“Healthy isn’t a goal. It’s a way of living.”

A slight lifestyle change can result in a healthier, happier, and livelier body. It may get overwhelming to figure out where to start and what lifestyle changes to make. The Gluten-free diet is being adopted by more individuals either due to gluten intolerance, as a weight management diet or simply to embrace a healthier lifestyle.

What is Gluten?

Gluten is a mixture of proteins found in wheat and related grains to give elasticity and hold food together. While gluten doesn’t necessarily hurt all, those who are intolerant can’t digest gluten properly.

Gluten Intolerance can be of three types Wheat Allergy, Celiac Disease and Non-Celiac Gluten Sensitivity. Though the symptoms of all these are similar, there are a number of test to define the intolerance.

Wheat Allergy is when a person is allergic to wheat grain only but might not be allergic to “gluten”. Celiac Disease is a genetic autoimmune disorder where the ingestion of gluten found in wheat, rye, oats, and barley leads to damaging the small intestine. Non-Celiac Gluten Sensitivity is the intolerance to gluten. Avoiding the consumption of gluten can improve the gut conditions for such people.

The common symptoms of gluten intolerance include the following:

  • Swelling, itching or irritation in mouth or throat
  • Hives, itchy rash or swelling of the skin
  • Severe difficulty in breathing called anaphylaxis
  • Bloating and pain of stomach
  • Chronic diarrhea or constipation
  • Prolonged fatigue
  • Regular weight loss

A list of Do’s & Don’ts to adopt a gluten-free lifestyle:


Source: Pixabay

Foods to avoid if you are Gluten intolerant:

  • Wheat, Maida – (Roti’s, breads, biscuits, cakes, etc)
  • Barley
  • Rye
  • Oats
  • Malt vinegar
  • Soy Sauce (commonly used in Asian cuisines. Gluten Free Soy Sauce is available in select stores in Bangalore).  
  • Batter – although meats are naturally gluten free, several dishes use batters in preparation. As an example, a crumb fried or batter fried fish is not Gluten Free. An easy way to check – if your dish is crispy, confirm with the restaurant staff before consumption.


Since wheat flour is a prominent Indian staple, adopting a gluten-free diet can be challenging. It requires careful inspection and continuous dedication to make it a natural part of your life. Despite restrictions on wheat and other grains, you can add nuts, meat and fresh fruits and vegetables to your diet.

Foods to add to your Gluten-free diet:

  • Rice, Corn (maize), Millet, Sorghum
  • Amaranth, Flax, Chia, Quinoa
  • Soy, Potato, Tapioca, Beans
  • Gluten-free oats, Nut flour, Buckwheat groats, Arrowroot

Conventionally, home-cooked Gluten Free meals have been comparatively easier than dining out or ordering in from a restaurant unless items are specifically prepared to be gluten-free but this is gradually changing as restaurants are consciously marking items on their menu as GF or Gluten-Free.

Craving a pizza or some brownies? Gluten-free options are available at various restaurants and Home Chefs in Bangalore. Use the Dietary Filter on the Entrée app to find the best possible options for you.

These restaurants serving gluten-free foods can be found on Entrée:

  • Off-Wheat (100% Gluten Free):

Simple, everyday necessities, baked thoughtfully to perfection.

  • The Gluten Free Bread Boutique (100% Gluten Free):

A complex and well-thought out gastronomique effort resulting in simple and tasty healthy food options that are truly a delight for your mouth.

  • Mimansa:

A healthy take on several popular food dishes – Mimansa offers several Gluten Free and Vegan options.

  • Fresh Pressery:

Fresh Pressery offers an array of chia seed pudding, smoothies, juices, and a delightful variety of salads, and many more healthy options to accompany your meal.

  • Sunny’s:

Sunny’s elaborate menu gives you a variety of European and Italian food options for main course which can be customized to gluten-free. Best known for gluten-free Pizzas and Pastas (usually, just Penne).

  • Happy Belly Bakes:

Isn’t there something about a desserts that just warms your heart always? Happy Belly Bakes bring you a variety of pastries and desserts to savour.

Usually, meats, biryanis and rice based dishes, sautaéd vegetables, most beverages, most salads, are also gluten free. You’re advised to check with the restaurant directly before consumption.

Plan your own gluten-free meal from up to three different restaurants without compromising on taste, quality or hygiene – only on Entrée!