04/09/2025
🌿 Arthritis-Friendly Vegetarian Diet Plan (Gluten-Free)
🌅 Early Morning
Warm water + lemon / fenugreek seeds soaked overnight
OR 1 cup green tea (without sugar)
🍵 Breakfast (8–9 am)
✅ Eat:
Moong dal cheela + mint chutney
Vegetable poha
Idli / dosa (made with rice + lentils)
Millet upma (jowar, bajra, ragi)
❌ Avoid: Bread, biscuits, fried vegetables, paratha
🍎 Mid-Morning (11 am)
1 seasonal fruit (papaya, guava, apple, orange)
5–6 soaked almonds or walnuts / flaxseeds
🍲 Lunch (1–2 pm)
Plain rice (brown rice / hand-pounded rice is better)
Lentils (moong / masoor / arhar)
2–3 vegetable dishes (bottle gourd, spinach, carrot, beans, okra)
Salad + 1 tsp ghee
❌ Avoid: Oily curries, papad, pickle, excess salt
☕ Evening (4–5 pm)
Green tea / ginger-tulsi herbal tea
Roasted chana / boiled corn / fruit bowl
🍛 Dinner (7–8 pm)
Moong dal khichdi + vegetables
Light vegetable curry (spinach, ridge gourd, beans)
Soup (tomato, carrot, spinach)
👉 Keep dinner light and early
🌙 Bedtime
Turmeric milk (you may also use almond/soy milk)
OR chamomile tea
🚫 Foods to Avoid
Maida (refined flour), biscuits, namkeen snacks
Fried foods, pakoras, chips
Excess sweets, sugar
Excess salt and pickles
Cold drinks, packaged juices
✅ Foods to Include
Turmeric + black pepper
Ginger, garlic, tulsi (holy basil)
Flaxseeds, walnuts, pumpkin seeds
Green leafy vegetables
Vitamin C-rich fruits (amla, orange, guava)
Plenty of water
✨ This diet helps reduce inflammation, joint pain, and stiffness.
☠️Note: Information shared above and in this video is for educational purposes only. please consult a qualified dietitian for personal Diet Chart
The above diet is which may vary according to person's physical & medical conditions.
