List of safe items
List of inherently gluten free items (Not exhaustive)
- Grains*: Most of these alternate grains are easily available in India and had been used traditionally for many years but fallen out of favor over the last few decades.
-Rice (all varieties and colours)
-Millets including pearl millet (bajra), sorghum (jowar), finger millet (ragi)
-Amaranth (ramdaana /cholai / rajgira)
-Buckwheat (kuttu)
-Corn (makka)
-Quinoa, wild rice, teff – These are rarely used in India
- Fresh vegetables
- Fresh fruits
- Plain meat and fish
- Plain milk
- Daals/ Pulses*
- Arrowroot, tapioca, sago(sabudana), soya, water chestnut (singhara)*
- Plain nuts and seeds*
- Egg
- Whole spices (sabut masala)*
- Salt, Sugar
- Tea, Coffee
- Vegetable oil
- Honey
*Flours and/or starches made out of these
Please note the following:
- Heeng, though inherently gluten free, could have gluten in commercial packaging in the form of wheat flour as an anticaking agent. Till we have information from the manufacturers, it is advisable to avoid using heeng.
- Many of these flours are commercially available in India but care needs to be taken as most are usually milled in factories where wheat is also milled. Hence the chance of cross contamination with wheat is extremely high in them. It is recommended that one grinds these flours at home using an electric grinder.
- We also recommend that you grind spice/masala powders in your own grinder or in a shop where wheat is not used.
- Do also remember NOT to use the grinder meant for gluten free flours and spices for grinding any gluten containing item.
