Is Naan Difficult to Digest? Understanding the Potential Causes

November 14, 2025 •

4 min read

According to a survey of digestive health issues, many people report feeling bloated or having indigestion after eating flatbreads like naan. The question 'is naan difficult to digest?' often arises due to its specific ingredients and preparation methods, which can affect individuals differently.

Quick Summary

Naan can be difficult to digest for some individuals due to high gluten content from refined white flour, dairy ingredients like yogurt, and high fat from added butter or ghee. Individual sensitivities, such as lactose intolerance or gluten sensitivity, and the heavy, calorie-dense nature of the bread can contribute to digestive discomfort.

Key Points

Refined Flour is Key: Traditional naan is made with low-fiber, refined white flour (maida), which is harder to digest and can lead to bloating compared to whole wheat alternatives like roti.
Gluten and Dairy Sensitivities: Naan's common ingredients, including gluten from wheat flour and dairy from yogurt or milk, can trigger digestive issues for individuals with gluten or lactose intolerance.
Fat Content Matters: Added butter or ghee increases the fat content of naan, which can slow down digestion and contribute to a heavy feeling after eating.
Sourdough Naan is an Option: Using a sourdough starter for naan can improve digestibility by breaking down gluten during the fermentation process.
Preparation Affects Digestibility: Frying naan adds more fat and calories, making it heavier to digest than baked or tandoor-cooked versions.
Whole Wheat Roti is Lighter: A direct comparison shows roti is generally lighter, higher in fiber, and easier to digest than naan.

Why Naan Can Be Difficult to Digest

For many, naan is a delicious and satisfying component of a meal, but for others, it can lead to uncomfortable digestive symptoms such as bloating, gas, and a feeling of fullness. Several factors contribute to why naan can be difficult to digest for certain individuals. The combination of ingredients, preparation methods, and an individual's own sensitivities all play a role in how their body processes this popular flatbread.

The Role of Refined Flour and Gluten

Traditional naan is made with maida, or refined all-purpose white flour, which is a major factor in its digestibility. Unlike whole wheat flour, the refining process strips the flour of its bran and germ, removing most of the dietary fiber. Fiber is crucial for healthy bowel function and aids in regulating transit time, helping food move smoothly through the digestive system. Without this fiber, the bread becomes denser and harder for the body to break down, which can slow digestion and cause discomfort.

Furthermore, refined flour contains a high concentration of gluten. For those with celiac disease or a non-celiac gluten sensitivity, consuming any food with gluten, including naan, can trigger a severe inflammatory response in the small intestine, leading to a range of digestive issues. Even for individuals without a diagnosed sensitivity, a diet high in refined grains and gluten can sometimes lead to digestive stress and bloating.

The Impact of Dairy and Fat

Most naan recipes call for dairy products like yogurt, milk, or sometimes eggs, all of which contribute to its distinct soft texture. While these ingredients add flavor and richness, they can also cause problems for people with lactose intolerance or a casein protein issue. Lactose intolerance, where the body cannot properly digest the sugar in milk, is a common cause of gas and bloating after consuming dairy products.

Additionally, naan is often brushed with melted butter or ghee after cooking, significantly increasing its fat content. While delicious, a high-fat meal takes longer to digest and can lead to a sluggish digestive system and a feeling of heaviness. This combination of dairy and fat can be particularly challenging for a sensitive stomach.

Cooking Methods and Preparation

How naan is cooked also affects its digestibility. The traditional method of cooking in a tandoor oven, using high heat, gives naan its light, airy texture with characteristic char marks. However, modern methods or store-bought versions may not use this technique. Fried naan, for example, is significantly higher in fat, which further slows down digestion. The use of certain spices can also play a role, as some individuals may be sensitive to specific spices that can irritate the gastrointestinal tract.

Comparison: Naan vs. Roti

To understand naan's digestibility better, it is useful to compare it with roti, another common Indian flatbread. The differences in ingredients and preparation make roti a much lighter and easier-to-digest option for most people.


Feature	Naan	Roti
Flour Type	Refined white flour (Maida)	Whole wheat flour (Atta)
Key Ingredients	Yeast, yogurt, milk, butter/ghee	Water, salt
Fiber Content	Low, due to refined flour	High, due to whole wheat flour
Cooking Method	Tandoor oven or frying pan	Tawa (griddle)
Leavening	Yeast-leavened	Unleavened
Nutritional Profile	Higher in calories, fat, and lower in fiber	Lower in calories and fat, higher in fiber
Digestibility	Heavier, potentially difficult for some	Lighter, generally easier to digest

Tips for Improving Naan Digestibility

If you love naan but struggle with its effects on your digestion, consider these tips:

Choose whole wheat naan: Opt for versions made with whole wheat flour to increase fiber content and aid digestion.
Use a sourdough starter: Fermenting the naan dough with a sourdough starter can help break down gluten, making it easier to tolerate for some.
Limit fat and dairy: Reduce the amount of butter or ghee added, or try making homemade naan with dairy-free yogurt to see if a specific sensitivity is the culprit.
Bake or grill instead of frying: Healthier cooking methods can reduce the overall fat content, making the naan lighter and easier to process.
Eat in moderation: Controlling portion sizes is a simple but effective strategy, as excessive consumption of any heavy food can lead to discomfort.
Pair with fiber-rich foods: Eating naan with a curry rich in vegetables and lentils can help balance the meal and aid digestion.

Healthier Alternatives to Naan

If naan continues to cause issues, several delicious alternatives are available:

Gluten-free naan: Many brands and recipes now offer naan made with alternative flours like rice, almond, or chickpea flour for those with gluten sensitivities.
Sourdough bread: The natural fermentation process of sourdough bread breaks down difficult-to-digest proteins.
Roti or Chapati: These traditional flatbreads are typically made with whole wheat flour and are a much lighter, higher-fiber option.
Pita bread: When comparing pita to naan, pita is generally lower in fat, though it can still be high in FODMAPs if made with wheat flour. Always check labels for suitability.

Conclusion: A Digestibility Depends on Many Factors

Ultimately, the question of whether naan is difficult to digest has a complex answer that depends heavily on individual health, ingredients, and preparation. The high concentration of refined flour and gluten, combined with potentially high fat and dairy content, can pose a challenge for sensitive digestive systems. For those with specific intolerances, like celiac disease or lactose intolerance, naan is a definite source of discomfort. However, for others, consuming naan in moderation and considering healthier preparation methods can make it a perfectly enjoyable meal. As mentioned by Healthline, pairing naan with protein and vegetables can help blunt its effects on blood sugar, and similar principles apply to managing digestive comfort. By paying attention to your body's reaction and exploring the available alternatives, you can make informed choices to enjoy Indian cuisine without the unpleasant side effects.

: https://www.healthline.com/nutrition/is-naan-bread-healthy

Frequently Asked Questions

You may feel bloated because naan is often made with refined white flour, which is low in fiber and high in gluten. Additionally, dairy ingredients like yogurt and high fat content from butter can cause discomfort, especially for those with lactose intolerance.

No, traditional naan bread is not gluten-free as it is made with wheat flour. However, gluten-free versions made with alternative flours are available at some stores and can be made at home.

Yes, roti is generally easier to digest than naan. It is typically made from whole wheat flour, which is higher in fiber, and does not contain dairy or added fat like butter or ghee.

Yes, you can make naan easier to digest by using whole wheat flour instead of refined flour, opting for a sourdough starter to break down gluten, and limiting the amount of added butter or ghee.

Restaurant naan is often cooked in a high-heat tandoor oven, giving it a lighter, bubbly texture. Store-bought versions may use different preparation methods and contain preservatives, which can affect both texture and digestibility.

Yes, there are dairy-free naan recipes available that substitute dairy-free yogurt or milk alternatives for the traditional ingredients. Always check store-bought labels for dairy content if you have a lactose intolerance.

While both are flatbreads, naan is typically richer, thicker, and often includes yogurt and butter, making it higher in fat. Pita bread is generally leaner and has a pocket in the middle, but is still made with wheat flour.