Which Indian Food Items Contain Gluten?

November 9, 2025 •

4 min read

A significant number of popular Indian dishes contain gluten, primarily from wheat, even though many traditional Indian items are naturally gluten-free due to their reliance on rice and lentils. Understanding which Indian food items contain gluten is crucial for those with celiac disease or gluten sensitivity.

Quick Summary

This guide details the major sources of gluten in Indian cuisine, including breads made from wheat flour like naan and roti, semolina-based items, and fried street foods. The guide also addresses less obvious sources of gluten and the risks of cross-contamination in restaurants and street food stalls.

Key Points

Indian Breads are the Main Source: Gluten is found in naan, roti, chapati, paratha, poori, and kulcha, which are typically made with wheat flour (atta or maida).
Street Foods Often Contain Gluten: Popular fried snacks like samosas, kachoris, and the puri in pani puri are made from maida or wheat flour dough and often contain gluten.
Hidden Gluten in Spices and Sauces: Some store-bought spices, particularly powdered asafoetida (hing), may be mixed with wheat flour and contain gluten. Wheat flour is also occasionally used as a thickener in sauces.
Watch Out for Semolina (Rava/Suji): Dishes like Upma, Rava Dosa, and some halwas are made from semolina, a form of wheat, and are not gluten-free.
Cross-Contamination is a Risk: Naturally gluten-free items can become contaminated in restaurants or street stalls if they come into contact with gluten-containing food or are cooked in shared oil.
Many Indian Desserts Contain Gluten: Sweets like gulab jamun, jalebi, and many commercially available mithais use maida or wheat-based ingredients, which contain gluten.
South Indian Cuisine Offers More Options: Dishes like dosa and idli, when made traditionally from rice and lentils, are naturally gluten-free.

Gluten in Indian Cuisine: Main Sources

Indian cuisine is incredibly diverse, but wheat-based products are a staple across many regions, especially in the north. Gluten is a protein found in wheat, barley, and rye, providing the elasticity needed for dough. Therefore, any dish made with wheat flour (atta), refined wheat flour (maida), or semolina (rava/sooji) will contain gluten. Strict avoidance is necessary for individuals with celiac disease, while others with gluten sensitivity may need to be careful.

Breads and Flatbreads

This is the most common and obvious category of gluten-containing Indian foods. Almost all traditional leavened and unleavened flatbreads are made with wheat flour.

Naan: A soft, fluffy flatbread, typically cooked in a tandoor (clay oven) and almost always made with maida (refined wheat flour).
Roti/Chapati/Phulka: Common unleavened flatbreads made from whole wheat flour (atta), a daily staple in many Indian households.
Paratha: A layered, pan-fried flatbread, also made with whole wheat flour.
Poori: Puffed, deep-fried bread made from wheat flour.
Kulcha: A leavened flatbread made from maida, often stuffed with fillings.

Snacks and Street Food (Chaat)

Many beloved Indian snacks, especially deep-fried street foods, are made using wheat-based batters or flour.

Samosa: The popular triangular pastry is made from a maida-based dough and stuffed with a savory filling.
Kachori: A flaky fried pastry, typically stuffed with a spiced lentil or onion filling, made with a wheat-flour crust.
Pakora (Vegetable Fritters): While traditionally made with chickpea flour (besan), some variations or restaurant recipes might add a small amount of wheat flour to the batter for texture, or they may be subject to cross-contamination if fried in shared oil.
Pani Puri/Golgappa: The puffed, hollow balls (puri) are made from wheat flour and semolina.
Mathri: A flaky, savory cracker made from wheat flour.

Desserts (Mithai)

Several popular Indian sweets and desserts also contain gluten, primarily due to the use of wheat flour or semolina.

Gulab Jamun: These soft, milk-solid based balls are deep-fried and soaked in a sugar syrup. Many recipes use a small amount of maida as a binding agent.
Jalebi: The famously coiled, deep-fried sweets are made from a maida-based batter.
Halwa (Semolina): While some versions use grains like moong dal, many halwas are made with wheat-based semolina (suji) or whole wheat flour (atta).

Unexpected Sources and Cross-Contamination

Even seemingly safe dishes can sometimes contain hidden gluten. Vigilance is key when dining out or purchasing packaged foods.

Hing (Asafoetida): A potent spice often used in Indian cooking. Commercial, powdered hing is almost always compounded with wheat flour to prevent clumping. Pure, raw hing resin is gluten-free, but it is not commonly used outside of home cooking.
Sauces and Gravies: Some restaurant-prepared sauces and gravies may use a wheat-based thickener, especially in less authentic preparations.
Cross-Contamination: This is a major concern in restaurant kitchens and at street stalls where gluten-containing items are fried in the same oil or prepared on the same surfaces as gluten-free ones. It is crucial to inform the staff of any severe gluten allergy.

Comparative Analysis: Gluten-Containing vs. Gluten-Free Staples

To help identify potential pitfalls and safe alternatives, the table below compares common wheat-based items with their naturally gluten-free counterparts.


Gluten-Containing Item	Key Ingredient	Naturally Gluten-Free Alternative	Key Ingredient
Naan/Roti/Paratha	Wheat flour (Atta)	Makki ki Roti	Maize (Corn) flour
Semolina Upma/Rava Dosa	Semolina (Rava/Suji)	Poha	Flattened rice
Samosa	Refined wheat flour (Maida)	Pakora (authentic)	Chickpea flour (Besan)
Gulab Jamun	Maida	Rasgulla/Ras Malai	Cottage cheese (Chhena)
Jalebi	Maida	Besan Ladoo	Chickpea flour (Besan)

Navigating a Gluten-Free Indian Diet

Following a gluten-free diet in India or at an Indian restaurant is entirely possible with some careful planning. The foundation of Indian cuisine is naturally gluten-free, relying on a diverse range of lentils (dal), chickpeas, rice, vegetables, and paneer.

Safe Options

Curries and Dal: Most curries, including palak paneer, chana masala, and dal tadka, are naturally gluten-free, but always confirm that no wheat flour was used as a thickener and no compounded hing was added.
Rice-Based Dishes: Biryani and pulao are flavorful rice dishes that are almost always safe.
South Indian Delicacies: Many South Indian dishes are rice or lentil-based. Dosa (traditional version) and Idli are safe choices, but be careful with Rava Dosa made from semolina.
Naturally Gluten-Free Flours: Flour alternatives used in Indian cooking include besan (chickpea flour), makki atta (maize flour), bajra flour (pearl millet flour), and jowar flour (sorghum flour).
Fresh Ingredients: Dishes based on fresh meat, fish, and vegetables are safe, provided they are not prepared with gluten-containing marinades or sauces.

Precautions for Dining Out

To ensure a safe dining experience, follow these tips:

Communicate Clearly: Inform restaurant staff or chefs about dietary restrictions, and mention celiac disease if applicable, to emphasize the severity.
Ask About Preparation: Specifically inquire about whether bread crumbs are used in kofta, or if wheat flour is used to thicken curries.
Cross-Contamination: Ask if separate cooking surfaces and frying oil are used for gluten-free items. This is particularly important for fried snacks like pakoras, which are often fried in the same oil as samosas.
Homemade is Best: Cooking at home with known gluten-free ingredients is the safest option when in doubt.

Conclusion

While the aromatic and flavorful world of Indian cuisine offers a wide array of naturally gluten-free dishes, it also contains many items that include gluten, primarily from wheat. Staple items like naan, roti, samosas, and many desserts made from atta, maida, or suji must be avoided. Hidden gluten sources like compounded hing and cross-contamination in restaurants pose additional risks. Those with gluten restrictions can safely and delightfully explore the rich flavors of Indian food by focusing on naturally gluten-free ingredients like rice, lentils, vegetables, and alternative flours, and by communicating clearly with kitchen staff.

Note: A good resource for understanding common gluten sources is the Celiac India website, which lists common gluten-containing ingredients.

Frequently Asked Questions

No, this is a common misconception. Many other popular items like samosas, kachoris, some desserts, and even the spice hing can contain gluten, in addition to naan and roti.

The primary source of gluten is wheat flour, known as 'atta' for whole wheat flour and 'maida' for refined wheat flour. These are used extensively in breads, fried snacks, and some desserts.

No, semolina is a derivative of durum wheat and contains gluten. Dishes made with rava or sooji, such as Upma and Rava Dosa, should be avoided on a gluten-free diet.

You should be cautious. While pakoras are traditionally made with chickpea flour (besan), they may be fried in oil shared with gluten-containing items, posing a risk of cross-contamination. Always ask the restaurant about their preparation methods.

Powdered hing sold commercially is almost always mixed with wheat flour as a bulking agent. To ensure it is gluten-free, you must use pure, raw hing resin or a certified gluten-free product.

Desserts like gulab jamun, jalebi, and many mithais (sweets) use refined wheat flour (maida) and are not gluten-free. Safer options include milk-based sweets like rasgulla or those made with chickpea flour like besan ladoo.

Be specific when ordering, clearly stating your need for a gluten-free meal. Ask if separate cookware and frying oil are used. Focusing on naturally gluten-free dishes like rice-based biryanis and lentil curries is a safer approach.