Gluten Free Diet Plan For Beginners Pdf (2022)

Gluten free diet plan for beginners pdf is often a healthy weight-loss diet. Assuming you are eating nutritious foods, your low-carb diet is probably healthier than the high-carb meals you eat daily.

ThisGluten Free Diet Plan for Beginners (PDF)is all you need to get started when you go gluten-free.

Because when you’re just getting started with going gluten-free, it’s super helpful to a guide ofwhatto eat andhow muchto eat.

That’s exactly what thisgluten-free diet planis for.

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Grabthis gluten-free meal plan for beginnersnow and after you take a look at it, you may have some of these questions:

Can I make substitutions in the meal plan?

Absolutely! The meal plan may be a wheat free meal plan but it can still be customized to fit the foods that you love eating!

If you see a food you don’t like, is out of season, or just unavailable where you live, you can swap it out.

Here’s how to make food-swaps on the plan:

Within the plan, you’ll see it’s divided into different groups of Grains/Starches, Fruit, Dairy, Protein and Fats/Oils.

To substitute one food for another on the plan, just:

  • Choose a food in the same group (Grains/Starches; Fruit; Dairy or Protein) and,
  • Choose the same serving size

This will help the total calories and the balance of carbs, fat and protein stay within a range that’s healthy.

It’ll also help make sure you get the right amount of carbs.

More on HOW to get the RIGHT amount of carbs on agluten-free diet here.

Gluten Free Diet Plan For Beginners Pdf (2)

🙋‍♀️Will this gluten-free meal plan help me lose weight?

Whether or not you’ll lose weight on this gluten-free meal plan for beginners will depend on a few things, like:

  • What and how much you’re eating now
  • How closely you can stick to the plan
  • Your weight loss and/or gain history

Although there are no guarantees, I can promise you this:a gluten-free meal plan like this onewill help you eathealthier.

And if you’re interested in making lifestyle changes (instead of doing a “diet”), thenthis meal planwill get you off to a great start✅

✅Is this gluten-free meal plan easy to follow?


Easy is the name of the game here! This really is a simple, gluten free meal plan that will show you just how easy healthyandgluten-free eating can be.

(Video) Getting Started on a Gluten-free Diet

It’s what I followed when Ifirst started my gluten-free lifestyleand I still follow this pattern to this day.

When you’re new to gluten free eating, this plan is perfect. Because you don’tneeda whole bunch of special or expensive food to get started with gluten free. You just need aplan for beginnersand that’ exactly what this is😄

🍨 What about treats and alcohol?

While it’s true that there aren’t any traditional desserts, treats or alcohol built into the plan, I know that’s not really real life.

Hello, ice cream and Chianti happen!

So the point isn’t that you follow this plan TO THE LETTER (unless that’s your thing – go for it!)

BUT youcanuse it to guide your meals and food choices within the context ofyour life.

If Ice Cream Fridays are a tradition in your household in the summer and you cherish this time with your family and you absolutely LOVE the ice cream that your local place serves, then go for it!

The Gluten-Free Diet: A Beginner’s Guide With Meal Plan

A gluten-free diet involves excluding foods that contain the protein gluten, including wheat, rye and barley.

Most studies on gluten-free diets have been done on people with celiac disease, but there is another condition called gluten sensitivity that also causes problems with gluten.

If you are intolerant to gluten, then you need to avoid it completely. If not, you will experience severe discomfort and adverse health effects.

Here is a complete guide to the gluten-free diet, including a delicious sample menu. But first, let’s start with the basics.

What Is Gluten?

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Gluten is a family of proteins found in wheat, barley, rye and spelt.

Its name comes from the Latin word for “glue,” as it gives flour a sticky consistency when mixed with water.

This glue-like property helps gluten create a sticky network that gives bread the ability to rise when baked. It also gives bread a chewy and satisfying texture.

Unfortunately, many people feel uncomfortable after eating foods that contain gluten. The most severe reaction is called celiac disease.

Celiac disease is an autoimmune disorder in which the body mistakenly harms itself. Celiac disease affects up to 1% of the population and can damage the intestines.

(Video) Simple Tips For Going Gluten Free

If eating gluten makes you feel uncomfortable, it’s best to tell your doctor.

These are the most common ways to test for celiac disease:

  • Blood test.A blood test will look for antibodies that incorrectly interact with the gluten protein. The most common test is a tTG-IgA test.
  • Biopsy from your small intestine.People with a positive blood test will likely need to have a biopsy. This is a process in which a small tissue sample is taken from your intestine and checked for damage.

It’s best to get tested for celiac disease before trying a gluten-free diet. Otherwise, it will become hard for your doctor to tell if you have celiac disease or not.

People who don’t have celiac disease but feel they may be sensitive to gluten can try a strict gluten-free diet for a few weeks to see if their symptoms improve. Be sure to seek assistance from a doctor or dietitian.

After a few weeks, you can re-introduce foods that contain gluten into your diet and test for symptoms. If a gluten-free diet doesn’t help your symptoms, it is likely that something else is causing your digestive problems.


Gluten is a family of proteins that is found in certain grains. Eating it causes harmful effects in people with celiac disease and gluten sensitivity.

Why Gluten Is Bad for Some People

Most people can eat gluten without experiencing side effects.

However, people with gluten intolerance or celiac disease cannot tolerate it.

People with other disorders like wheat allergy and non-celiac gluten sensitivity also frequently avoid gluten.

Aside from an allergy, there are two main reasons why someone would want to avoid gluten.

Celiac Disease

Celiac diseaseaffects up to 1% of people worldwide.

It is an autoimmune disease in which the body mistakes gluten as a foreign threat. To remove this “threat,” the body overreacts and attacks the gluten proteins.

Unfortunately, this attack also damages surrounding areas, such as the gut wall. This can lead to nutrient deficiencies, severe digestive issues and anemia, as well as increase the risk of many harmful diseases.

People with celiac disease often experience sharp stomach pain, diarrhea, constipation, skin rashes, stomach discomfort, bloating, weight loss, anemia, tiredness and depression.

Interestingly, some people with celiac disease don’t experience digestive symptoms. Instead, they may experience other symptoms like fatigue, depression and anemia.

(Video) A Complete Guide to Gluten-free Labels | Celiac Disease & Gluten-free Diets

However, these symptoms are also common in many other medical conditions, making celiac disease difficult to diagnose.

Non-Celiac Gluten Sensitivity

Non-celiac gluten sensitivityis believed to affect 0.5–13% of people.

People who are classified as having non-celiac gluten sensitivity do not test positive for celiac disease or a wheat allergy. However, they still feel uncomfortable after eating gluten.

Symptoms of non-celiac gluten sensitivity are similar to those of celiac disease and include stomach pain, bloating, changes in bowel motions, tiredness and eczema or a rash.

However, non-celiac gluten sensitivity is highly controversial. Some experts believe this sensitivity exists, while others believe it is all in people’s heads.

For example, one study tested this theory on 35 people with non-celiac gluten sensitivity. Scientists gave participants both a gluten-free flour and a wheat-based flour at separate times without identifying them.

They found that two-thirds of people could not tell the difference between the gluten-free flour and wheat-based flour. In fact, nearly half of the participants had worse symptoms after eating the gluten-free flour.

Also, these symptoms may be caused by other irritants likeFODMAPS— short-chain carbohydrates that can cause digestive problems.

Nevertheless, some evidence shows that gluten-sensitivity exists.

At the end of the day, the evidence surrounding non-celiac gluten sensitivity is mixed. However, if you think gluten is making you uncomfortable, it’s best to let your doctor know.

Foods You Can Consume

Gluten-Free Grains

If you’ve been eating a gluten-heavy diet for some time now, switching to alternative grains like quinoa, buckwheat and amaranth may be difficult at first – especially if you haven’t eaten them before. However, if your aim is to truly heal your body the only way forward involves learning how to eat gluten-free and choosing ingredients that will promote better health for you both immediately and down the road!

These types of grains are typically high in protein and contain complex carbohydrates. They’re also rich sources of fiber and other minerals that contribute to efficient digestion as well as overall wellness. When trying out any new foods it’s always best to do so gradually so as not to overwhelm your system.


Gluten-free oats are actually very nutritious and can be used to make breads, cereals and soups. They even work well as a substitute for wheat flour which makes them a great addition to any gluten-free diet menu plan! Although oats are naturally gluten-free, they are often processed on shared equipment so cross-contamination is common. Just check the packaging to be sure that the oats you buy are certified gluten-free and you’ll be fine!

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Almost everyone knows that corn is usually considered safe for those on a gluten-free diet, but not many realize just how versatile this ingredient can be! You can use it in place of pasta or rice; eat it roasted with garlic; transform it into cornbread or simply enjoy some fresh sweet corn on the cob! It’s also a good source of fiber and antioxidants which means that you’ll stay full longer while providing your body with essential nutrients.


Brown rice is more nutritious than its refined counterparts (white rice) but both are gluten-free; however, be sure to purchase varieties that are third-party certified gluten-free if you want to be on the safe side.

(Video) TOP 7 TIPS: How to transition to a gluten-free life


This grain-like seed can be used in place of rice for added protein and fiber; it provides all nine essential amino acids making it an excellent addition to almost any meal plan.


Although it’s not as popular as some other types of grains on this list, teff is a healthy and nutritious ingredient that can be used in breads and cakes or even to make your own pasta. It’s also high in vitamins and minerals so you know that what you’re eating is truly beneficial for your overall well-being.


Healthy proteins are essential for those who’ve decided to eat gluten-free; fortunately choosing the right kinds won’t leave you feeling deprived! From beef and pork to poultry and seafood there are plenty of sources from which to choose.

  • Beef

Although it’s not always easy to find grass-fed beef, if you can get your hands on some it will be well worth the effort. Not only is this type of meat lower in saturated fats than other types but it also contains more heart-healthy omega 3s . Choose leaner cuts to help limit your animal fat intake.

  • Pork

This delicious protein source is very versatile and can be used to make a variety of different recipes from breakfast to dinner! Just remember to go for leaner cuts if you want the best possible results.

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  • Chicken

It’s always best to purchase chicken that isn’t breaded or pre-seasoned. Then again, some people who are intolerant to gluten might have a problem with cornmeal which is often used in pre-seasoned chicken. If you didn’t make the seasoning mixture yourself, it’s difficult to be sure that there wasn’t cross-contamination and that the cornmeal was certified gluten-free. If you can’t eat chicken with breading, look for other types of poultry without it.

  • Seafood

Fish, crab, and other types of shellfish are all excellent sources of protein without much saturated fat. If you want to prepare these types of food in different ways your options are endless; just be sure that they’re third-party tested to be 100 percent free from contamination.

Fruits And Vegetables

As you probably already know, most fresh fruits and vegetables are safe for those on a gluten-free diet so long as they don’t come into contact with gluten. This means that your choices are virtually unlimited! They are also rich in vitamins and antioxidants. Some of the best things to eat include:

  • Avocado
  • Berries
  • Citrus fruits
  • Cruciferous vegetables e.g. broccoli, cabbage, kale
  • Leafy greens e.g. spinach, lettuce
  • Root vegetables e.g. Squash, Sweet potatoes
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What Not To Eat

Although there are plenty of healthy foods available when trying out a new gluten-free lifestyle, there are also quite a few ingredients that should be avoided altogether. Since it’s not always easy to spot these items on ingredient lists, we’ve compiled a few tips for you:


Although it’s not always obvious at first glance, wheat can be found in all kinds of processed foods and is considered one of the most common sources of gluten contamination . If you want to avoid this ingredient then it’s best to check labels carefully or stick with fresh whole ingredients that are naturally gluten-free.


While some people may be surprised by this one, rye actually contains gluten! It isn’t as popular as other types but it’s still important to keep an eye out for rye ingredients since they’ll often show up in unexpected places like flavored vinegars or marinades.


As expected there are plenty of barley products which are going to be off limits due to their gluten content. Although you can buy some “gluten-free” labeled varieties it’s important to read the labels carefully since barley has a tendency to sneak its way into all kinds of foods!


Not only is malt a prohibited ingredient but it also comes from barley which means that you’ll have to stay away from any flavored syrup, candy or beverage that lists this stuff as an ingredient.


In case you’re wondering, triticale is just another name for hybrid rye/wheat and should be avoided by those who need to follow a gluten-free lifestyle. Popular items like cakes and frozen waffles might not seem like they contain rye or wheat but these ingredients are common in the production of these foods.

(Video) gluten free diet plan - gluten free diet plan for beginners


We know that many people are surprised to hear that spelt actually contains gluten; since it’s not used as often as other grains like wheat or rye it can be easy to miss this stuff on ingredient lists. Luckily it isn’t too difficult to find delicious whole-grain versions of most gluten-free ingredients; they may cost a little extra but they’re well worth the investment!

Sources Of Hidden Gluten

Even though you’ll be avoiding certain types of grains, there are still plenty of foods that you’ll want to steer clear from when starting out on your new gluten-free diet plan. Although some of these items aren’t considered unhealthier than others, they’re still common sources of gluten contamination.


How do I start eating gluten-free? ›

Focus on shopping the perimeter of your grocery store: vegetables, fruits, fish, poultry, meats, and dairy products are good places to start. In their natural forms, without potentially gluten-containing flavorings or ingredients added, these foods are gluten-free and are staples of a gluten-free diet.

Are potatoes gluten-free? ›

Gluten is a type of protein found in wheat, rye, barley, and other grains. Since potatoes are a vegetable, and not a grain, that inherently makes them gluten free. This makes potatoes a great, and versatile, solution for anyone that has Celiac disease or just doesn't tolerate gluten well.

What is a gluten-free breakfast? ›

Rice Chex or Corn Chex or other gluten-free cereal with milk, nut milks, fresh fruit. Corn tortillas, warmed with scrambled eggs, chopped tomato, and melted cheese. Cream of rice cereal with chopped almonds and milk. Gluten-free waffles with butter and syrup.

Which rice is gluten-free? ›

Yes, all rice (in its natural form) is gluten-free. This includes brown rice, white rice, wild rice and rice flour. Even Asian or sticky rice, also called “glutinous rice,” is gluten-free, despite its name.

Does Rice have gluten? ›

Does Rice Have Gluten? All natural forms of rice — white, brown, or wild — are gluten-free. Natural rice is a great option for people who are sensitive to or allergic to gluten, a protein usually found in wheat, barley, and rye, and for people who have celiac disease, an autoimmune disease triggered by gluten.

What happens to your body when you stop eating gluten? ›

"When you stop eating gluten, you may experience less bloating, lowered inflammation, clearer skin, more energy, and less brain fog," Snyder says.

Which bread is gluten-free? ›

Gluten is a component found in most baked goods, including bread. Some companies sell bread and other baked products labeled gluten free.
Best multigrain gluten-free bread: Schar Multigrain Bread.
Amount per 2-slice serving
Fiber3 g
Fat1.5 g
Protein2 g
2 more rows
Feb 20, 2022

What junk food is gluten-free? ›

Hershey's, Dove, Reese's Cups, Almond Joy, and Snickers are all gluten-free, so you don't have to kick your chocolate habit just because of a diet restriction.

What fruit is gluten-free? ›

All fresh fruits and vegetables are naturally gluten-free.

What foods do you avoid on a gluten-free diet? ›

Avoid all gluten-containing foods such as bagels, breads, cakes, candy, cereals, crackers, cookies, dressing, flour tortillas, gravy, ice cream cones, licorice, malts, rolls, pretzels, pasta, pizza, pancakes, sauces, stuffing, soy sauce, veggie burgers, vegetarian bacon/vegetarian chicken patties (many vegetarian meat ...

Do tomatoes have gluten? ›

Because tomatoes are naturally gluten-free and safe for people with celiac disease, nearly all tomato paste will be gluten-free, whether it is labeled as such or not.

Does cheese have gluten? ›

Whether you have a medical reason or you are just curious about gluten-free foods, you may wonder if cheese contains gluten. Most cheeses are indeed gluten-free. In fact, according to the Celiac Disease Foundation, the dairy group is a naturally gluten-free food group.

Are onions gluten-free? ›

White Onion is gluten free. White Onion should be safe for patients with celiac and other gluten-related disorders.

What can I eat on a morning gluten-free diet? ›

Smoothies are a no brainer when it comes to a delicious, gluten-free breakfast option. All the ingredients get tossed into a blender to make a refreshing, drinkable meal that's good for you. If you like sipping on smoothies, then you're going to love this oat peach smoothie recipe!

Is coffee gluten-free? ›

Do I have to give up coffee and corn on a gluten-free diet? No, coffee and corn are both gluten-free. There is no scientific evidence to show that coffee or corn contain proteins that cross-react with gluten.

Does yogurt have gluten? ›

Yes, most yogurts are gluten-free, with some exceptions explained below. In fact, milk and most cheeses are also naturally gluten-free foods, as are dairy ingredients, such as whey protein. Gluten, a protein, is naturally found in certain grains, including wheat, rye, barley and combinations of these grains.

Is a banana gluten-free? ›

Bananas (in their natural form) are 100% gluten-free. If you experience issues with eating bananas it may be because of a couple of proteins present in bananas – Marlow over at has an excellent and detailed post on this issue so please head on over to her blog to read more.

Does chocolate have gluten? ›

Chocolate as such does not contain gluten. However, ingredients that are commonly added to chocolate may contain gluten.

Do noodles have gluten? ›

Pasta. Regular noodles and pasta contain various forms of wheat flour and therefore gluten. Avoid spaghetti, fusilli, fettuccine, linguine, penne, macaroni, gnocchi, soba, udon or egg noodles unless the package specifically states that they're gluten-free.

What foods are high in gluten? ›

The 8 most common sources of gluten include:
  • Bread. This includes all types of bread (unless labeled “gluten-free”) such as rolls, buns, bagels, biscuits, and flour tortillas.
  • Baked Goods. ...
  • Pasta. ...
  • Cereal. ...
  • Crackers. ...
  • Beer. ...
  • Gravy. ...
  • Soup.
Oct 28, 2020

Does milk have gluten? ›

Gluten-free foods (safe to eat)

If you have coeliac disease, you can eat the following foods, which naturally do not contain gluten: most dairy products, such as cheese, butter and milk.

Will I lose weight if I stop eating gluten? ›

A gluten-free diet is key for people who have celiac disease or a gluten intolerance, but there is no evidence to support it as a weight loss diet. If you cut out gluten-containing grains and don't replace them with gluten-free grains, though, you'll lose weight by cutting calories.

How long after I stop eating gluten Will I feel better? ›

Once you start to follow a gluten-free diet, your symptoms should improve within a few weeks. Many people start to feel better in just a few days. Your intestines probably won't return to normal for several months. It could take years for them to completely heal.

How much weight can you lose going gluten-free? ›

Many people do find they drop weight seemingly effortlessly when they go gluten-free, but only up to a point. That point, says Dr. Davis, seems to come at about 15 to 20 pounds worth of weight loss for many people.

What are the most popular gluten-free foods? ›

Many naturally gluten-free foods can be a part of a healthy diet:
  • Fruits and vegetables.
  • Beans, seeds, legumes and nuts in their natural, unprocessed forms.
  • Eggs.
  • Lean, nonprocessed meats, fish and poultry.
  • Most low-fat dairy products.

Is oatmeal gluten-free? ›

Yes, technically, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers them a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.

Is peanut butter gluten-free? ›

In its natural form, both peanuts and peanut butter are gluten-free. Many store-bought brands of peanut butter are also gluten-free, with gluten-containing peanut butter tending to be the exception rather than the rule.

How long does gluten take to get out of your system? ›

After you stop eating foods with gluten, your symptoms will likely get better in a few days. Your small intestine should heal completely in 3 to 6 months. Your villi will be back and working again. If you are older, it may take up to 2 years for your body to heal.

How long does it take to see results from a gluten-free diet? ›

When Will I See Results? Once you start to follow a gluten-free diet, your symptoms should improve within a few weeks. Many people start to feel better in just a few days. Your intestines probably won't return to normal for several months.

How do you know you are allergic to gluten? ›

Gluten intolerance may make you feel sick after eating gluten. You might get bloated, nauseous or gassy. Gluten intolerance causes a lot of the same symptoms as celiac disease, but it's not the same condition. Celiac disease is an autoimmune disorder that leads to damage to the digestive tract.

What can you eat on a gluten-free diet? ›

Grains, starches or flours that can be part of a gluten-free diet include: Amaranth. Arrowroot. Buckwheat.
Allowed fresh foods
  • Fruits and vegetables.
  • Beans, seeds, legumes and nuts in their natural, unprocessed forms.
  • Eggs.
  • Lean, nonprocessed meats, fish and poultry.
  • Most low-fat dairy products.

How can I flush gluten out of my system fast? ›

Taking an increased dose of probiotics after symptoms have eased will promote the growth of good gut bacteria to restore what gluten has washed away. Digestive enzymes naturally speed up digestion and push the gluten through the system quicker.

How do you cleanse your body of gluten? ›

Step 1: Flush gluten out.
  1. Use digestive enzymes. ...
  2. Consider a binding agent, like activated charcoal.
  3. Eat foods that support natural detoxification. ...
  4. Hydrate—a lot. ...
  5. Use nutrients like omega-3 fatty acids. ...
  6. Try certain spices. ...
  7. Take probiotics. ...
  8. Consider an L-glutamine supplement.
Jun 9, 2020

What drinks contain gluten? ›

Beverages that may contain gluten include:
  • beer.
  • bottled wine coolers.
  • premade coffee drinks.
  • drink mixes.
  • commercial chocolate milk.
Sep 10, 2020

Why do I feel worse on a gluten-free diet? ›

They're not getting the stimulation they were used to getting from gluten so they turn to carbs and sugars. This knocks their blood sugar out of balance and leads to nutrient deficiencies. As a result, they are not getting enough blood to the brain which can lead to affective disorders such as anxiety and depression.”

Does a gluten-free diet affect bowel movements? ›

Many patients had alternating diarrhea and constipation, both of which were responsive to the gluten-free diet. Most patients had abdominal pain and bloating, which resolved with the diet.

Do you lose weight when you go gluten-free? ›

Although a gluten-free diet is the primary treatment for celiac disease and may help to alleviate symptoms in various conditions related to gluten sensitivity, there is currently no evidence showing that a gluten-free diet is effective for weight loss or for general health benefits.

How can I test myself for gluten intolerance? ›

You can buy at-home kits that test for various food sensitives, including gluten. These kits test stool or a finger-prick blood sample. Unfortunately, the testing methods these kits use haven't been proven to work. They may not reliably identify food allergies, food intolerances, or gluten sensitivity.

Can you suddenly become gluten intolerant? ›

Genetics plays a major role in gluten intolerance. If you have family members with the condition, you're more prone to developing it. Some will experience symptoms as soon as they begin eating gluten as children, while others may suddenly develop symptoms in adulthood.

Does cheese have gluten? ›

Whether you have a medical reason or you are just curious about gluten-free foods, you may wonder if cheese contains gluten. Most cheeses are indeed gluten-free. In fact, according to the Celiac Disease Foundation, the dairy group is a naturally gluten-free food group.

Do bananas contain gluten? ›

Bananas (in their natural form) are 100% gluten-free. If you experience issues with eating bananas it may be because of a couple of proteins present in bananas – Marlow over at has an excellent and detailed post on this issue so please head on over to her blog to read more.


1. Cooking For A Gluten Free Diet 📗 FREE PDF 📗 Cooking Healthy Series
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4. Gluten Free Diet | Right Diet | by Dr. P. Janaki Srinath
5. Budget-Friendly Meal Prep For Your Week (Gluten & Dairy Free) // Simply Taralynn
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6. WHAT I EAT in a Day | How to Eat Gluten Free!
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