🅰 A – Amaranth (Rajgira)

Type: 100% Gluten-Free grain
Preparation:

• Soak 4–6 hrs → cook like rice (1:2 water ratio)

• Make porridge, chapati (rajgira flour), or laddoo

Best Time:

• Breakfast (porridge)

• Fasting days

• Light dinner

Combine With:

• Ghee + jaggery (energy)

• Vegetables (for fiber)

• Curd (protein balance)

Avoid With:

• Heavy fried foods

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🅱 B – Brown Rice

Type: Naturally Gluten-Free

Preparation:

• Soak 2–4 hrs → pressure cook

• Use for rice bowl, pongal, khichdi

Best Time:

• Lunch (best digestion time)

Combine With:

• Dal

• Vegetable curry

• Curd

• Fish (if non-veg)

Avoid With:

• Wheat roti same meal (mixed heavy grains)

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🅲 C – Chickpea (Besan)

Type: Gluten-Free

Preparation:

• Besan chilla

• Steamed dhokla

• Roasted chana snack

Best Time:

• Breakfast

• Evening snack

Combine With:

• Mint chutney

• Curd

• Vegetable stuffing

Avoid With:

• Excess oil frying

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🅳 D – Dairy (Selective)

Milk, Curd, Paneer (GF but sensitive for some)

Preparation:

• Homemade curd

• Fresh paneer

Best Time:

• Morning or lunch

• Avoid heavy dairy at night

Combine With:

• Millet roti

• Rice

• Fruits (separately, not mixed heavily)

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🅴 E – Eggs

Preparation:

• Boiled

• Scrambled in ghee

• Omelette with vegetables

Best Time:

• Breakfast

• Post workout

Combine With:

• Sauteed vegetables

• Brown rice

• Millet roti

Avoid combining with:

• Heavy sugary foods

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🅵 F – Foxtail Millet (Thinai)

Preparation:

• Soak 4 hrs

• Cook like rice

• Make upma / idli

Best Time:

• Breakfast

• Lunch

Combine With:

• Coconut chutney

• Sambar

• Vegetable curry

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🅶 G – Green Gram (Moong)

Preparation:

• Sprouted salad

• Moong dal khichdi

• Moong dosa

Best Time:

• Lunch

• Early dinner

Combine With:

• Jeera

• Hing

• Ghee

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🅷 H – Honey (Natural Sweetener)

Use:

• Small quantity

Best Time:

• Morning warm water

• Herbal tea

Avoid:

• Heating honey directly

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🅸 I – Idli (Rice-based GF)

Preparation:

• Rice + urad dal fermentation

Best Time:

• Breakfast

Combine With:

• Sambar

• Coconut chutney

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🅹 J – Jowar (Sorghum)

Preparation:

• Jowar roti

• Porridge

Best Time:

• Lunch

Combine With:

• Vegetable sabzi

• Dal

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🅺 K – Kodo Millet

Preparation:

• Millet pulao

• Kheer (with jaggery)

Best Time:

• Lunch

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🅻 L – Lentils (Masoor, Toor, Moong)

Preparation:

• Pressure cook with turmeric + jeera

Best Time:

• Lunch (best digestion window)

Combine With:

• Rice

• Millet roti

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🅼 M – Makhana (Fox Nuts)

Preparation:

• Dry roast in ghee

• Add black salt

Best Time:

• Evening snack

Combine With:

• Nuts

• Herbal tea

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🅽 N – Nuts (Almond, Walnut)

Preparation:

• Soak almonds overnight

Best Time:

• Morning empty stomach

Avoid:

• Eating large quantities at night

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🅾 O – Oats (Certified GF only)

Preparation:

• Oats porridge

• Oats dosa

Best Time:

• Breakfast

Combine With:

• Seeds

• Fruits

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🅿 P – Potato (Moderate)

Preparation:

• Boiled

• Steamed

• Light saute

Avoid:

• Deep fried

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🆀 Q – Quinoa

Preparation:

• Wash thoroughly (remove bitterness)

• Cook 1:2 water

Best Time:

• Lunch

Combine With:

• Vegetable bowl

• Lemon + olive oil

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🆁 R – Ragi (Finger Millet)

Preparation:

• Ragi porridge

• Ragi dosa

• Ragi roti

Best Time:

• Breakfast or dinner

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🆂 S – Seeds (Chia, Flax, Pumpkin)

Preparation:

• Soak chia

• Dry roast flax

Best Time:

• Morning

Combine With:

• Smoothies

• Curd

• Millet porridge

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🆃 T – Tapioca (Kappa)

Preparation:

• Boiled with turmeric + salt

Best Time:

• Lunch

Combine With:

• Coconut chutney

• Fish curry (Kerala style)

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🆄 U – Urad Dal

Preparation:

• Dosa batter

• Dal fry

Best Time:

• Breakfast or lunch

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🆅 V – Vegetables (All fresh)

Preparation:

• Steamed

• Light sauté

• Avoid heavy wheat gravy thickeners

Best Time:

• Every meal (50% plate rule)

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🆆 W – Water

Rule:

• 30 minutes before meals

• Avoid heavy drinking during meals

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🆇 X – Xanthan Gum (Optional for Baking)

Use:

• In GF baking for texture

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🆈 Y – Yogurt (Curd)

Best Time:

• Daytime
  Avoid:

• Night (if mucus prone)

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🆉 Z – Zucchini

Preparation:

• Stir fry

• Soup

• Noodles substitute

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🌿 DAILY GF MEAL TIMING MODEL

🌅 Morning (6–8 AM)

Warm water + honey
Soaked almonds

🍳 Breakfast (8–9 AM)

Ragi dosa / Idli / Oats
Eggs optional

🥗 Lunch (12–1:30 PM)

Brown rice / Millet
Dal + Vegetables
Curd

☕ Evening (4–6 PM)

Makhana / Roasted chana
Herbal tea

🌙 Dinner (6:30–8 PM)

Moong khichdi / Millet upma
Light vegetables

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🚫 FOODS TO STRICTLY AVOID

• Wheat

• Maida

• Semolina

• Barley

• Regular pasta

• Bakery items

• Malt drinks

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⚖ LOW-GLUTEN VS STRICT GF

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