If you or someone in your family needs to avoid gluten, the supermarket aisle can feel like a minefield. "Healthy", "multigrain" and even "wheat-free" do not mean a product is gluten-free. Here is a practical checklist for identifying gluten-free food in India.
1. Understand what "gluten-free" means on an Indian label
India's food regulator, the Food Safety and Standards Authority of India (FSSAI), set standards in 2019 for gluten-free claims. Under these rules, only foods containing 20 mg of gluten per kg or less (20 parts per million) may be labelled "gluten-free". That is the same threshold used in many other countries, and it is the level generally considered safe for most people with celiac disease.
FSSAI also requires manufacturers to prevent cross-contamination. If a gluten-free product is made in a facility that also handles gluten-containing foods, the label must say so — look for wording such as "Processed in a plant where gluten containing products are manufactured."
2. Read the ingredient list — every time
Ingredients change, so check the list even on products you buy regularly. Watch for these gluten sources:
- Wheat, atta, maida, suji/rava, semolina, dalia, wheat starch, wheat bran
- Barley (jau), malt, malt extract, malt vinegar
- Rye, triticale, spelt, durum, kamut
- Oats — unless the product specifically says the oats are gluten-free (regular oats are often contaminated with wheat during farming and milling)
- Soy sauce — most is brewed with wheat; look for a version labelled gluten-free
- Hing (asafoetida) — commonly compounded with wheat flour
3. "Wheat-free" is not the same as "gluten-free"
A product can be free of wheat but still contain barley, rye or malt — all sources of gluten. FSSAI's own consumer guidance makes this point. Always look for the words "gluten-free", not just "wheat-free".
4. Check the allergen and precautionary statements
Many Indian labels include an allergen box or lines such as "May contain traces of wheat" or "Manufactured on the same line as products containing wheat". If you have celiac disease, treat these warnings seriously.
5. Be careful with naturally gluten-free flours
Ragi, jowar, bajra, besan, kuttu and rajgira flours are naturally gluten-free, but loose flour from a chakki that also grinds wheat can be contaminated. Packaged flours labelled gluten-free — or flours you grind yourself in a clean grinder — are safer.
6. When in doubt, ask the maker
A trustworthy brand will tell you how its products are made and tested. You can always ask us about our ingredients and process — every batch of our gluten-free cookies and biscuits is lab-tested.
Quick checklist
- Look for the words "gluten-free" (not just "wheat-free")
- Scan the ingredients for wheat, barley, rye, malt and non-gluten-free oats
- Read the allergen box and any "may contain" warnings
- Prefer packaged gluten-free flours over loose chakki flour
- Re-check labels on familiar products — recipes change
New to gluten-free eating? Start with our explainer: What is gluten and who should avoid it?
Gluten-free biscuits, baked in Delhi. Millet cookies, biscuits and granola — vegan-friendly, high fibre and lab-tested gluten-free.
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