Gluten-free. Just the words send some people into fits of rage. It’s earned a divisive reputation and it's like the dietary equivalent of a trendy haircut: everyone seems to have an opinion on it. 

Gluten-free diets are often associated with the kind of people who go on and on about their latest juice cleanse or yoga retreat. Social media fad followers with pictures of their green smoothies who insist that gluten is the root of all evil. But the reality is that gluten-free diets are a necessity for some and can be genuinely beneficial to the quality of health and life, and the stigma attached to it is wholly undeserved.

Also Read: What Exactly Is Gluten? 5 Common Foods That Contain Gluten

For those of you who don't know, gluten is a protein found in wheat, barley, and rye. And for some people, consuming gluten can cause a whole host of health issues, from celiac disease to gluten sensitivity. And that's where the gluten-free diet comes in.

For people with celiac disease, consuming gluten can damage their small intestines, making it difficult for their bodies to absorb nutrients. And for those with gluten sensitivity, it can cause a whole host of unpleasant symptoms, from bloating to joint pain. 

So, if you're someone who has been struggling with unexplained health issues, it might be worth considering a gluten-free diet. And even if you don't have celiac disease or gluten sensitivity, there are still plenty of benefits to going gluten-free.

For one, it can help you diversify your diet. When you cut out gluten, you're forced to look for alternative sources of grains and carbohydrates. And that can lead you to discover all sorts of delicious foods that you might not have otherwise tried.

So, what does a gluten-free diet look like? It means avoiding all foods that contain gluten or are made from gluten-containing grains. This includes obvious sources like bread, pasta, and cereal, but also less obvious ones like sauces, dressings, and even some types of candy.

Here are some additions you can make to your pantry if you’re planning to go gluten-free:

Gluten-free flours: 

Instead of using wheat flour, try using gluten-free flour like amaranth flour, nachini, jowar or rice flour. These flours can be used in baking and cooking just like wheat flour.

Quinoa: 

This ancient grain is a great source of protein and fibre and can be used in place of rice or couscous or other gluten-containing grains in salads and other dishes.

Corn tortillas: 

If you're avoiding wheat-based rotis, corn tortillas or even makki ki roti are a great alternative. Use them to make Mexican-inspired dishes or just as a simple alternative to your daily rice, paratha or roti.

Rice noodles: 

If you're a fan of pasta but can't eat wheat-based noodles, try rice noodles. They're a great substitute and can be used in stir-fries, soups, and salads.

Oats: 

While oats themselves don't contain gluten, they are often processed in facilities that also process wheat, barley, and rye, so it's important to look for certified gluten-free oats. Oats can be used in baking and in oatmeal and can be blended into dairy-free milk.

These are just a few of the many gluten-free substitutes available. With a little creativity, you can enjoy a delicious and varied diet without gluten.