By hassantariq 
Are you an Indian struggling with gluten sensitivity or celiac disease? You're not alone. Many Indians are discovering the impact of gluten on their health—and the good news is, switching to a gluten free diet plan for Indians is not only possible but also delicious and nutritious!
In this guide, you'll learn:
- ✅ What gluten is and why you may need to avoid it
- ✅ A full-day gluten free diet plan with Indian food
- ✅ Gluten-free grains and ingredients used in Indian cooking
- ✅ Tips to eat gluten-free when dining out or traveling
- ✅ FAQs, bonus tips, and more!
🌾 What is Gluten and Why Do Indians Need a Gluten Free Diet?
Gluten is a protein found in wheat, barley, and rye. It's commonly found in roti, naan, bread, pasta, and processed snacks. While many can digest gluten just fine, others develop gluten intolerance or celiac disease, where even small amounts can trigger digestive issues, nutrient deficiencies, and fatigue.
Common symptoms of gluten sensitivity include:
- Bloating and gas
- Diarrhea or constipation
- Fatigue after meals
- Skin issues like eczema
- Slow growth in children
Due to the wheat-heavy Indian diet, many people unknowingly consume gluten daily. A well-planned gluten free diet for Indians can significantly improve gut health, energy levels, and overall wellness.
🥘 Gluten Free Indian Grains You Can Eat
Don’t worry—giving up wheat doesn’t mean giving up Indian food! There are plenty of gluten-free grains used traditionally in Indian households:
- Rice – a staple in many regions
- Jowar (sorghum) – great for rotis
- Bajra (pearl millet) – rich in fiber and iron
- Ragi (finger millet) – calcium-rich and filling
- Makki (corn flour) – popular in Punjab
- Rajgira (amaranth) – great in fasting recipes
- Sabudana (tapioca pearls) – used in snacks and desserts
🗓️ 7-Day Gluten Free Diet Plan With Indian Food
Day 1: Comfort Indian Classics
Breakfast: Ragi porridge with cardamom, nuts & jaggery
Snack: Boiled sweet potato with black salt
Lunch: Bajra roti, lauki sabzi, masoor dal, cucumber salad
Snack: Roasted makhana + green tea
Dinner: Plain rice, rajma, carrot-beet salad
Drink: Turmeric almond milk before bed
Day 2: South Indian Twist
Breakfast: Plain dosa (no maida) with coconut chutney
Snack: Banana with peanut butter
Lunch: Brown rice, sambar, cabbage thoran, curd
Snack: Sabudana tikki (shallow fried)
Dinner: Ragi roti, baingan bharta, moong dal
Drink: Herbal fennel tea
Day 3: Protein Power
Breakfast: Besan (gram flour) chilla with mint chutney
Snack: Chana chaat with onion, lemon, and coriander
Lunch: Jowar rotis, bhindi fry, tuvar dal
Snack: Fresh coconut water + roasted chana
Dinner: Millet khichdi with veggies and ghee
Drink: Warm lemon water
Day 4: Light & Digestive
Breakfast: Poha with veggies, mustard seeds, and peanuts
Snack: Mixed fruit bowl (papaya, apple, pomegranate)
Lunch: Rice, palak paneer, salad, plain curd
Snack: Buttermilk + 2 soaked almonds
Dinner: Amaranth (rajgira) upma with curry leaves
Drink: Chamomile tea
Day 5: Weekend Flavors
Breakfast: Sabudana khichdi with roasted peanuts
Snack: Handful of trail mix (raisins, seeds, almonds)
Lunch: Bajra roti, aloo-tamatar sabzi, chana dal
Snack: Ragi banana muffin (homemade, no maida)
Dinner: Vegetable pulao (rice), dal tadka, cucumber raita
Drink: Saffron milk
Day 6: North Indian Delight
Breakfast: Moong dal cheela with mint chutney
Snack: Dates + walnuts
Lunch: Jowar roti, methi aloo, moong dal, salad
Snack: Masala corn with lemon and chat masala
Dinner: Quinoa pulao (or little millet), paneer curry
Drink: Ginger-tulsi tea
Day 7: Fast & Fresh
Breakfast: Smoothie bowl with banana, oats (certified gluten-free), chia seeds
Snack: Boiled eggs or chickpea salad
Lunch: Rice, kadhi (without besan roux), vegetable sabzi
Snack: Roasted sweet potato wedges
Dinner: Ragi dosa with aloo masala
Drink: Ajwain (carom seed) water
🍽️ Gluten Free Diet Plan With Indian Food: Tips for Success
Want to stick to your gluten free diet plan long-term? These tips will make life easier:
- ✅ Read labels carefully: Packaged spices, sauces, and even pickles can have hidden wheat
- ✅ Use separate utensils: Avoid cross-contamination at home
- ✅ Meal prep: Cook and store gluten-free chapatis and snacks in advance
- ✅ Avoid processed snacks: Opt for homemade chivda, roasted chana, or fruit
- ✅ Eat whole foods: Fresh fruits, vegetables, pulses, and gluten-free grains are safest
🍛 Eating Out on a Gluten Free Diet in India
Dining out can be tricky, but not impossible.
Here’s how to navigate Indian restaurants:
- 🚫 Avoid naan, puri, samosa, and bread pakora
- ✅ Ask for plain rice, grilled paneer, dal, and sabzi
- 🍽️ Inform the server about your gluten restriction clearly
- 🧁 Skip desserts like gulab jamun or halwa unless verified gluten-free
❓ FAQs: Gluten Free Diet Plan for Indians
✅ What Indian dishes are naturally gluten-free?
Answer: Many Indian dishes are naturally gluten-free, like dal, rajma, plain rice, poha, idli, dosa (without maida), sabudana khichdi, and rotis made from jowar, bajra, or ragi.
✅ Can I eat chapati on a gluten-free diet?
Answer: Traditional wheat chapati is not gluten-free. Instead, make rotis using jowar, bajra, or ragi flour which are naturally gluten-free and rich in nutrients.
✅ Is a gluten-free diet expensive in India?
Answer: Not at all. If you stick to local, seasonal produce, and traditional gluten-free grains, it can be even cheaper than processed food-based diets.
✅ How to gain weight on a gluten-free Indian diet?
Answer: Focus on high-calorie gluten-free foods like bananas, potatoes, sweet potatoes, rice, paneer, ghee, and nuts. Eat small, frequent meals and include good fats like coconut oil or olive oil.
✅ Is gluten-free good for everyone?
Answer: While only those with celiac disease or gluten sensitivity medically require it, many report better digestion, skin, and energy levels after going gluten-free.
📝 Final Thoughts: Start Your Gluten-Free Journey Today!
Living gluten-free doesn’t mean giving up on Indian food! With a bit of planning, you can enjoy your favorite meals, feel healthier, and discover new grains and recipes.
🔥 Ready to try a gluten free diet plan for Indians? Start small, replace wheat with healthier alternatives, and build your own meal plan based on what works for your body.
📣 Share this post with friends or family who might benefit. Got questions? Drop a comment below or subscribe for more Indian wellness tips! 🙌
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With care,
Hassan Tariq
Founder of IdeasBlooming