What Indian foods can I eat if I have celiac disease?

If you have celiac disease, you can enjoy a variety of Indian foods such as rice, lentils, and millet-based dishes. Traditional foods made from amaranth (chaulai), buckwheat (kuttu), and sago are excellent gluten-free options.

Are there gluten-free alternatives for popular Indian snacks?

Yes, you can find gluten-free alternatives for popular Indian snacks. For instance, you can make snacks using besan (gram flour), rice flour, or millet flour instead of wheat flour to prepare items like dhokla, pakoras, or even gluten-free chapatis.

How can I ensure that packaged foods I buy are gluten-free?

To ensure packaged foods are gluten-free, always read the ingredient labels carefully. Look for products that are specifically labeled as 'gluten-free' and be cautious of hidden gluten in sauces, dressings, and processed foods commonly used in Indian cuisine.

What are some common myths about celiac disease and gluten sensitivity in India?

A common myth is that gluten sensitivity only affects Western populations, but it can affect anyone, including Indians. Another myth is that all traditional Indian foods are gluten-free; however, many staple foods like chapatis and naan contain gluten, so it's essential to be informed about your dietary choices.

I Have Celiac Disease... What Can I Eat?

Well... Most of the things pictured here... YOU CAN... provided they are not made with wheat, rye or barley. Being a North Indian I cannot imagine my life without wheat. Alas!!! Wheat, rye and barley (sometimes oats) need to be avoided by those suffering from celiac disease (Read more on celiac disease). A gluten-sensitive person should follow more than just avoiding wheat, oats, barley, etc. in their diet.

A gluten-sensitive person needs to inform themselves about their condition, symptoms, and foods containing gluten. In today’s era of packaged and processed foods, it is not very difficult to know the ingredients because these foods carry excellent educational labels which mention the ingredients as well as allergy information.

But sometimes, hidden gluten-containing foods can be present, and manufacturers might not mention them on the labels. So, individuals who are sensitive to this protein should take care when consuming any processed or preserved food. Here is a non-exhaustive list of foods that people with gluten sensitivity are allowed to consume, not allowed to consume, and should include with caution.

You may consume following foods without any side effects

Milk Products: Milk, cream, buttermilk, plain yoghurt, processed cheese, paneer
Grains: Products containing amaranth (chaulai), arrowroot, buckwheat (kuttu), corn, beans, lentil, rice, sago, sorghum (jowar), soy, pearl millet (bajra), water chestnut flour (singhare ka atta)
Flesh foods: Meat, Fish, Chicken, Egg (Fresh)
Fruits and vegetables: Fresh, frozen, canned fruits vegetables and their juices.
Soups: Homemade
Desserts: Ice cream, egg custards, gelatin desserts, cakes, cookies, pastries made with allowed grains
Tea, coffee, cocoa, soft drinks, alcoholic beverages like rum, gin, whiskey, vodka, wine.
Plain pickles, ketchup, pure herbs, spices, vinegar

To be consumed with care (might contain gluten)

Milk Products: Milk-based drinks, flavoured/frozen yoghurt, sour cream, cheese sauces & spreads
Flesh foods: Prepared / preserved meats such as ham, bacon, frozen meat patties, sausages, salami, egg substitutes
Fruits and vegetables: Fruits or vegetables with sauces. French-fries (from restaurants)
Soups: Canned soups, dried soup mixes
Desserts: Milk puddings, custard powder, pudding mixes
Instant tea, coffee substitutes, fruit-flavoured drinks, chocolate drinks & mixes, flavoured & herbal teas
Seasoning mixes

Do Not Consume

Milk Products: Malted Milk
Grains: Products containing wheat, rye, barley, oats
Flesh foods: Canned fish containing wheat protein
Fruits and vegetables: Scalloped potatoes (containing wheat flour), Battered dipped vegetables
Soups: Soups made with restricted ingredients
Desserts: Ice cream with cones
Beer and malted beverages; beverages made with barley or oats
Soy sauce, Malt vinegar, Worcestershire sauce

It is extremely important for you, if you are sensitive to gluten, to read labels before buying and consuming processed foods. As a celiac patient, you should never indulge in even occasional intake of gluten-containing foods. Proper knowledge and care can keep you away from frequent symptoms and improve the quality of your life.

Will be updating few recipe options for gluten sensitive people soon. Take care.