Eat these gluten-free Indian foods instead of imported breads, recommended by a top cardiologist

Gluten-free Indian foods (Images: @dralokchopra/Instagram)

• Dr Chopra says Indian food is mostly gluten-free if you choose right
• Modern gluten can cause gut issues and inflammation
• Jowar roti, idli, poha, and rice are good Indian gluten-free substitutes

Did our AI summary help?

For those struggling to find local gluten-free substitutes for imported breads, cardiologist Dr Alok Chopra, with over 40 years of experience, shared his top recommendations in a new post on Instagram. “You don’t need gluten-free bread; Indian food is already 80 per cent gluten-free, if you choose right,” he wrote.

Why should you go gluten-free?

Many people don’t feel the need to go gluten-free until they begin to experience gut health issues. In one of his recent videos, Dr Chopra noted how the gluten we eat today is very different from what our grandparents consumed.

“The wheat our grandparents consumed was natural, unmodified, and far easier for the human gut to handle but today’s gluten has been hybridised, altered, and ultra-processed and your body treats it like an irritant. That’s why gluten sensitivity is exploding today.”

Also read | Is going gluten-free really healthier? Here's what you need to know

How does gluten affect your health?

Dr Chopra explained, “When the modern gluten enters your gut, it creates inflammation. In many people it weakens the gut lining leading to what we call a leaky gut. Small tears that allow particles to slip into the bloodstream. Your immune system sees those particles as invaders, and in the long run, may start attacking your own tissues, including your thyroid, joints, and gut lining.”

View this post on Instagram

A post shared by Alok Chopra (@dralokchopra)

Story continues below Advertisement

Remove Ad

Warning signs of gluten

In adults, these include: Digestive distress, food intolerance, autoimmune response, unexplained fatigue, mental fog, joint inflammation, stubborn weight gain, hypothyroidism, and hormonal imbalance.

In children, it can be hyperactivity, focus issues, and recurring gut trouble.

Also read | Everything you need to know about the hype around gluten-free diet: Fact or fad?

Indian gluten-free swaps

Going gluten-free is not just about avoiding wheat, but choosing the right replacements. Dr Chopra recommended the following India swaps when going gluten free:

Images: @dralokchopra/Instagram

Wheat roti: Jowar/bajra roti or rice

Bread: Idli, dosa, or poha

Biscuits: Roasted chana, fruits, and peanuts

Grains: Rice, jowar, bajra, ragi and makka

Proteins: Dal, chana, rajma, dahi, paneer, and eggs

Vegetables: All of them

Fats: Ghee, coconut oil and mustard oil

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.