Gluten Intolerance Foods to Avoid: Complete Guide

If you can’t enjoy eating bread or pasta like normal people do because it makes you gassy, bloated, or makes your stomach feel uncomfortable, then there is a possibility that you might have a gluten intolerance.

Gluten is a protein found in wheat, barley, and rye, and more and more people these days are realizing that their bodies do not agree with it. But most of our Indian diet is comprised of wheat, and avoiding it completely can become a really troublesome task.

At OneHealth by Dr. Shikha Sharma, we believe in a blend of traditional medicine with modern science. Our team of expert doctors and nutritionists will tell you exactly what to avoid and how to manage your gluten sensitivity without feeling like you are missing out.

Let me show you what to avoid and how to make smarter choices!

Foods to Avoid With a Gluten Intolerance

If you have gluten intolerance, then the best thing to do is to avoid some foods. Here’s a list of the biggest No’s for you:

1. Wheat-Based Products

This is the most obvious one—wheat is full of gluten. Avoid:

Bread, roti, naan, paratha
Pasta, noodles, couscous
Breakfast cereals (unless labeled gluten-free)
Biscuits, cakes, and pastries

2. Barley and Rye

These grains also contain gluten. Watch out for:

Barley in soups, malt drinks, and beer
Rye bread and certain crackers

3. Processed and Packaged Foods

Many ready-made foods secretly contain gluten as a thickener. So, make sure that you always check labels for:

Sauces (soy sauce, ketchup, salad dressings)
Instant soups and gravy mixes
Processed meats (sausages, deli meats)

4. Surprising Gluten Sources

Some foods that seem safe to have but actually aren’t:

Oats (unless certified gluten-free)
Flavored chips and snacks
Some chocolates and candies

Gluten Intolerance: What Not to Eat in Indian Diets

Most of our Indian dishes are very reliant on wheat; most families have chapatis in all three meals, especially in northern India. Having gluten intolerance is hard, but that doesn’t mean you have to give up on your own culture and cuisine.

Let me suggest some easy changes to manage your intolerance.

Instead of wheat rotis, you can have jowar, bajra, or ragi rotis—these millets are naturally gluten-free and also give you some extra nutrients.
Choose rice (yes, it’s gluten-free!) or quinoa, but not wheat-based grains.
Have homemade snacks like roasted makhana or chana instead of store-bought namkeens that may contain hidden gluten.

At OneHealth, our nutritionists will help you make an amazing Indian gluten-free meal plan that is so yummy and also does not trouble your stomach.

Foods Not to Eat With Gluten Intolerance

Many people think that they’re eating gluten-free, but they don’t realize that sometimes gluten is hidden in a lot of foods that they regularly have.

Here are some common mistakes people make:

“Healthy” multigrain bread – often contains wheat.
“Gluten-free” products that aren’t certified—Cross-contamination is real!
Street food like golgappas or bread pakoras—These are full of gluten!

How Can OneHealth Help?

At OneHealth by Dr. Shikha Sharma, we give you the best mixture of traditional Indian medicine principles and modern nutrition. Our doctors and nutritionists work endlessly to make the perfect personalized diet plan for your unique needs.

We can help you make simple lifestyle changes to make your life easier if you suffer from gluten intolerance. We help you add healthy meals to your diet in innovative ways and help you solve all your problems with such simple changes in your lifestyle. Reach out to us today to learn about your body type and a holistic diet plan according to your body type.