Gluten-Free Indian Diet Plan: Everyday Foods That Work
Verified By
KIMS-SUNSHINE
Specialist,
12 September, 2025
Our body needs a variety of carbohydrates, proteins, fats, minerals, vitamins and other essential elements, to function at its peak. Each and every food we consume is absorbed and utilised by our body for better functioning.
But some individuals tend to have an intolerance or allergy to certain types of proteins, carbs, fats etc. Gluten sensitivity is one such kind which is observed mostly in celiac disease cases. Gluten is a natural protein found in most grains, but it is excessively found in wheat, rye, barley etc. This protein helps in giving shape to the food as a binding agent. Protein digesting enzymes like protease help in breaking down these proteins in our body but gluten does not completely break with this enzyme and is passed on to the intestines. A healthy gastro-intestinal tract does not react with this undigested gluten and it normally tends to be excreted in your stool. But individuals with celiac disease cannot deal with this gluten at all and will have to deal with inflammation and other unwanted side effects and symptoms. Majority of the population in India consumes wheat in high quantities- in the form of roti or flat bread, parantha, maida, semolina or sooji, pasta, noodles etc. With greater consumption, prevalence of this condition is also on the rise.
How To Know If You’re Allergic To Gluten?
Frequent attacks of abdominal pain, bloating, diarrhoea, constipation, fatigue, brain fog with headaches, stuffy or runny nose, skin rashes are seen. In serious cases, anaphylactic reactions such as breathing difficulty and shock can be observed on consumption of foods containing gluten.
Tests To Confirm Gluten Sensitivity-
If you suspect gluten intolerance, visiting a doctor can help you confirm it. The doctor shall perform various tests which include wheat antibody tests and prick tests respectively. For celiac disease confirmation, an intestinal biopsy along with blood tests are done.
Can Indian Diets Be Gluten Free?
Most of the northern Indian diets include gluten based dishes in one or the other form but there are many other recipes and dishes which are celiac friendly and gluten free.
The Lists Of Indian Foods:
Gluten Free Staples:
- Rice is a safe staple food as it is gluten free, but diabetic persons should avoid processed or white rice and replace it with brown rice.
- Millets like jowar, bajra, ragi are known as super foods as they are high in fiber and are gluten free. They can be eaten as khichdis or rotis.
- Buckwheat is a good option to try.
- Amaranth or rajgira is another excellent alternative.
Gluten Free Flours:
- Besan or gram flour
- Corn flour
- Millet flours like jowar flour, bajra flour
- Rice flour
Gluten Free Breakfast Ideas:
- Dosa and idli
- Poha
- Sambar
- Besan pancakes
- Boiled egg
- Makki roti
Gluten Free Lunch/Dinner Ideas:
- Biriyani and pulao
- Dals and kichidis
- Millet rotis
- Besan rotis
- Rice
- Salads
- Grilled lean meats with a side of veggies and rice.
- Different kinds of curries and dals
- Paneer dishes
Gluten Free Snacks-
- Besan or rice flour Pakoras
- Fruits
- Butter milk
- Sprouts
- Salads
- Green tea
- Sago fryums
- Chicken soup
- Chaats like bhel puri
Gluten Free Indian Sweets:
- Kaju katli
- Besan ladoo
- Coconut barfi
- Badam burfi
- Carrot halwa
- Kulfi
- Milk sweets like rasagulla, rasmalai
- Sesame ladoo
- Flattened rice kheer
- Rice flour sweet/ modak
Rice Based Indian Gluten Free Meals-
- Lemon rice
- Tamarind rice
- Tomato rice
- Rice fryums or papad
- Rice flour rotis
- Pongal
- Rice sevai or rice noodles
- Sweetened puffed rice balls
- Flattened rice upma
Contrary to popular belief, it is actually not too hard to live on a gluten free diet. You just need to be more conscious of what millets and flours to use regularly and vary your intake of veggies and fruits, along with nuts and others on a daily basis. You can also talk to your doctor about supplementation- if you think you may have deficiencies of any kind.
Conclusion
Celiac disease, an auto-immune disease, is commonly neglected as a simple gastric complaint until it becomes life threatening. The cause is likely linked to genetic traits and can be triggered by stress or conditions like pregnancy, affecting your immune response to gluten protein. It can affect you at any age but is mostly observed at early stages of life when the child starts with solids and in childhood years (8-12 yrs) or in mid-life (40-60yrs). Diets and food that lack gluten can help individuals overcome their sensitivity and maintain a healthy lifestyle. Alternatives to gluten protein like meat, poultry, fish, beans, nuts, seeds, quinoa, rice, corn, tapioca etc. can give the same amounts of protein, so talk to your doctor today!
