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A Guide to Indian Gluten-free Foods 1.1

A Guide to Indian Gluten-free Foods

What is Gluten-free Food?

A gluten-free diet eliminates foods containing the protein gluten, such as wheat, rye, and barley. The majority of research on gluten-free diets have been performed on celiac disease patients, but gluten sensitivity is another disorder that can cause problems with gluten.

What is Gluten ?

Gluten is a protein family found in wheat, barley, rye, and spelt grains.

It gets its name from the Latin word for “glue,” because when flour is combined with water, it becomes sticky.

Gluten’s glue-like property aids in the creation of a sticky network that causes bread to rise when baked.

Gluten-free Foods to Eat

There are several gluten-free options available that will encourage you to eat nutritious and tasty meals.

The following foods are gluten-free by nature:

  • Meats and seafood. Both types of meat and fish, except those that have been battered or coated.
  • Eggs are a form of food. Both styles of eggs are gluten-free by nature.
  • Dairy is a form of food. Simple milk, plain yoghurt, and plain cheeses are examples of plain dairy products. However, flavoured dairy products can contain gluten-containing ingredients, so read the labels carefully.
  • Grains, quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats are some of the most commonly used grains (if labelled gluten-free).
  • Flours and starches, Potatoes, potato flour, rice, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, and tapioca flour are some of the ingredients used in this recipe.
  • Nuts and seeds are two types of nuts and seeds. Both nuts and seeds are allowed.
  • Oils and spreads – Vegetable oils and butter are exclusively used.
  • Both herbs and spices are included.
  • Drinks are available. With the exception of beer, most drinks (unless labelled as gluten-free).

What is a Gluten-free Diet?

Let’s get to know our culprit before we tackle the gluten-free diet. Gluten is a form of protein that isn’t present in either meat or eggs. Gluten is mainly present in wheat, rye, and barley. When you go gluten-free, you must stop these grains. Most people with gluten allergies or celiac disease, a disorder that causes intestinal damage when gluten is ingested, need to adopt a gluten-free diet.

Gluten-free Breads

Gluten-free items, including a range of breads, are also available in many natural food stores and all major supermarkets. Instead of wheat flour, these are frequently made with rice or potato flour. Hence, simply search for the word “100% gluten-free” on the bottle.

Indian Gluten-Free Food


Bring a couple of raw or roasted nuts with you everywhere you go so that you don’t have to eat gluten-containing foods when hunger strikes. You can choose any of your favourite nuts, such as almonds, walnuts, and so on. They’re tasty and packed with antioxidants. As a result, you can take them with you everywhere you go as ready snacks, or simply combine them with your morning bowl of milk or yoghurt to make a nutritious gluten-free breakfast.

Rice crackers

They are one of the best gluten-free snacks on the market, and they are also very handy. To be healthy, go with the plain rice cracker flavor. Furthermore, they have a range of health-promoting benefits such as nutrition, energy, less calories, and improved mood.


Breakfast can consist of oats because of their various health benefits. Oats are gluten-free and can be eaten as a sweet or savory snack. However, to get the most health benefits, make sure they are in their natural form and not cross-contaminated with other cereals.


Quinoa is a high-protein, gluten-free grain that makes for a nutritious breakfast. In addition, quinoa is one of those gluten-free wonder foods that can also be a great snack choice when combined with oats and jaggery to make balanced bars.


To stop wheat or gluten, pop your air-popped popcorn kernels at home. They’re low in calories, good for your heart, low in fat, and packed with vitamins, minerals, and healthy fatty acids. Put these nutritious snacks in your mouth when watching your favourite sport or if your stomach grumbles.

A Guide to Indian Gluten-free Foods 1.2

Indian Gluten-Free Food Dishes

Indian Cuisine has a variety of gluten free options. Following are some of the Indian Gluten-free Foods :-

Ragi Roti

Ragi is a calcium-rich, gluten-free grain that can be used to make chapatis. Fill it with chopped seasonal vegetables to give it a special taste. Ragi flour, carrots, and mild spices are used to make this Indian bread. Ragi roti can be served with chutney, dahi, or pickle as a lunch recipe, or with a sabzi of your choosing.

Sabudane ki Khichdi

Another wonderful gluten-free ingredient that is commonly used during the Navratri fasting season, but why should we limit it to just that? Also, Sabu dana is available all year and can be easily converted into this satisfying lunch khichdi.

Mushroom Brown Rice

Brown rice is a better alternative to white rice since the bran retains all of the important nutrients that are lost during processing. In addition, this flavorful rice dish takes just 30 minutes to prepare.

Kuttu ka Dosa

Buckwheat also known as kuttu, is a gluten-free ingredient that is widely used during Navratri. This fast dosa for a South Indian lunch can be made with it. The filling is an arbi-based masala aloo, rather than the regular masala aloo.

Makki ka Paratha Aloo vala

An iconic North Indian dish, aloo ka paratha is a staple in many Indian households, appearing in almost every meal from breakfast to dinner. This one uses maize flour, a gluten-free flour that is common in the winter. You can enjoy your favourite aloo parathas made with maize flour or makki ka atta with an accompaniment of your choice without sacrificing taste and savour.


All in all, gluten is a mix of proteins found in wheat (and its species in general and variations, like spelt, kamut, and triticale), just as grain, rye, and oats. A sans gluten diet (GFD) is a food plan that explicitly dispenses with gluten. Subsequently, there are different food slims down accessible that are liberated from gluten.

Shiva Shakti is an Indian restaurant situated in Cambodia, which has various options of tasty Indian gluten-free food available.

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