought on by the protein gluten, which is present in wheat, barley, and rye.

Celiac disease is now incurable. You must adhere to a strict gluten-free diet, sometimes referred to as the celiac disease diet, in order for your body to recover.

Despite the lack of symptoms, intestinal damage will still occur if you have celiac disease and consume even little amounts of gluten.

Avoiding gluten is crucial for those with celiac disease, but it can be more difficult than it sounds.

This article discusses the advantages of the celiac disease diet, including lists of items to consume and stay away from, a sample menu, and practical advice.

What Is the Celiac Disease Diet?

The celiac disease diet must be followed by anyone who has received a diagnosis.

It necessitates staying away from gluten, a naturally occurring protein that can be found in a number of cereals, such as wheat, barley, and rye.

When a person with celiac disease consumes gluten, their body responds by damaging the lining of their small intestine as a result of an immunological reaction.

It results in symptoms including diarrhea, unexplained weight loss, and malnutrition because the small intestine is unable to adequately absorb nutrients from food.

The strict adherence to the celiac disease diet is the only method to stop this harm.


The celiac disease diet avoids gluten-containing foods to prevent autoimmune intestinal damage in people with celiac disease.

Potential Benefits

The celiac disease diet is required for anyone diagnosed with celiac disease and has many benefits.

Reduces the Symptoms of Celiac Disease

Uncomfortable symptoms of celiac disease include headaches, lethargy, indigestion, diarrhea, and stomach pain.

More than 90% of celiac disease sufferers have exhibited improvement in these symptoms after consuming no gluten for at least a year, greatly enhancing quality of life.

The fastest-resolving symptoms are those involving the digestive system, such diarrhea, with some people reporting improvement after just two days of following a gluten-free diet.

In general, it takes around a month to notice a noticeable reduction in bloating, abdominal pain, and bowel motions.

Prevents Small Intestinal Damage

Gluten consumption in celiac disease patients causes an immunological reaction that harms the small intestine, which is where nutrients are absorbed.

By avoiding gluten, this autoimmune reaction can be stopped, allowing the small intestine to recover and resume its usual function.

The sooner a gluten-free diet is implemented, the better, as this procedure takes time.

According to one study, after two years on a gluten-free diet, up to 95% of children with celiac disease no longer exhibited symptoms of intestinal damage.

Adult recovery is typically delayed, with 34–65% of patients experiencing gut healing in two years.

However, after five or more years of adhering to a gluten-free diet, this figure increases to at least 66% and as high as 90%.

It’s important to be cautious when avoiding gluten. Even minute exposure can prevent your intestines from mending.

Improves Nutrient Absorption

Due to inadequate absorption in the damaged small intestine, nutrient shortages are common in celiac disease patients.

The most frequent nutritional deficiencies are those in iron, calcium, magnesium, zinc, niacin, riboflavin, folate, vitamin B12, and vitamins A, D, E, and K.

In fact, one of the most noticeable symptoms of celiac disease in adults is unexplained iron deficiency anemia.

However, if a person has celiac disease and their intestines are still damaged and unable to absorb nutrients, taking supplements may not always be enough to make up for deficits.

Even without taking a supplement, eating a gluten-free diet has been demonstrated to repair the intestines sufficiently to treat iron deficiency anemia within six to twelve months.

Improves Fertility

Infertility rates are higher and there may be a higher risk of miscarriage in women with celiac disease than in those without it.

According to research, celiac disease patients’ autoimmune reactions to gluten may be to blame.

However, it has been discovered that strictly adhering to a gluten-free diet can increase fertility and lower miscarriage rates.

May Reduce Cancer Risk

Non-lymphoma, Hodgkin’s an aggressive type of cancer that affects the lymph system, is three times more likely to develop in people with celiac disease.

Early diagnosis of celiac disease and adherence to a gluten-free diet have been proven to minimize this risk, although additional research is required.

Lowers the Risk of Osteoporosis

Untreated celiac disease can result in reduced bone density and an increased risk of osteoporosis in up to 75% of cases (

This might be caused by insufficient absorption of calcium and vitamin D, as well as by increased inflammation, which hinders the process of constructing bones.

According to research, early diagnosis of celiac disease and adoption of a gluten-free diet can stop bone loss and lower the risk of osteoporosis.


Following a gluten-free diet has many benefits for people with celiac disease, including reducing symptoms, allowing the small intestine to heal and properly absorb nutrients, and decreasing the risk of infertility, cancer, and osteoporosis.

Foods to Eat

There are many naturally gluten-free foods to enjoy on the celiac disease diet, including

  • Animal proteins: Beef, chicken, dairy products, eggs, game meat, lamb, pork, seafood, and turkey.
  • Fats and oils: Avocado, coconut oil, olives, oils, solid fats, and butter.
  • Fruits and vegetables: In any form, including fresh, frozen, dried, or canned.
  • Gluten-free cereals and pseudocereals: Amaranth, buckwheat, corn, millet, quinoa, rice, sorghum, teff, and wild rice.
  • Herbs and spices: All fresh and dried herbs and spices are naturally gluten-free and can be enjoyed liberally.
  • Legumes: Beans, lentils, peanuts, peas, and soy.
  • Nuts and seeds: Any type, including almonds, cashews, chia, flax, pecans, pepitas, pine nuts, and walnuts.

There’s also a wide variety of specialty products, including gluten-free bread, cereals, flours, crackers, pastas, and baked goods.


All animal proteins, fruits, vegetables, nuts, seeds, legumes, herbs, and spices are naturally gluten-free. There are many naturally gluten-free grains and specialty products, too.

Foods to Avoid

The only foods that should be avoided on the celiac disease diet are those that contain gluten.

Foods that naturally contain gluten include the following grains :

  • Wheat
  • Dinkel
  • Durum
  • Einkorn
  • Emmer
  • Farina
  • Farro
  • Graham
  • Khorasan (KAMUT®)
  • Semolina
  • Spelt
  • Wheat berries
  • Wheat germ
  • Wheat bran
  • Barley
  • Rye
  • Triticale (a cross between wheat and rye)

Products made with these ingredients include:

  • Breakfast and baked goods: Bagels, biscuits, bread, cornbread, crepes, croissants, donuts, flatbread, flour tortillas, French toast, muffins, naan bread, pancakes, pita bread, potato bread, rolls, and waffles.
  • Desserts: Brownies, cake, cookies, pastries, pie crust, and some candy.
  • Pasta: Chow mein, couscous, dumplings, egg noodles, gnocchi, ramen noodles, ravioli, soba noodles, udon noodles, and wheat pasta.
  • Snacks: Crackers, graham crackers, and pretzels.
  • Some beverages: Beer and other malted beverages.
  • Other: Breadcrumbs, croutons, wheat flour, barley flour, rye flour, gravy, malt flavoring/extract, panko, sauces thickened with flour, soy sauce, stuffing, and anything with a flour coating, such as chicken tenders or tempura.

Foods that are often cross-contaminated by gluten include:

  • Commercially fried foods: Many restaurants fry all of their foods in the same fryer, which can contaminate gluten-free items like French fries.
  • Improperly handled gluten-free items at restaurants: Gluten-free items should be prepared with designated gluten-free equipment and a clean pair of gloves.
  • Oats: Oats are often processed on the same equipment as gluten-containing grains and may be contaminated unless specifically labeled gluten-free.

Foods that frequently contain hidden gluten include:

  • Brown rice syrup: Brown rice is naturally gluten-free, but the syrup is often made with barley malt, which contains gluten. Look for gluten-free varieties.
  • Chips: Can be dusted with flour or contain malt vinegar, so check ingredients.
  • Ice creams and frozen yogurts: Watch for cookie, cake, or brownie mix-ins.
  • Lunch meats: Some brands add starches that contain gluten.
  • Marinades and salad dressings: May contain malt vinegar, soy sauce, or flour.
  • Meat substitutes: Seitan, veggie burgers, veggie sausages, imitation bacon, and imitation seafood can contain gluten.
  • Meats: Some commercially prepared meat mixtures contain gluten or are marinated with gluten-containing ingredients.
  • Seasoning packets: May contain gluten-containing starch or flour.
  • Soup: Watch for flour thickeners (often used in creamy soups) or barley.
  • Stock, broth, and bouillon: Some varieties contain flour.


Wheat, barley, and rye should be avoided on the celiac disease diet, as well as anything made with these grains or cross-contaminated with gluten.

Sample Gluten-Free Menu


  • Breakfast: Hard-boiled eggs with fresh fruit and almonds.
  • Lunch: Lettuce wrap with gluten-free deli meat, potato chips, and guacamole.
  • Dinner: Shrimp and vegetable stir-fry with tamari (gluten-free soy sauce) over rice.


  • Breakfast: Plain Greek yogurt with sliced fruit, nuts, and honey.
  • Lunch: Leftover stir-fry.
  • Dinner: Chicken tacos with sautéed peppers and onions served in corn tortillas with refried beans and salsa.


  • Breakfast: Gluten-free toast with avocado and a fried egg.
  • Lunch: Tuna stuffed avocados with a side of sugar snap peas and trail mix.
  • Dinner: Baked chicken with lentil pasta, marinara sauce, and roasted vegetables.


  • Breakfast: Fruit smoothie made with plain Greek yogurt.
  • Lunch: Leftover chicken and lentil pasta.
  • Dinner: Dinner bowl made with quinoa, sauteed kale, avocado, and sweet potatoes with herbed tofu dressing.


  • Breakfast: Overnight oats made with gluten-free oats, milk of choice, nuts, coconut, and blueberries.
  • Lunch: Spinach salad with quinoa, chickpeas, vegetables, and olive oil dressing.
  • Dinner: Pizza made with gluten-free crust.


  • Breakfast: Bacon and eggs with breakfast potatoes and berries.
  • Lunch: Leftover pizza and a side salad.
  • Dinner: Baked salmon with steamed vegetables and brown rice.


  • Breakfast: Omelet with mushrooms, peppers, and onions, along with a piece of fruit.
  • Lunch: Vegetarian chili topped with cheddar cheese, green onion, and avocado.
  • Dinner: Roast beef with potatoes, carrots, and onions.


Meals do not have to change too much on a gluten-free diet. There are many gluten-free substitutes for items like bread, pasta, and soy sauce.

Potential Pitfalls and Helpful Tips

Following a gluten-free diet is relatively simple, but there are a few common pitfalls to avoid.

Nutrient Deficiencies

The B vitamins niacin, thiamine, riboflavin, and folic acid must be added to bread, crackers, and pasta manufactured with refined flour in the US.

It is not necessary to fortify gluten-free versions of these items, though. If you consume a lot of these products, it could increase your risk of vitamin deficiencies.

When avoiding gluten, it’s crucial to eat additional fiber-rich foods like oats, beans, and legumes because whole-grain wheat, barley, and rye are also good sources of fiber.


Products like bread, baked goods, crackers, and pasta that don’t contain gluten might be more than twice as expensive as conventional wheat-based products.

On the celiac disease diet, these specialist products are not necessary. By consuming naturally gluten-free, less expensive foods, you can easily meet your nutritional needs.

If you’re stuck for ideas for what to make while following the celiac disease diet, search the internet for gluten-free recipes or look for a gluten-free cookbook at your local bookstore or library, as well as online.

Less Flexibility

The celiac disease diet can occasionally feel restrictive and lonely, despite the fact that gluten-free products are becoming more commonly available in shops and restaurants.

This is particularly valid when it comes to social gatherings that entail food, like weddings, parties, or going out to eat with friends.

But with practice and patience, eating a gluten-free diet becomes simpler. According to research, the majority of people become used to the diet after five years.

Reading menus online beforehand, calling restaurants to confirm gluten-free selections, or bringing at least one gluten-free item to a party are some suggestions to improve the experience of eating out.

The celiac disease diet is more pleasurable if you have a good attitude and concentrate on the things you can consume rather than those you cannot.


Potential pitfalls of the celiac disease diet include nutrient deficiencies, higher costs, and less flexibility when dining out. Eating a balanced diet of naturally gluten-free foods and planning ahead can help you avoid these drawbacks.

The Bottom Line

The celiac disease diet is a gluten-free eating plan that lessens symptoms, promotes gut healing, enhances nutrient absorption, and lowers your risk of osteoporosis, cancer, and infertility.

Focus on naturally gluten-free foods and grains rather than on wheat, barley, rye, and anything manufactured from these grains.

Even while the celiac disease diet can initially seem pricey and restrictive, preparation and learning to love new foods can help with the transition.

Diet Chart For Celiac Disease

About Diet Chart Food Items To Limit Do’s And Dont’s Food Items You Can Easily Consume



Celiac disease is an autoimmune condition that often affects children older than two years. Those whose bodies have a hereditary predisposition to it experience small intestine problems. When a person has a condition, it causes them to lose their appetite, which can lead to several other types of disorders. Because a child has to be fed properly during childhood to grow up healthy, it stunts human growth. A child won’t grow properly if they lack the will to eat. To treat this disorder, there are certain foods and dietary guidelines. The food items in a celiac disease diet include quinoa, tapioca millet, amaranth grain, rice, corn, maize, buckwheat, and sorghum. These are the foods that should be regularly provided to the affected person in order to increase their body’s need for food. These foods will make people hungry while also treating the bacteria and germs that stop them from eating. To adhere to the celiac disease diet, one must stop following other diets up until the disease is fully cured. Poha, bajra roti, Dosa, Papadum, Pakora, lassi, Bhujia, and Dal are additional foods that can be incorporated into the celiac disease diet. People who with the disorder shouldn’t eat anything outside, especially in the stall.

Diet Chart

Breakfast (8:00-8:30AM)Utappam 2+ 1 tbs green chutney.
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit( Include different colored fruits. Don’t stick with particular one.
Dinner (8:00-8:30PM)Bajra roti- 3+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Mix veg Poha 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit( Include different colored fruits. Don’t stick with particular one.
Lunch (2:00-2:30PM)1 cup rice + 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup.
Evening (4:00-4:30PM)1 cup coffee + 2 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
Dinner (8:00-8:30PM)Fermented ragi dosa- 3+Ridge guard subji 1/2 cup.
Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)plane low fat Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)1 cup rice + 1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup.
Evening (4:00-4:30PM)1 cup boilled channa+ light tea 1 cup.
Dinner (8:00-8:30PM)Jowar roti- 3+ Ladies finger subji 1/2 cup.
Breakfast (8:00-8:30AM)2 Besan cheela+ Green chutney.+1 slice low fat cheese+1Boiled egg white+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit( Include different colored fruits. Don’t stick with particular one.
Lunch (2:00-2:30PM)Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd.
Evening (4:00-4:30PM)1 cup light coffee + 2 wheat rusk.
Dinner (8:00-8:30PM)1 cup quinoa mix vegetables upma+ Tomato chutney
Breakfast (8:00-8:30AM)4 Idli(rice) + Sambar 1/2 cup/ 1 table spoon Gren chutney/ Tomato Chutney
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)1 cup brown rice+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji.
Evening (4:00-4:30PM)1 cup light green tea+ 2 biscuits
Dinner (8:00-8:30PM)Rice dosa-3+ Potato masala 1/2 cup.
Breakfast (8:00-8:30AM)Moong dal cheela- 3+ Tomato chutney.
Mid-Meal (11:00-11:30AM)1 Portion fruit( Include different colored fruits. Don’t stick with particular one.
Lunch (2:00-2:30PM)1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit( Include different colored fruits. Don’t stick with particular one.
Dinner (8:00-8:30PM)Buckwheat roti- 3+ 1/2 cup green beans subji
Breakfast (8:00-8:30AM)Rice dosa-3+ Potato masala 1/2 cup.
Mid-Meal (11:00-11:30AM)plane Yoghurt with raw vegetables / grilled vegetables -1 cup
Lunch (2:00-2:30PM)Chicken biriyani 1 cup +1/2 cup raita.
Evening (4:00-4:30PM)1 Cup light coffee+ Brown rice flakes poha 1 cup.
Dinner (8:00-8:30PM)Pulav rice-1 cup

Food Items To Limit

  1. All products containing wheat, barley, rye.
  2. Processed carbohydrate foods: These are often made with refined wheat flour. Examples of processed carbs to avoid include breads, pastas, cookies, cakes, snack.
  3. Most baking flours: Wheat-based baking flours and products.
  4. Beer and malt alcohol: These are made with barley or wheat.
  5. Bottled condiments and sauces
  6. Processed fats: These include hydrogenated and partially hydrogenated oils, trans fats and refine vegetable oils that raise inflammation, including corn oil, soybean oil and canola oil.
  7. Added sugars: High in calories, they can worsen inflammation and deplete the body of nutrients.

Do’s And Dont’s

Do’s & Don’ts:

  1. To treat your celiac disease, you must avoid any food containing gluten—namely, anything that contains wheat, rye or barley. You’ll have to give up a lot of grains, pastas, cereals and processed foods unless you find them in “gluten-free” versions.
  2. Safe starches : People with celiac disease can safely enjoy a variety of grains and starches including amaranth, arrowroot, corn, flax, legumes, millet, potatoes, quinoa, rice, soy, sorghum, tapioca, wild rice, yucca and nut flours.
  3. Oats : Uncontaminated oats consumed daily in moderation (1 cup cooked, or about ½ cup or 2 ounces uncooked) are tolerated by most adults with celiac disease.
  4. Be careful when eating out : Fast-food, quick-service restaurants and those with a standard menu may have little time to thoroughly check ingredients, and the styles of food preparation can present a particular challenge to those following a gluten-free diet.
  5. Sip smart : Distilled alcoholic beverages, such as vodka, gin and whiskey, are gluten-free.

Food Items You Can Easily Consume

  1. Fruits
  2. Vegetables
  3. Meat and poultry
  4. Fish and seafood
  5. Dairy
  6. Beans, legumes, and nuts
  7. Grains : Rice, corn, soy, potato, beans, flax, chia
  8. Oats
  9. Soups and Sauces

Gluten-free diet plan for beginners: Meal ideas & tips

 Gluten free breakfast cereal with fruit in wooden bowl

Is a gluten-free eating regimen the best option for you? Given the sheer volume of articles regarding the potential advantages of being gluten-free, you may have found yourself asking this question. This gluten-free diet plan for beginners will provide you some ideas for filling gluten-free meals for every meal of the day, though we don’t advise becoming gluten-free unless you have a medical reason to do so.

Breakfast is frequently a wheat-heavy meal, so you might be discouraged about finding a significant gluten-free alternative to your normal piece of bread. Below are a few breakfast options that will provide you with the complex carbohydrates and protein you need for slow-release energy.

According to a research published in the Lancet(opens in new tab) magazine, around 1% of the population has celiac disease. This may not sound like a lot, but it equates to millions of people who require information and access to healthy gluten-free food and meal ideas.

So, if you’re trying to cut out gluten for the first time, keep reading for our detailed guidance.


Numerous items can serve as a terrific starchy base for your meals and are naturally gluten-free. You can get gluten-free versions of foods like pasta that use potatoes, rice, and legumes as their primary ingredient in addition to other wonderful alternatives to wheat-based items (for instance, gluten-free lentil pasta). The majority of the gluten-free meals listed below rely on naturally occurring gluten-free items rather than the gluten-free substitutes you might find in the grocery store. Our list of eight gluten-free grains provides a detailed overview of the grains you can still eat while avoiding gluten.

Celiacs may trust the cross-grain symbol, according to Naomi Leppitt, a celiac disease specialist dietician at Dietitian Fit(opens in new tab). Although people with coeliac disease must avoid gluten, many items, such as meat, chicken, fish, eggs, lentils and other pulses, potatoes, corn, fruits, and vegetables are acceptable to eat, according to the expert. Rice, buckwheat, quinoa, millet, amaranth, arrowroot, and teff are among the gluten-free grains. All prepared foods that don’t contain gluten, such as soups and ready meals, are safe to eat. This includes foods that are labeled “gluten-free” or that display the crossed grain sign.

“While maltodextrin and glucose syrup are derived from wheat, they do not contain gluten in their final forms, making them safe to eat. It may be preferable to contact the manufacturer if a food label states that it “may contain” traces of gluten.


Foods made from the gluten-containing cereals rye, spelt, barley, and wheat need to be avoided. Cross contamination is something to be wary of if you have celiac disease. Some foods, including oats, can contain gluten since they are frequently processed in facilities that also handle wheat and oats. To be safe, you might wish to buy gluten-free oats in this situation. Additionally, since gluten is a cheap ingredient and is frequently used in bulking up processed foods, it is best to consume freshly prepared meals to guarantee they are gluten-free.

Leppitt also suggests being especially cautious about cross contamination. Use toaster bags in the toaster and separate spreads and jams at home, she advises, to prevent cross-contamination of gluten in the food.

She also mentions oats as a possible problematic food. “There may be a risk of cross contamination because oats are frequently processed in the same facility as other goods that contain wheat, barley, or rye. Although it is advisable to buy gluten-free oats, some coeliacs are also sensitive to them because they contain a protein called avenin that resembles gluten in structure.



  • Breakfast: Oatmeal made with your choice of milk, topped with fresh blueberries and chia seeds
  • Lunch: Jacket potato with tuna sweetcorn and broccoli
  • Dinner: Zucchini Lasagna 


  • Breakfast: Buckwheat pancakes with golden syrup and strawberries
  • Lunch: Mushroom hash with poached eggs
  • Dinner: Crispy tofu and veggies stir fried with rice noodles


  • Breakfast: Green smoothie and a slice of buttered gluten-free toast
  • Lunch: Smoked salmon with scrambled eggs and rocket
  • Dinner: Chickpea and coconut curry with rice


  • Breakfast: Baked eggs with spinach and tomato
  • Lunch: Red lentil pasta with pesto and, pine nuts and parmesan
  • Dinner: Meatball and bean stew with a rich tomato sauce


  • Breakfast: Hash browns with mushrooms, tomatoes and a fried egg
  • Lunch: Stuffed sweet potato with black bean sauce and smoked cheese 
  • Dinner: Lamb tagine 


  • Breakfast: Bacon, eggs and gluten-free sausages with a slice of buttered gluten-free toast
  • Lunch: Teriyaki tofu with broccoli and rice
  • Dinner: Shepherd’s pie with a cheesy potato topping


  • Breakfast:  Smoked haddock kedgeree with peas
  • Lunch: Spicy spanish tortilla
  • Dinner: Roast beef with roast potatoes, homemade onion gravy (thickened with cornflour) and honey glazed carrots

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