Traveling with a Gluten Allergy in India

Hello folks!

First off, I want to wish you all a wonderfully joyous, healthy, and peaceful New Year. Hope you all had a great time celebrating in your own personal ways to usher in a new calendar year.

I have been back in Canada for one week now from my fabulous trip to India! This trip was a wedding invitation from a close friend from Vancouver, whose son was getting married in Goa. Goa is on the West Coast Of India and is a beautiful tourist destination with its beaches, scenic beauty and awesome seafood. So we used the opportunity and turned this wedding invitation into a holiday trip. We reached Goa three days prior to wedding. The wedding was wonderful with plenty of color and festivities. A Punjabi wedding is not a one day affair. There are several other celebrations besides the wedding such as the Roka (official engagement), Mehndi, Jaago and some other cermonies.  In spite of all these functions we managed our time and were able to do some sightseeing, from Old Goa to a spice plantation and Dudhsagar falls at the Goa/Karnataka border. Then we went to Mumbai, Agra and New Delhi.


Dudhsagar Falls

I often get asked by people what gluten free foods I eat on vacation, so I set out to write a post. India is a great place to try different types of food.  Your stomach probably will not be happy if you don’t experience different flavors of Indian foods. Prior to heading on this trip I thought I would take pictures of all the food I eat and document it on my blog. However, the truth is that in the excitement of eating the delcious food, I forgot to take enough pictures. But no worries I am sharing the ones I have and the tips that will help you to eat gluten free anywhere in India. In the last part of the post I have mentioned a few of the restaurants where we ate on this trip. Hopefully this post will help you plan an enjoyable trip to India without the fear of being glutened.


Palolem Beach


Do your research

Eating gluten free in India is not hard but it does require some advance planning. Look up different food places in the area you are visiting. Make sure you educate yourself on regional food. The cuisine of each region is an artistic representation of its culture and values.  Most Indian restaurants in western countries tend to focus on recipes of northern Indian origin but Indian food is much more than that. Examples range from the dhokhlas of Gujarat to the Dosas and idlis of South to the pohas of Maharashtra and makki ki roti of Punjab.

I prefer to stay in hotel or resort with breakfast included or with their own restaurants because I do not want to wander on the streets in the morning looking for a place to eat breakfast. Moreover the restaurants usually open late in India. You can always find out by emailing the resort or hotel if they can accommodate a gluten-free breakfast. If you’re prepared before you get there, it will make the whole vacation less stressful and staying on the gluten free diet much easier.

Learn useful words in the local language -“hindi”

There is not much awareness in India regarding a gluten allergy. It’s a good idea to acquaint yourself with some local words and specific questions for the foods you want to avoid so you can prevent confusion in local eateries. In south India people generally interact in English but hindi is the most spoken and understood  language throughout India. So, Bring an index card in English and in the local language stating you have allergies, what they are, and if the waiter or chef could suggest something without those ingredients.

Keep in mind that the person cooking or serving food to you may not be educated or professionally trained so ask questions like, is there gehun or gehun ka atta or rava used in preparing this? (Even the most educated people don’t know that rava is wheat)

Is this poppadum fried in the same oil with poorie or other foods containing gehun?

Wheat flour is called “gehun ka atta” in hindi, barley is “jaun” all purpose flour is “maida”, semolina is “rawa” and oats is “jai”.

Pack snacks

As a gluten intolerant, the hardest thing for me is to find a snack. In fact, you can find many snacks in India which are naturally gluten free. But the Food labelling regulations are not very strict so there is always a risk of contamination.  I usually pack a bar or nuts in my bag just in case I get hungry while I’m out.

Food app

Download the food app Zomato before you step out of the airport. This  app is an informative guide to restaurants and cafes which provides users with essential restaurant data including full menus, location and business hours. You can search by location, cuisine and budget, browse through menus and user reviews, and even take an Uber to your chosen restaurant. If you’re lazy to go out you can just order food for delivery.

Items to avoid at Indian restaurants

Gehun-majority of flatbreads in India are made with wheat flour.  For example, the roti, phulka, chapati, paratha, kulcha, naan, poorie, pav

Suji (sooji) or rava (rawa) – coarse purified wheat (semolina) used for making dishes like upma, halwa, rawa laddoo or rawa dosa

Maida – finely milled refined wheat flour used in fast food, sweets, conventional breads and flatbreads like naan, kulcha, poorie..

Seviyan or Pheni – a vermicelli dessert made from sweetened milk

Kofta -meatballs made from various minced vegetables or ground meats. Make sure they do not contain breadcrumbs or any other gluten-containing filler

Aloo Tikki– usually made with just potatoes but make sure it does not contain bread for binding or is fried

Hing– a spice called asafoetida, although not very commonly used by restaurants but it should be off-limits to people with celiac or gluten sensitivity because it contains wheat starch. You just have to make sure dishes without onion and garlic and sambar should not contain hing. To avoid any risk of contamination I always leave sambar in South Indian restaurants and eat dosa with chutneys instead or ask for a simple potato curry.

Daal Baati and Churma– the tandoor baked discs in the lentil that are also served as a sweet later are made with wheat flour

Beer and some health Drinks-check that they don’t contain barley


  • Soups, curries, lentil and vegetables

Indian cooking relies on fresh ingredients like onions and tomatoes for sauces and gravy. If a gravy needs to be thickened it is usually done with cream, yogurt, or lentil flour rather than a wheat based starch. There can therefore be no possibility of gluten in curries, lentils, and vegetable dishes.  Soups like tomato shorba or clear chicken soup are usually gluten free but do check if they contain any store-bought stock.

  • Gluten Free Breads and crepes

There is gluten free bread and other snack cakes available in supermarkets and bakeries of India. You may not find all information when surfing on the internet however  you  can check out local supermarkets, or other stores selling speciality products or with the staff of the hotel you are staying at.

In restaurants, you can safely order flatbreads and crepes made with sorghum, millet, ragi, rice, and, maize (corn) flour. They are very delicious. You will most likely find them under the name bhakri, roti, or rotla in bread option. If not, ask if these are available.

Dosas, a southern Indian favorite, are wheat-free crepes made from rice and lentil flours that are often stuffed with savory fillings. Idli, also native to southern Indian cuisine, is a spongy “cake” also made from rice and lentil flour. Avoid if it says rawa idli or dosa.

Besan or Mung Cheela, the two north Indian crepes prepared from lentil flour are good gluten free options.

  • Rice based dishes

Rice is gluten-free and forms the base of many Indian dishes. Pulao is a rice pilaf where the rice has been cooked with vegetables and whole spices. Variations on this dish include jeera (cumin) pulao, matar (peas) pulao. Biryani is a popular heavily spiced rice dish. It  is often found in vegetarian and non-vegetarian options. Curd rice is a southern Indian rice dish that is made with dairy products, such as yogurt.

  • Snacks, sides and appetizers

The variety of gluten free snacks available in India is remarkably wide but there is risk of cross contamination. Vegetable fritters, taro chips, banana chips, vadas and poppadums, amritsari fried fish ( coated with besan) are safe gluten-free options only if they are not cooked in the oil that has been used to fry gluten containing foods.

All tandoori meat and vegetable dishes are safe as they are cooked in the oven and are marinated in yogurt, fresh ingredients and spices.

Raita, chaas/ lassi, shakes and salads are generally gluten free.


Desserts made with rice, sago, carrot, ghiya (bottlegourd) are safe gluten free options.


NV Eco Farm Lunch


Here’s brief account of where I stayed and ate at some of the restaurants on this trip



Since our breakfast, lunch and dinner in Goa was included in the wedding plan, all we ate outside was the lunch when we were sightseeing. The Royal Orchid Beach Resort where we stayed had plenty of gluten free options for breakfast- bean sprouts, yogurt, eggs, fresh fruit juices and fruit salad, beans, idli, dosa, dhokla, poha (rice flakes), potatoes, bacon and gluten free bread (you have to ask for it). Once I asked the chef to make gluten free pancakes for me and he did with ragi and rice flour.

For lunch we mostly ate seafood curries with rice or biryani at typical Goan restaurants.

  1. Martin’s corner- It’s a favorite place with people. Ask any taxi driver about authentic Goan food and he will take you here. They have great menu but since most of the dishes were fried and then added to curry I ordered Fish curry rice and prawn balchao.
  2. Magic world Goa- This place is next to Palolem beach. Great view and excellent food. Try Prawn vindaloo, fish curry and any biryani.
  3. NV Eco Farm- Here we stopped for lunch in a guided spice plantation tour after coming back from Dudhsagar falls. Everything was gluten free except for fried fish and dessert.
  4. Viva Panjim- This place is located in a narrow alley of fountain Haas. We ordered chicken xacuti, shark ambot tik with steamed rice. If you are a vegetarian this is not the place for you.
  5. Relish- We stopped here because it was a vegetarian Friendly restaurant with vegan and gluten Free Options. I didn’t find anything gluten free special so I tried chicken sizzler with vegetables.
  6. Zeebop by the sea –  We were staying at Royal orchid and found this place at a distance of 5 minute by car. Try their grilled fish with recheado masala and dhingri matar with rice of course. I ate rice twice a day while in Goa.


Whatever is in the center of thali is off limits for people with celiac and gluten allergy. Instead, order glutenfree chapati (check next picture) and eat plain yogurt.



In Mumbai we stayed in a great hotel which had a lavish buffet breakfast (actually all meals) with live counters with different options every day. I was extremely happy to find gluten free bread, cake and  muffins in the bread counter. For evening tea and cocktails there were choices of bean sprouts, yogurt, cakes, chaat, salads, roasted vegetables, meats, and pastries.

Make sure you have plenty of time to get where you want to go in Mumbai. The traffic is terrible! When we visited places around Gateway of India we mostly chose restaurants which were at a walking distance. It was crazy to walk on the side of the road with no sidewalk and to cross the road with so much traffic around but we did.

  1. Mahesh Lunch home – 20 minute walking from gateway of India. It’s a seafood specialty restaurant. Try their Balti Fish (surmai), mangalorean shukha crab and almond halwa for dessert.
  2. Street food at chowpatty –  20 minutes taxi ride from Gateway of India. Eat “bhelpoorie” at Chowpatty without poories ( the small crisp thing in it are called poories that are made with wheat flour). It’s not a very good option for people with celiac as the bhujia used in this doesn’t specifically states that it was gluten free, though it is made with gram flour , salt and spices only.
  3. Poornima restaurant– perfect for south Indian cuisine like dosa, idli, vada, uttapam and other rice dishes.   In sweets try their carrot or ash gourd halwa.
  4. Kala Ghoda Café – it’s a tiny café but a great place for gluten free and vegans. I tried their boneless mutton in a vinegar-tomato-chilli gravy which was served with oat & flax roti.
  5. Sequel Bistro & Juice Bar–  It was a nice place but we just stopped for a smoothie.



Dinner at

  1. Maharaja Bhog- 15 minute walk from Hotel JW Mariott.  It’s a no frill vegetarian restaurant serving Gujrati, and Maharashtrian thali. Their meal is hearty and filling with a variety of components in small amount. They can make bhakri with sorghum and pearl millet flour and also makka roti on request.
  2. Ten One– (closer than Maharja Bhog) This is a  casual dining place with vegetarian food only. Try their gatta sabzi, mushroom matar and mix veg biryani. They have mung daal cheela, rice bhakri and nachni bhakri, which you can order in place of naan or roti.
  3. Baluchi- It is one of the restaurants of Lalit. Try their selection of vegetarian kebabs, gram flour bread baked in clay  oven and murg handi lazeez. By far the best meal we had while in this trip was had here.
  4. Hotel JW Mariott Room Service– We wanted to pack and eat something light so we ordered only masala khichdi. It came with a plate of onion and cucumber salad, roasted papad, raita and some pickle.





In Delhi we stayed with a friend so eating gluten free meals was not difficult at all. I ate just like at home. We had planned to go see the Taj Mahal the next day so I thought to check what gluten free baked goods are available in Delhi. While most bakeries carry gluten free cookies and rusks (biscotti), none (the one I asked) have gluten free bread or any other baked goods. I even checked Wenger’s and Defense Bakery at Connaught place, which is an important commercial and business area for Delhites.


Uttapam at “The food street”


Next morning we headed to Agra via road using the Yamuna express Highway. There are nice eating joints and dhabas on the stretch where you can stop to take a bite but there isn’t any gluten free choice for breakfast. I highly suggest to bring on the go gluten free breakfast and stop by for a hot beverage at Costa Coffee on  “The Food Street”. Thank Goodness the staff at Hotel Mariott packed me enough breakfast muffins and Fruit cake with fruit and other little stuff to survive me two days (from Mumbai to Delhi on plane and Delhi to Agra by car).  On the way back we stopped at “the food street” again and I had Uttapam for a relaxed late lunch.  It’s a great place for foodies where you can find a variety of  Indian foods to suit every taste. My daughter and husband had (gluten)pizza.

As we toured around New Delhi I saw a push cart selling charcoal grilled corn on the cob which I have missed so much in Canada. I stopped by and had one with a touch of lemon and a hint of salt. It is one of the simplest foods that I have always cherished.

When we were out shopping I also had aloo tikki chaat at a popular eating joint in Rajouri Garden. I simply can’t leave Delhi without trying  one street food that was actually gluten free. The aloo tikkis were cooked on griddle and not fried in oil.



We skipped lunch as long as we stayed in Delhi as the breakfast at our friend’s was so satisfying it kept us full until dinner. We (basically me, my daughter and the friend’s wife) spent three days shopping in Connaught place and then the men joined us for dinner at vegetarian restaurants. Every time after dinner we stopped by a small shop (Yamu’s Panchayat) to have a flavorful bite of paan.  Paan is essentially a wad of dried fruits, spices, candied fennel seeds, rose preserve and some other stuff wrapped into a large green leaf from the betel nut plant. Traditionally, there are two varieties of paans- meetha (sweet) and sada (plain).  By the ingredients you can tell that I am talking about sweet paan. Its gluten free. If you have never tried one you must. It will definitely be worth it! It’s part breath freshener and part digestive aid and as satisfying as having a piece of chocolate after a meal.

In a nutshell, there are lots of gluten free food choices in India but you have to be very careful and clear what you eat and order in a restaurant.


I hope you enjoyed this post and hope it helps your next trip to India. If you have any questions or need more information, ask me in the comments section.

And, please show your love by sharing on social media (I’d love it if you did!).


I am sharing this post to #CookBlogShare, hosted by Eb @ Easy Peasy Foodie and @Angie’s FiestaFriday party.

You might also like:


  • comment-avatar
    Angie@Angie's Recipes January 11, 2018 (11:13 am)

    Happy New Year to you too! And you definitely had a great time back to home in India.

  • comment-avatar
    Monica January 12, 2018 (5:37 am)

    Welcome back! What a wonderful trip and the wedding must have been very festive! I imagine eating gluten free would be quite tricky while traveling to India and it’s great of you to share your experience and tips. Hope you’re settling back home and having a great start to 2018!

    • comment-avatar
      Balvinder January 13, 2018 (6:13 pm)

      Thank you for the kind words, Monica! Appreciate it.
      It was really a great trip, although tiring and hectic.

  • comment-avatar
    sof January 12, 2018 (8:41 am)

    is spirit vinegar gluten free?

    • comment-avatar
      Balvinder January 12, 2018 (9:00 am)

      Spirit vinegar is gluten free as it is not made with malt. Foods that are not labeled “gluten-free” you can tell if they are made using gluten-free ingredients by reading the food label.

  • comment-avatar
    Eb Gargano | Easy Peasy Foodie January 13, 2018 (2:25 am)

    Wow – what an amazing and comprehensive guide. Whilst I don’t personally have a a gluten allergy, I still learnt a lot of new things about Indian cuisine! (Which is one of my favourite cuisines in the whole world!) Thanks so much! And thanks for linking it up to #CookBlogShare. Eb x

    • comment-avatar
      Balvinder January 13, 2018 (6:07 pm)

      Hi Eb, Thanks so much for commenting and your kind words for the post!

  • comment-avatar
    natalia20041989 January 13, 2018 (4:29 am)

    The food looks amazing, love the pictures☺

  • comment-avatar
    Of Goats and Greens January 14, 2018 (6:02 am)

    A great post chock full of info useful for those who are gluten intolerant planning to travel to India. A lot to keep track of, but it looks do-able. And it sounds like you ate well during your travels there (that must have been a blast!)

    And, thank you for bringing this informative post to Fiesta Friday!

    • comment-avatar
      Balvinder January 14, 2018 (8:34 am)

      Thank you! Eating at a restaurant in Indian city when traveling is challenging but is doable if you acquire the knowledge about ingredients and stick to the same items you eat at home.

  • comment-avatar
    Priya @priyascurrynation January 15, 2018 (1:24 am)

    It a complete guide…I just love reading your post.. very neat and so much details to note.. Cheers …..
    And yes, one more thing, I can’t find your facebook link. Are you on facebook?? please share your fb url…

    • comment-avatar
      Balvinder January 15, 2018 (9:17 am)

      Hi Priya,
      Thank you, for your feedback on this post! I am not on facebook but I do have an Instagram and Google+ account.

  • comment-avatar
    Alida @My Little Italian Kitchen January 15, 2018 (2:11 am)

    The food looks so yum Balvinder. What an amazing trip. India is so beautiful.

  • comment-avatar
    Shinta Simon January 16, 2018 (1:33 am)

    You brought me back to my hometown, in Goa! You’ve shared some fantastic tips and advice for eating in general, and gluten-free in specific in India. I’m definitely sharing your post with friends of mine who would love to know more about eating options in India.

    • comment-avatar
      Balvinder January 16, 2018 (8:10 am)

      Thanks for your support, Shinta! Goa is really beautiful!

  • comment-avatar
    cheri January 16, 2018 (10:59 am)

    Welcome back Balvinder, sounds like an amazing trip, especially the food, bookmarking this for future travel, great tips.

  • comment-avatar
    Angie | Fiesta Friday January 18, 2018 (4:48 pm)

    Excellent post, Balvinder! I enjoyed reading it and most definitely enjoyed looking at the food photos. In fact, drooling all over my keyboard now, lol 🙂

  • comment-avatar
    Emma - Bake Then Eat January 19, 2018 (4:06 am)

    Sounds and look like you had a wonderful time Balvinder, Happy New Year 😀

  • Easy Goan Fish Curry – Simple Gluten Free Kitchen March 6, 2018 (6:00 am)

    […] with rice, fried fish and, a vegetable. We had our first taste of this curry during our visit to Goa. It was sitting in the back of mind since then so I knew I had to make […]