Anti-inflammatory GF | Gluten Free Diet

🅰 A – Almonds

Benefits: Rich in Vitamin E, magnesium, anti-inflammatory fats.
Preparation:

  • Soak 5–10 almonds overnight, peel in morning.

  • Can dry roast lightly (no oil).
    Best Time: Morning (empty stomach or with breakfast).
    Combine With:

  • Warm turmeric milk (almond milk)

  • Chia pudding

  • Fruit bowl

🅱 B – Brown Rice (GF Grain)

Benefits: High fiber, stabilizes blood sugar.
Preparation:

  • Wash and soak 30 minutes.

  • Pressure cook or boil 1:2 water ratio.
    Best Time: Lunch.
    Combine With:

  • Dal (moong / masoor)

  • Vegetable curry

  • Ghee (small amount)

🅲 C – Chia Seeds

Benefits: Omega-3, reduces inflammation, improves gut health.
Preparation:

  • Soak 1 tbsp in water overnight.

  • Add to smoothies or curd.
    Best Time: Morning or evening snack.
    Combine With:

  • Coconut milk

  • Berries

  • Almond milk

🅳 D – Drumstick (Moringa)

Benefits: Anti-inflammatory, rich in iron & calcium.
Preparation:

  • Use in sambar (GF version).

  • Steam leaves lightly.
    Best Time: Lunch.
    Combine With:

  • Brown rice

  • Coconut chutney

🅴 E – Extra Virgin Olive Oil

Benefits: Reduces joint inflammation.
Preparation:

  • Use raw in salads.

  • Do not deep fry.
    Best Time: Lunch or dinner.
    Combine With:

  • Steamed vegetables

  • Millet salad

🅵 F – Flax Seeds

Benefits: Omega-3 fatty acids, gut anti-inflammatory.
Preparation:

  • Dry roast and powder.

  • Add 1 tsp to meals.
    Best Time: Morning or before sleep.
    Combine With:

  • Warm water

  • Smoothies

  • Curd

🅶 G – Ginger

Benefits: Strong natural anti-inflammatory.
Preparation:

  • Ginger tea (boil crushed ginger).

  • Add to curries.
    Best Time: Morning or after meals.
    Combine With:

  • Turmeric

  • Lemon

  • Honey

🅷 H – Honey (Raw)

Benefits: Anti-oxidant, reduces throat inflammation.
Preparation:

  • Use raw, not heated.
    Best Time: Morning.
    Combine With:

  • Warm water + lemon

  • Ginger tea

🅸 I – Indian Gooseberry (Amla)

Benefits: Vitamin C, immune booster.
Preparation:

  • Raw sliced with salt.

  • Amla juice diluted.
    Best Time: Morning empty stomach.
    Combine With:

  • Honey

  • Turmeric

🅹 J – Jowar (Sorghum)

Benefits: Gluten-free grain, improves digestion.
Preparation:

  • Jowar roti.

  • Jowar porridge.
    Best Time: Lunch.
    Combine With:

  • Vegetable sabzi

  • Curd

🅺 K – Kale

Benefits: Anti-oxidant rich leafy green.
Preparation:

  • Steam lightly.

  • Add to soups.
    Best Time: Lunch or dinner.
    Combine With:

  • Olive oil

  • Garlic

🅻 L – Lentils (Moong Dal)

Benefits: Easy to digest protein.
Preparation:

  • Soak 2–3 hrs.

  • Cook with turmeric.
    Best Time: Lunch.
    Combine With:

  • Brown rice

  • Ghee

🅼 M – Millets (Ragi, Foxtail)

Benefits: Gluten-free, low glycemic.
Preparation:

  • Millet dosa (fermented).

  • Millet upma.
    Best Time: Breakfast or lunch.
    Combine With:

  • Coconut chutney

  • Sambar

🅽 N – Nuts (Walnuts)

Benefits: Omega-3 rich.
Preparation:

  • Soak overnight (optional).
    Best Time: Evening snack.
    Combine With:

  • Fruit bowl

  • Herbal tea

🅾 O – Okra (Ladyfinger)

Benefits: Gut healing fiber.
Preparation:

  • Light sauté in coconut oil.
    Best Time: Lunch.
    Combine With:

  • Brown rice

  • Dal

🅿 P – Pumpkin

Benefits: Beta carotene, anti-inflammatory.
Preparation:

  • Steam or make soup.
    Best Time: Dinner (light meal).
    Combine With:

  • Black pepper

  • Olive oil

🆀 Q – Quinoa

Benefits: High protein gluten-free grain.
Preparation:

  • Rinse thoroughly.

  • Cook 1:2 ratio water.
    Best Time: Lunch or dinner.
    Combine With:

  • Steamed vegetables

  • Chickpeas

🆁 R – Red Rice

Benefits: High fiber, anti-oxidant rich.
Preparation:

  • Soak 1 hour before cooking.
    Best Time: Lunch.
    Combine With:

  • Fish curry (if non-veg)

  • Dal

🆂 S – Spinach

Benefits: Iron, magnesium.
Preparation:

  • Lightly steam.

  • Spinach soup.
    Best Time: Lunch.
    Combine With:

  • Garlic

  • Olive oil

🆃 T – Turmeric

Benefits: Powerful anti-inflammatory.
Preparation:

  • Golden milk (turmeric + black pepper).

  • Add to curries.
    Best Time: Night before sleep.
    Combine With:

  • Black pepper

  • Ghee

🆄 U – Urad Dal

Benefits: Protein, gut friendly (in fermented form).
Preparation:

  • Use in dosa batter (GF).
    Best Time: Breakfast.
    Combine With:

  • Coconut chutney

🆅 V – Vegetables (Seasonal)

Benefits: Anti-oxidants & fiber.
Preparation:

  • Steam > boil > sauté (avoid deep fry).
    Best Time: Lunch & dinner.
    Combine With:

  • Olive oil

  • Turmeric

🆆 W – Water (Warm)

Benefits: Detox support.
Preparation:

  • Warm water sipping whole day.
    Best Time: Throughout day.
    Combine With:

  • Lemon

  • Ginger

🆇 X – Xylitol (Natural Sweetener – Optional)

Use cautiously
Best Time: Avoid daily use.
Combine With:

  • Herbal tea

🆈 Y – Yogurt (Homemade Curd)

Benefits: Probiotics.
Preparation:

  • Use homemade cow milk curd.
    Best Time: Lunch only (avoid at night).
    Combine With:

  • Flax powder

  • Jeera powder

🆉 Z – Zucchini

Benefits: Low calorie anti-inflammatory vegetable.
Preparation:

  • Grill or steam.
    Best Time: Dinner.
    Combine With:

  • Olive oil

  • Herbs

🔵 GENERAL RULES FOR ANTI-INFLAMMATORY GF DIET

  1. ❌ Avoid wheat, maida, semolina, barley, rye.

  2. ❌ Avoid refined sugar & processed oils.

  3. ❌ Avoid deep fried foods.

  4. ✅ Use turmeric + black pepper daily.

  5. ✅ Include Omega-3 (flax, walnuts).

  6. ✅ Eat seasonal vegetables.

  7. ✅ Maintain 12-hour eating window.

  8. ✅ Early dinner before 7:30 PM.

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