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India

Low celiac awareness

South Indian cuisine is naturally GF (rice and lentil based). North Indian bread culture (roti, naan) poses risks. Awareness varies dramatically — high in urban restaurants, low elsewhere.

Capital

New Delhi

Language

Hindi

Awareness

Low

Emergency

112 / 102 (ambulance)

Most staff don't know what celiac means. Translation card is essential, stick to naturally GF dishes.

Generally safer choices

South Indian dosa & idli (rice & lentil)
Dal (lentil curry — confirm thickeners)
Plain rice (chawal)
Tandoori chicken (confirm marinade)
Sabzi (vegetable dishes)
Lassi (yogurt drink)

Avoid or verify carefully

Naan, roti, paratha (wheat bread)
Samosas (wheat pastry)
Pakora (chickpea batter — sometimes mixed)
Seitan (wheat gluten dish)
Most beer
Some curry pastes (check for wheat)

Trusted GF brands in stores

24 Mantra Organic GF
Organic India GF
Whole Farm GF

Look for these in the free-from / "sans gluten" / "glutenvrij" aisle, or in the diabetic / health section.

Celiac travel tips

South Indian restaurants (dosa, idli, sambhar) are generally safest.
Always confirm roti is not served with the dish.
Tandoori dishes: confirm the marinade is GF.
Mumbai and Bangalore have GF-aware restaurants.

Words to scan on food labels (Hindi)

Avoid products listing any of these ingredients:

गेहूं (gehoon = wheat) जौ (jau = barley) राई (rai = rye) मैदा (maida = refined wheat flour) सूजी (suji = semolina) आटा (atta = wheat flour)

Safe to look for on packaging:

ग्लूटेन मुक्त (gluten mukt) बिना गेहूं (bina gehoon = without wheat)

How to order in a restaurant (Hindi)

Ask if it's gluten-free

क्या यह ग्लूटेन मुक्त है? (Kya yeh gluten mukt hai?)

Ask about cross-contamination

कृपया साफ बर्तनों में अलग से बनाएं, गेहूं से बचें।

Say thank you

धन्यवाद (Dhanyavaad)

Tip: show, don't tell. Generate a printable card and let the kitchen staff read it directly.

Cross-contamination red flags

Shared fryers (fries, tempura, calamari)
Same toaster used for regular bread
Shared pasta water or noodle broth
Wooden spoons and rolling pins (porous, retain gluten)
Pizza ovens dusted with semolina
Sauces thickened with wheat flour (roux, gravy, bechamel)
Soy sauce, oyster sauce and many marinades
Buffet utensils swapped between dishes
Bulk bins (cross-contact from scoops)
Flour-dusted boards for cutting fruit or cheese

Pack this before flying to India

Translation card in Hindi
GF snack bars / crackers for travel days
Travel-size tamari packets (for soy sauce countries)
List of certified restaurants near your hotel
Photo of the local celiac association logo so you recognise it
Doctor's note mentioning celiac disease (for customs / pharmacies)
Address of the nearest hospital + emergency number saved offline
Insurance card with celiac listed as a medical condition

Eating-out playbook

1
Research before you go
Check Find Me Gluten Free, the local celiac association's restaurant finder, or our restaurant search for New Delhi.
2
Call ahead for dinner
Reserve and mention celiac disease — kitchens that aren't equipped will tell you, and good ones will prep.
3
Show your card on arrival
Hand it to the waiter before ordering, ideally to the manager or chef.
4
Confirm preparation
Ask: clean utensils, separate pan, dedicated fryer, no shared sauces, no flour dusting.
5
Eat off-peak when possible
Lunches and early dinners reduce kitchen pressure and mistakes.
6
Keep evidence
Photo of menu / packaging. If you react, you can report cross-contact and warn other celiacs in reviews.