What is a gluten-free diet?

A gluten-free diet is a way of eating that eliminates gluten, a protein found in wheat, barley, and rye. People with celiac disease, gluten intolerance, or gluten sensitivity follow this diet to avoid inflammation, bloating, fatigue, and digestive issues.

But starting a gluten-free diet can feel overwhelming in India, where wheat-based rotis and maida-loaded snacks are common. Don’t worry, we’ve got you covered!

Step-by-step guide to starting a gluten-free diet in India

1. Understand what you can & can’t eat

Get to know what you can happily dig into and what you need to steer clear of to keep your gluten-free journey smooth and safe.

Gluten-free grains:

• Rice
• Millets (Bajra, Jowar, Ragi)
• Amaranth (Rajgira)
• Quinoa
• Corn (Makka)

Avoid:

• Wheat (Atta, Maida, Sooji)
• Barley (Jau)
• Rye

Pro Tip: Look for products labeled “100% gluten-free” to avoid cross-contamination.

2.  Stock your pantry with Indian gluten-free essentials

To get started, keep these gluten-free staples at home:

• Besan (chickpea flour)
• Poha (flattened rice)
• Sabudana (tapioca pearls)
• Moong dal
• Ragi flour
• Dowbox gluten-free cookies & snacks 

3. Learn to cook gluten-free Indian recipes

India offers a variety of naturally gluten-free dishes:

Breakfast ideas:

• Ragi dosa
• Moong dal chilla
• Poha

Lunch/dinner Ideas:

• Rice + dal + sabzi
• Bajra roti
• Rajgira paratha

Snacks:

• Sabudana vada
• Roasted makhana
• Dowbox gluten-free trail mix

Want recipes? Explore our full Dowbox Gluten-Free Recipes in the Sans Gluten Community launching soon.

4. Read labels carefully

Even if a product seems gluten-free, it may contain hidden gluten. Watch for:

• “Stabilizers”
• “Modified food starch”
• “Malt extract”
• Artificial flavorings

Always look for “Certified Gluten-Free” tags. That’s why all Dowbox Gluten-Free items are carefully handpicked.

 

5. Eating out on a gluten-free diet in India

Yes, you can eat out, but ask the right questions:

• “Does this contain maida?”
• “Is it made in a shared fryer with wheat snacks?”
• “Can I get plain rice instead of roti?”

Safe picks:

• South Indian dosas (made from rice & dal batter)
• Grilled paneer or tandoori chicken
• Fruit bowls, chaats (minus sev), & roasted peanuts

6. Track your symptoms

As you switch to gluten-free, keep a journal. Note changes in:

• Digestion
• Energy levels
• Skin issues
• Mood

This helps determine if gluten was the root cause of your symptoms.

7.  Try a gluten-free subscription box (Like Dowbox!)

Finding 100% gluten-free products in India can be a daunting task. That’s why we created Dowbox.

Our subscription box brings:

• Trusted gluten-free products
• Domestic & artisanal brands
• Easy swaps for daily essentials
• New items every month

Sign up for your first box here and make the switch stress-free.

Starting a gluten-free diet in India doesn't mean giving up on taste or tradition. With a little planning, label-checking, and Dowbox by your side, you'll feel more energetic, healthier, and in control of your food.

FAQs

Q: Is rice gluten-free in India?
Yes! All forms of rice are naturally gluten-free.

Q: Is besan gluten-free?
Yes, besan (gram flour) is made from chickpeas and is naturally gluten-free.

Q: Can I still eat roti?
Not regular wheat roti. Try bajra, jowar, or ragi roti instead.

Ready to Go Gluten-Free?

Start your gluten-free journey today with Dowbox. Say goodbye to the hassle of trial and error. We handpick and deliver pantry staples, snacks, and more, so you don’t have to spend time and resources hunting for the right products. With 100% gluten-free, lab-tested products arriving at your doorstep, you can focus on creating healthy, delicious meals while we care for the rest.