🅰 A – Amaranth (Rajgira)
✔ Why
High protein, calcium, iron, gut-friendly.
✔ Preparation
• Wash 3–4 times
• Soak 4–6 hours
• Pressure cook 1:3 water ratio (3 whistles)
• Can roast dry and powder for chapati
✔ Consumption Time
Morning breakfast or lunch
✔ Best Combination
• With curd + jeera
• With vegetable stew
• Rajgira roti + dal
🅱 B – Brown Rice
✔ Why
Safe staple carb, easy digestion
✔ Preparation
• Wash thoroughly
• Soak 30 min
• Cook 1:2.5 water
• Avoid sticky overcooked texture
✔ Consumption Time
Lunch preferred
✔ Best Combination
• Dal + ghee
• Fish curry
• Vegetable sambar
Avoid heavy fried side dishes.
🅲 C – Chickpeas (Chana)
✔ Why
Protein source for GF diet
✔ Preparation
• Soak 8 hours
• Pressure cook
• Use as chana masala / chana salad / besan flour
✔ Consumption Time
Lunch or evening snack
✔ Best Combination
• With cucumber salad
• With lemon + rock salt
• Besan chilla with vegetables
🅳 D – Dal (All Lentils)
✔ Types Safe
Toor, moong, masoor, urad (plain)
✔ Preparation
• Wash properly
• Cook soft
• Add hing (ensure gluten-free hing)
• Temper with ghee + jeera
✔ Consumption Time
Lunch & dinner
✔ Combine With
• Rice / millet roti
• Steamed vegetables
• Small amount of ghee
🅴 E – Eggs
✔ Why
High biological protein
✔ Preparation
• Boiled (best)
• Omelette (separate pan to avoid contamination)
• Avoid bread coating
✔ Consumption Time
Breakfast or dinner
✔ Combine With
• Vegetable sauté
• Avocado
• Millet dosa
🅵 F – Foxtail Millet
✔ Why
Low glycemic, gut friendly
✔ Preparation
• Wash 3 times
• Soak 30 min
• Cook like rice
• Can make dosa/idli
✔ Consumption Time
Lunch or light dinner
✔ Combine With
• Coconut chutney
• Vegetable kurma
• Moong dal
🅶 G – Green Gram (Moong)
✔ Why
Easily digestible protein
✔ Preparation
• Soaked & sprouted
• Moong dal khichdi
• Moong dosa
✔ Consumption Time
Breakfast or lunch
✔ Combine With
• Rice
• Curd
• Light vegetables
🅷 H – Honey (Pure)
✔ Why
Natural sweetener
✔ Usage
• Raw (1 tsp)
• Not heated directly
✔ Consumption Time
Morning with warm water
✔ Combine With
• Lemon
• Ginger
Avoid diabetics excess use.
🅸 I – Idli (Gluten-Free)
✔ Made From
Rice + urad dal
✔ Preparation
• Soak separately
• Grind
• Ferment 8 hours
• Steam
✔ Consumption Time
Breakfast
✔ Combine With
• Coconut chutney
• Sambar
Ensure grinder not used for wheat batter.
🅹 J – Jowar (Sorghum)
✔ Why
Excellent wheat replacement
✔ Preparation
• Fresh flour only
• Hot water kneading
• Hand-pressed roti
✔ Consumption Time
Lunch
✔ Combine With
• Ghee + dal
• Baingan bharta
• Curd
🅺 K – Kodo Millet
✔ Preparation
Cook like rice
✔ Time
Lunch
✔ Combine With
Vegetable curry + dal
🅻 L – Little Millet
✔ Use
Upma / pongal
✔ Combine
Peanuts + curry leaves
🅼 M – Makki (Corn Flour)
✔ Preparation
Makki roti
✔ Combine
Sarson saag
White butter
🅽 N – Nuts (Almond, Walnut)
✔ Preparation
Soaked overnight (almonds)
✔ Time
Morning empty stomach
✔ Combine
Dates (small)
Avoid salted/processed varieties.
🅾 O – Oats (Certified Gluten-Free Only)
⚠ Normal oats unsafe due to contamination.
✔ Use
Porridge
✔ Combine
Milk + seeds
🅿 P – Poha (Flattened Rice)
✔ Wash lightly
✔ Cook light
✔ Combine
Peanuts + curry leaves + lemon
🆀 Q – Quinoa
✔ Wash very well (remove saponin)
✔ Cook 1:2 water
✔ Combine
Vegetable bowl
Chickpeas
Olive oil drizzle
🆁 R – Ragi (Finger Millet)
✔ Use
Ragi dosa
Ragi porridge
✔ Combine
Buttermilk / coconut chutney
🆂 S – Sabudana
✔ Soak 4–6 hrs
✔ Drain completely
✔ Combine
Peanuts + potato
Use occasionally (high carb)
🆃 T – Tapioca (Kappa)
✔ Boil properly
✔ Remove toxins fully
✔ Combine
Fish curry
Green chutney
🆄 U – Urad Dal
Used for dosa/idli
🆅 V – Vegetables (All Fresh)
✔ Preparation
Wash thoroughly
Cook separately from wheat food
✔ Best
Bottle gourd
Carrot
Beans
Spinach
Pumpkin
🆆 W – Water
✔ Hydration
2.5–3 litres daily
Warm water preferred for gut healing.
🆇 X – Xanthan Gum (For Baking)
Used small quantity in GF baking.
🆈 Y – Yogurt (Curd)
✔ Homemade preferred
✔ Combine
Rice
Millet roti
Cumin powder
Avoid flavored packaged curd.
🆉 Z – Zucchini
✔ Use
Soup
Stir fry
Zucchini noodles
⏰ Ideal Daily Strict GF Medical Plan
🌅 Morning (6–7 AM)
Warm water + honey/lemon
Soaked almonds
🍳 Breakfast (8–9 AM)
Idli / millet dosa / egg + vegetables
🥗 Lunch (1 PM)
Brown rice / millet roti
Dal
Vegetable
Curd
☕ Evening
Roasted chana / nuts
🌙 Dinner (7–8 PM)
Light millet khichdi / vegetable soup
Avoid heavy rice
⚠ Strict Medical Rules
-
Separate cooking vessels
-
Separate oil for frying
-
Read labels carefully
-
Avoid bakery items
-
Avoid sauces unless certified GF
-
Avoid street food contamination
-
Check medicines for gluten fillers
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