What Indian Food Is Not Gluten-Free? A Guide to Common Wheat-Based Dishes

November 13, 2025 •

4 min read

While many Indian dishes are naturally gluten-free, a common misconception exists that the entire cuisine is safe for those with sensitivities. For individuals with celiac disease or gluten sensitivity, understanding what Indian food is not gluten-free is essential, as many popular items, from breads to snacks, contain wheat-based ingredients.

Quick Summary

Many Indian dishes contain gluten, including flatbreads like naan, roti, and paratha, as well as snacks such as samosas and desserts like gulab jamun, which are made with wheat-based flours.

Key Points

Common Breads: Popular Indian breads like naan, roti, paratha, and poori are typically made with wheat flour (atta or maida) and are not gluten-free.
Fried Snacks: Snacks such as samosas, kachoris, and pani puri are fried and often made from wheat-based doughs.
Sweet Treats: Many Indian sweets, including gulab jamun, jalebi, and certain halwas, contain wheat or semolina and are unsafe for a gluten-free diet.
Hidden Gluten: Ingredients like hing (asafoetida), which may be cut with wheat flour, and sauces thickened with flour can introduce hidden gluten.
Cross-Contamination: Shared fryers and cooking surfaces in restaurants, especially street vendors, pose a significant risk of cross-contamination for otherwise gluten-free items.
Safer Alternatives: Rice-based dishes, lentils (dal), chickpea flour (besan) items, and pure spices are typically safe, but always verify ingredients and preparation.

Common Gluten-Containing Ingredients in Indian Cuisine

The key to identifying which Indian foods are not gluten-free lies in recognizing the core ingredients that contain gluten. The primary culprits are various forms of wheat, which is a staple grain in many parts of the country, particularly in the north.

Atta (Whole Wheat Flour): The base for most traditional flatbreads like roti, chapati, and paratha. Its elastic properties come directly from the gluten it contains.
Maida (Refined Wheat Flour): A finely milled wheat flour used in breads like naan, fried snacks like samosas and kachoris, and many sweets.
Rava or Sooji (Semolina): A coarse durum wheat product, commonly used to make items like upma, rava dosa, and various halwas.
Barley (Jau): Though less common than wheat, barley is still used in some areas and is a key ingredient in beer and malt flavourings, which can sometimes be found in food products.
Hing (Asafoetida): A potent spice often processed with wheat flour as a filler, which can introduce hidden gluten into dishes and spice mixes.

Indian Breads and Staple Grains to Avoid

North Indian cuisine relies heavily on wheat-based breads that are a definite no-go for anyone on a gluten-free diet. These popular breads are a major source of gluten in Indian meals and should be avoided unless explicitly labeled as gluten-free or made with alternative flours.

Naan: A popular leavened flatbread typically baked in a tandoor oven, made with maida (refined wheat flour).
Roti/Chapati: The everyday unleavened flatbread made from whole wheat atta.
Paratha: A layered flatbread often stuffed with vegetables or paneer and made with atta.
Poori: Small, deep-fried bread made from wheat flour, puffed and crispy.
Kulcha: A leavened flatbread similar to naan, but often lighter in texture.

Snacks and Savories with Hidden Gluten

Many beloved Indian snacks use wheat flour for their structure and binding. While some fritters like pakoras are traditionally made with chickpea flour (besan), cross-contamination is a significant risk, especially in street food stalls or restaurants that use shared frying oil.

Samosas: The popular fried pastry with a savory filling, made with a maida dough.
Kachoris: A flaky, deep-fried pastry with a spiced filling, also made with wheat flour.
Sev Puri and Pani Puri: These popular chaat items use papdi and puris, which are crispy wheat-based discs.
Spring Rolls and Fried Appetizers: A common restaurant appetizer that typically uses wheat flour wrappers.
Certain Dosas and Upmas: While many dosas are rice-based, rava dosa and rava upma are made with semolina (sooji) and contain gluten.

Sweets and Desserts to Approach with Caution

Many traditional Indian sweets (mithai) contain gluten, especially those that are fried or require a binding agent. Always inquire about the ingredients before indulging.

Gulab Jamun: Deep-fried milk solids soaked in syrup, often containing maida as a binding agent.
Jalebi: A crispy, funnel-cake-like fried sweet made from a wheat flour batter.
Halwas with Wheat or Semolina: Desserts like atta ka halwa (made with wheat flour) and rava kesari (made with semolina) are not gluten-free.
Thekua: A Bihari sweet snack made with wheat flour and jaggery.

Comparison Table: Gluten vs. Gluten-Free Indian Foods


Category	Not Gluten-Free	Potentially Gluten-Free (Confirm Ingredients)	Naturally Gluten-Free
Breads	Naan, Roti, Paratha, Poori, Kulcha	Bajra Roti, Makki ki Roti (if pure)	Rice, Papadum (from lentils)
Snacks	Samosa, Kachori, Pani Puri (puris)	Pakoras, Bhajis (if made with besan and separate fryer)	Dhokla (from rice/chickpea flour)
Sweets	Gulab Jamun, Jalebi, Atta/Rava Halwa	Besan Ladoo, Kheer (rice pudding)	Coconut Barfi, Til Ladoo
Curries & Rice	Sauces thickened with flour	Dals (lentils), Curries with pure spices	Biryani, Pulao, Dal Tadka
Spices	Hing processed with wheat	Curry powders with fillers	Pure spices

Potential for Hidden Gluten and Cross-Contamination

Beyond the obvious wheat-based items, individuals with celiac disease or high gluten sensitivity must be wary of hidden gluten and cross-contamination. Some restaurant practices can introduce gluten into otherwise safe dishes. For example, some cooks may add a small amount of wheat flour as a thickener to curries. Furthermore, shared deep fryers for frying both wheat-based samosas and chickpea-based pakoras can lead to cross-contact, making the latter unsafe for celiacs. Cooking in traditional tandoor ovens, where naan bread is baked, also poses a cross-contamination risk for other tandoori items. When dining out, it is crucial to communicate your dietary needs clearly.

How to Eat Gluten-Free in Indian Restaurants and at Home

For a safe dining experience, focus on dishes made from naturally gluten-free ingredients like rice, lentils (dal), chickpeas (chana), and vegetables. Many South Indian dishes, which traditionally use rice, lentils, and chickpea flour, are safer options, though vigilance is still needed for dishes like rava dosa. Opt for steamed rice, rice-based biryanis, and lentil-based curries. When ordering, always ask about the ingredients and cooking methods, mentioning your need for a strictly gluten-free preparation. At home, you can easily adapt recipes by using gluten-free flours like jowar, bajra, ragi, or pure chickpea flour. Being aware of the risks is the most important step towards enjoying Indian cuisine safely on a gluten-free diet. The Gluten Intolerance Group provides excellent resources for safely dining out with a gluten sensitivity.

Conclusion

While Indian food is celebrated for its diversity and flavor, it is not universally gluten-free. Many of its most popular and iconic dishes, particularly the breads and fried snacks, are made with wheat flour or semolina and should be avoided by individuals with gluten sensitivities. Hidden gluten in spices like hing and the risk of cross-contamination in restaurants necessitate careful questioning and menu choices. By focusing on naturally gluten-free bases like rice and lentils, and being an informed diner, a safe and delicious Indian dining experience is completely achievable. Always prioritize communication with chefs and staff to ensure your meal is prepared with your health in mind.

Frequently Asked Questions

No, traditional naan bread is made with refined wheat flour (maida) and is not gluten-free.

Yes, standard roti (or chapati) is made from whole wheat flour (atta) and therefore contains gluten.

Many Indian curries can be naturally gluten-free if they are thickened with ingredients like lentils, yogurt, or onions. However, you must confirm that no wheat flour has been added as a thickener and that only pure, gluten-free spices were used.

Traditional samosas are not gluten-free as their pastry is made with wheat flour. While pakoras are typically made with chickpea flour, there is a high risk of cross-contamination if they are fried in the same oil as wheat-based items.

A significant risk comes from spices like asafoetida (hing), which is often processed with wheat flour as a filler. Always ask if pure hing or a gluten-free certified blend is used. Additionally, some pre-made spice blends and sauces may contain gluten.

Yes, but with caution. Communicate your dietary needs clearly to the staff and ask specific questions about ingredients and preparation methods. Choose naturally gluten-free options like rice-based dishes and lentil curries, and be aware of cross-contamination risks from shared kitchen equipment.

No, many traditional sweets, especially those that are deep-fried or have a cake-like consistency, contain wheat flour or semolina. Safe options include rice-based kheer or milk-based sweets like paneer-based rasgulla, but verify ingredients to be certain.