Gluten Free in South India

India is a beautiful, diverse country with rich food traditions. The South, in particular, is an excellent destination for gluten-free travellers thanks to its reliance on rice, lentils, coconut, vegetables, and spices. This guide focuses on South India, where we spent three weeks exploring, eating out, and navigating local markets.

Key tips

• Most traditional South Indian dishes are naturally gluten-free.
• Cross-contamination can occur on shared griddles (tawas) and in fryers.
• Always check batter ingredients for dosa and idli as some places add rava.
• Communicate clearly with staff; short, simple English works best.
• Gluten-free staples like rice, lentils, coconut, and millet are widely available.

Contents

• Personal Experience
• Gluten Awareness
• Eating Out
• Groceries
• Words to Remember
• Conclusions
• FAQs

Personal Experience

We had brilliant food experiences in South India and never struggled to find gluten-free meals. I was initially more concerned about dairy due to my allergy, but even that proved manageable. Our three-week route took us through Kochi, Bangalore, Mysuru, and Hampi, travelling by train, private driver, and public transport. While no single trip reflects an entire region, we consistently found that South Indian cooking follows similar patterns and ingredients.

Gluten Awareness

Coeliac disease is not widely recognised in South India with most public and clinical awareness concentrated in the north. This difference is generally attributed to dietary patterns and ethnicity. [1][2]

Although awareness is low, communicating your needs is usually straightforward. Meals (built around rice, lentils, coconut, tamarind, curry leaves, and mustard seeds) are often naturally gluten-free, vibrant, and nourishing.

Eating Out

South Indian food is superb, and we found safe meals for every breakfast, lunch, and dinner without issue.

Side note for fellow dairy-free travellers: the heavy use of coconut means many dishes are naturally dairy-free. Still confirm that ghee and other dairy products haven’t been used in preparation as they are used.

Gluten-free Dishes

Breakfast

Traditional breakfasts are typically gluten-free, delicious and filling. Common options include:

• Dosa – A large, crisp crepe made from fermented rice and urad dal. Available plain or filled (masala).
• Idli – Soft, steamed rice-and-lentil cakes.
• Uttapam – A thick, fluffy pancake.
• Appam – A bowl-shaped pancake made from fermented rice and coconut milk. Great with veg or meat curry, chutney, and sambal.
• Idiyappam – Steamed rice-flour noodles, usually served with stew and chutney.
• Puttu – Steamed cylinders of rice flour and coconut, served with sweet or savoury sides.

Lunch and Dinner

One of the best gluten-free options is a Thali: a round platter with a selection of dishes designed to balance the six Ayurvedic tastes (sweet, sour, salty, pungent, bitter, astringent). Typical components include:

• Steamed rice (rice refills are common)
• Sambar (lentil stew)
• Rasam (tangy tamarind soup)
• Vegetable curries
• Coconut chutney
• Pickles
• Curd/yoghurt (easy to avoid if dairy-free)
• A sweet dish such as payasam (milk or coconut-based pudding)

Some thalis may also include wheat-based breads, semolina sweets, or fried items cooked in shared oil, so it’s important to communicate your needs.

If you’re not in the mood for a thali, most vegetable stews, coconut curries, fish curries, biryanis, and lentil dishes are naturally gluten-free.

Dishes to Avoid

The following dishes always contain gluten:

• Rava dosa (semolina - confusing as looks like a normal dosa)
• Upma (semolina)
• Parotta / Kerala parotta (maida – super refined wheat flour)
• North Indian flatbreads (poori, chapati, naan, paratha all contain wheat)
• Bread items (puffs, buns, toast all contain wheat)
• Cakes and biscuits (usually wheat based)

Avoid anything containing rava, maida, atta, semolina and wheat flour.

Cross-contamination

• Shared tawa (griddle) Many kitchens cook chapati and parotta on the same surface used for dosas. Always ask. When in doubt, choose options such as idli and appam, which have much lower cross-contamination risk.
• Shared oil Fryers are commonly used for samosas, breaded meat, bhajis, and pakoras. To reduce risk, it’s generally best to avoid fried items.

Groceries

Naturally Gluten-Free Staples

South India is ideal for naturally gluten-free grocery shopping. Staples include:

• Rice: whole grain, flattened (aval), rice flour, idiyappam flour
• Lentils: urad dal, toor dal, moong dal, chana dal
• Millet: whole or flour
• Fresh coconut and coconut milk
• Vegetables and legumes

Gluten-Free Snacks

• Millet crackers and chips
• Rice cakes
• Spiced mixed nuts
• Dried fruit

Where to Shop

Local Markets: rice, lentils, millets, vegetables, fresh coconut, fresh batter stalls

Supermarkets: packaged snacks, imported goods, coconut milk, speciality flours

Words to Remember

English is generally understood, but short, simple phrases work best.

• I cannot eat wheat, maida, rava, or atta.
• Does this have any wheat or rava?
• Is the dosa batter only rice and dal? No rava?
• Is the tawa for dosa separate from chapati?
• Is the fryer used for wheat items?
• Do you use wheat flour in this gravy?
• Are the spices pure, without added flour?
• Is your dosa batter 100% rice and lentils?

Conclusions

South India is a gluten-free haven. With clear communication and a general awareness of hidden gluten, you can expect to enjoy some of the best meals of your life with minimal risk.

FAQs