What is Gluten?

Gluten is a protein found in grains such as wheat, barley, and rye. It helps dough stretch and rise, which makes baked goods chewy. In Indian cuisine, gluten is present in wheat-based foods like chapati, naan, and paratha.

How Does Gluten Affect Your Body?

Most people can handle gluten without any trouble, but some find it hard to digest. For those with celiac disease, gluten triggers an immune response that damages the small intestine. Others may feel bloated, have headaches, or experience skin problems after eating gluten, even if they don’t have celiac disease. Sometimes, certain carbs in foods—not just gluten—cause discomfort, especially for sensitive digestion.

Foods With Gluten

Many unprocessed, whole foods don’t have gluten, so balanced meals are still possible. Foods that often have gluten include:

  • Breads: Items like chapati, naan, roti, and paratha made from wheat.
  • Snacks: Fried foods like samosas, kachori, and pakoras with wheat flour.
  • Pasta: Varieties like spaghetti, macaroni, and noodles made from wheat.
  • Baked Goods: Cakes, muffins, cookies, pastries, and doughnuts made with wheat flour.
  • Breakfast Cereals: Most cereals with wheat or barley. Granola and certain oatmeals may have gluten.
  • Soups & Sauces: Some soups and gravies use wheat flour as a thickener.
  • Packaged Foods: Crackers, biscuits, chips, and snacks made with wheat flour.
  • Beer & Alcohol: Beer and ales made from barley; some ciders and flavored drinks may have gluten.

Who Needs to Avoid Gluten?

Some conditions require a gluten-free approach:

  • Celiac disease: An immune reaction that harms the small intestine.
  • Non-celiac gluten sensitivity: Digestive discomfort without celiac disease.
  • Wheat allergy: An allergy to wheat, not always linked to gluten.
  • Gluten ataxia: A rare condition where the immune system targets the brain after gluten intake.

Gluten-Free Diet Options

Many foods are naturally free from gluten, such as fresh fruits, vegetables, meats, seafood, and most oils. Here’s a brief list of options:

  • Fruits and Vegetables: All fresh options are naturally gluten-free.
  • Proteins: Plain meats, poultry, fish, nuts, and legumes.
  • Dairy: Regular milk and plain dairy products.
  • Fats and Oils: Butter, ghee, and nut/seed oils.

Gluten Labels

When following a gluten-free plan, check product labels:

  • Certified Gluten-Free Labels: Shows that the product has less than 20 parts per million of gluten.
  • Hidden Gluten: Ingredients like malt, hydrolyzed vegetable protein, and modified food starch may have gluten.
  • Cross-Contamination: Gluten-free items processed near gluten can have traces.

Is Gluten Bad for You?

Gluten is generally safe for most people and has been part of diets for generations. Whole grains with gluten provide fiber and other nutrients. Issues often come from processed foods made with refined grains, which lack important nutrients, or from added sugars and salts—not gluten itself.

A gluten-free approach doesn’t mean bland meals. Many foods like rice, millet, lentils, and vegetables are naturally gluten-free and full of flavor. For those with gluten sensitivity or celiac disease, avoiding gluten helps with comfort and overall wellness.

Sticking to fresh, whole foods and checking labels makes it simple to enjoy meals. A gluten-free routine can fit smoothly into daily life while keeping the rich tastes of Indian dishes.