Label Detective
Find the hidden gluten.
A new label every day. Can you spot every word that needs a second look?
Riya's Birthday Party
Built by a teen founder, for everyone who has to ask.
Know Before You Eat.
Show the cook exactly what you can't eat, in their language. Then learn everything about celiac disease, in plain words, for India.
Label X-Ray
Ingredients
Kitchen & factory
Overall
Demo only. This checks words, not food. Always read the actual pack.
- Free, always. No ads. No data selling.
- We never call food "safe" just because we don't know.
- Made in India, for Indian food.
Today on GlutenWise
Start here
Just diagnosed? You're not alone.
One small step a day for your first week. Each step links to a guide or a tool.
- Day 1Breathe.Celiac disease is manageable, and so much Indian food is naturally gluten-free.
- Day 2Learn five label words.Atta, maida, sooji, malt and barley.
- Day 3Make your first Cook Card.In Hindi, English or eight more Indian languages, for wherever you eat.
- Day 4Clear one shelf.Give your food its own place, and its own tawa.
- Day 5Check your hing.Most hing is mixed with wheat flour. Look at yours.
- Day 6Tell one person.Share an Explain-It Card with family or friends.
- Day 7Plan your first meal out.What to ask, and what to carry.
Keep going: your first 30 days.
One small step a day for your first month, with reminders in your own calendar. Your progress stays on this phone.
Go one day at a time. It gets easier. — K
The Celiac Library
Everything you need to know, in plain words.
Written for people with celiac disease and the parents who cook for them. Every guide is reviewed by a medical professional before we publish it.
01What is celiac disease?A very manageable autoimmune condition, and why food is the treatment.
Celiac disease is an autoimmune condition. When a person with celiac disease eats gluten, a protein in wheat, barley and rye, their immune system attacks the lining of their small intestine.
That lining is covered in tiny finger-like folds called villi, which absorb nutrients from food. Repeated gluten exposure flattens them, so the body struggles to absorb iron, calcium, vitamins and other nutrients.
- It runs in families. It needs certain genes (HLA-DQ2 or DQ8), but most people with those genes never develop it.
- It is not a food allergy or an intolerance. It is the immune system damaging the gut.
- It can start at any age, from toddlers to grandparents.
- The treatment is food. A strict gluten-free diet, every day, lets the gut heal, usually within months in children and sometimes a year or two in adults.
Takeaway Celiac disease is serious, but very manageable. You don't need medicine. You need the right food, every time.
02Signs and symptoms, in children and adultsNot just the stomach. And sometimes no symptoms at all.
In the gut
Diarrhoea or constipation, bloating, gas, stomach pain, nausea and vomiting.
Beyond the gut
- Iron-deficiency anaemia that keeps coming back or doesn't improve with iron tablets. This is one of the most common ways celiac disease shows up in India.
- Tiredness, headaches, mouth ulcers, joint pain, and tingling in the hands or feet.
- Weak bones, raised liver enzymes, delayed periods and fertility problems.
- An itchy, blistering skin rash called dermatitis herpetiformis.
In children
Poor weight gain, being shorter than expected, a swollen belly, irritability, delayed puberty and marks on tooth enamel.
Silent celiac disease
Some people have no symptoms at all, but the gut damage still happens. That's why "I feel fine" doesn't mean gluten is okay.
Takeaway If symptoms don't add up, or anaemia keeps returning, ask your doctor about a celiac blood test.
03Getting tested the right wayTest first, then go gluten-free. Never the other way round.
Keep eating gluten until testing is complete. Going gluten-free first can make the tests come back falsely normal. Your doctor will tell you how much and for how long.
- A blood test. Usually tissue transglutaminase IgA (tTG-IgA), along with total IgA, because some people naturally make little IgA, which can hide a positive result.
- An endoscopy with small biopsies of the small intestine, done by a gastroenterologist, to confirm the diagnosis. In some children with very high antibody levels, specialists may confirm it without a biopsy, following paediatric guidelines.
Who should think about testing?
- Anyone with the symptoms in the guide above.
- Parents, children, brothers and sisters of someone with celiac disease.
- People with type 1 diabetes, autoimmune thyroid disease, Down syndrome, unexplained anaemia or low bone density.
A genetic test (HLA-DQ2 and DQ8) is mainly useful to rule celiac disease out. A positive gene test doesn't mean you have it.
Takeaway If one person in the family has celiac disease, ask the doctor about testing everyone close to them.
04Celiac, wheat allergy or gluten sensitivity?Three different conditions that need different care.
Celiac disease
Autoimmune. Gluten damages the gut. Lifelong. Even crumbs matter. Diagnosed with a blood test and usually a biopsy.
Wheat allergy
An allergic reaction, such as hives, swelling or breathing trouble, sometimes severe. Wheat is avoided, but barley or rye may be fine. Children can outgrow it. Diagnosed by an allergist.
Non-celiac gluten sensitivity
Symptoms after eating wheat, without celiac antibodies or gut damage. Diagnosed only after the other two are ruled out.
Takeaway The right diagnosis decides how strict you need to be. Celiac disease needs the strictest care.
05Gluten 101: what to avoid, and what to enjoyThree grains to avoid. A whole world of Indian food to enjoy.
Avoid
- Wheat in every form: atta, maida, sooji, rava, dalia, durum, spelt and khapli.
- Barley (jau), and malt, which is usually made from barley.
- Rye. Rai, the Hindi word for mustard seed, is a different thing and is fine.
Oats
Oats don't contain gluten themselves, but they are usually contaminated with wheat. Only oats labelled gluten-free, and only if your doctor or dietitian agrees, because a few people with celiac disease react to oats too.
How much matters?
Very little. Crumbs from a shared toaster, or flour on a cook's hands, can be enough. The international standard for "gluten-free" food is under 20 parts per million.
Naturally gluten-free
Rice, dals, ragi, jowar, bajra, makki, rajgira, sabudana, potatoes, vegetables, fruit, milk, curd, paneer, eggs, meat, fish, nuts and seeds.
Takeaway Learn three grains, then read every label. Explore the Indian food guide.
06Reading Indian food labelsIngredients, allergen box and the "may contain" line. All three, every time.
- Read the ingredients every time, even for brands you trust. Recipes change.
- Look for wheat words: wheat, atta, maida, sooji, rava, semolina, barley, malt, rye and oats.
- Check the allergen box. "Contains wheat" or "contains gluten" means avoid.
- Read the "may contain" line. "May contain wheat" or "made in a facility that handles wheat" is a cross-contact warning. Many people with celiac disease avoid these products. Ask your dietitian.
Words that need a second look
Compounded asafoetida (hing), modified starch (INS 1400 to 1452), starch without a source, dextrin, maltodextrin, hydrolysed vegetable protein, yeast extract, natural flavours and spice mixes.
"Gluten-free" on the pack
Food regulators set a limit for gluten-free claims, widely reported as 20 mg per kg in India. A claim is a good sign, but still read the "may contain" line.
Takeaway Try it on the Label X-Ray, or look up any word in the ingredient decoder.
08A gluten-free corner in a shared kitchenYou don't need a separate kitchen. You need a few rules.
Separate the tools that trap crumbs
- A separate tawa, and a toaster or toaster bags
- A separate chakla-belan (rolling board and pin), sieve and colander
- Separate ghee, butter, jam and pickle jars, because spoons carry crumbs
- Wooden spoons and scratched non-stick pans kept only for gluten-free cooking
Habits that help
- Cook the gluten-free food first, on a cleaned counter
- Wash hands after kneading atta
- Don't sift or knead atta while gluten-free food is uncovered, because flour travels through the air
- Store gluten-free flours on a higher shelf than wheat flours
- Show the Cook Card to anyone who helps in the kitchen
Takeaway Separate what traps crumbs, and cook gluten-free first.
09Eating out, dhabas and ordering inWhat to ask, what to order, and what to carry.
- Call ahead and go at a quieter time, when the kitchen can listen.
- Show your Cook Card, in the cook's language.
- Often easier: plain rice, dal (ask about the hing), steamed idli, and dishes cooked fresh in a clean pan.
- Usually riskier: fried food in shared oil, tandoor items beside naan, gravies thickened with flour, Indo-Chinese food and buffets.
- Ordering online: add a clear note in the cooking instructions, and call the restaurant for anything risky. A note is not a guarantee.
- If you're unsure, don't eat it. Carry a backup snack, always.
Takeaway Make a "Restaurant or dhaba" or "Ordering online" Cook Card before you go.
10Weddings, festivals and prasadNavratri flours, buffets, mithai and offerings.
- Weddings and buffets. Serving spoons travel between dishes. Eat before you go, ask the caterer, and try to be served first.
- Navratri and fasting days. Kuttu, singhara and rajgira atta are naturally gluten-free, but are often milled with wheat or adulterated. Buy sealed packs labelled gluten-free, and avoid loose flour.
- Prasad and langar. Sheera, halwa and karah prasad are made with sooji or atta. It's okay to accept with respect and keep it aside, or to carry your own offering.
- Diwali sweets. Many mithai use maida or sooji, and sweet shops share trays. Homemade is the safest gift to yourself.
Takeaway Plan ahead, eat before you go, and "thank you, I'll have it later" is always polite.
11For parents: school, tiffin and birthday partiesPrepare the adults. Empower the child.
- Meet the class teacher and share the teacher card. Ask that your child isn't given shared snacks.
- Tiffin ideas: idli, poha with gluten-free hing, rice and dal, curd rice, sabudana khichdi, millet rotis made at home, fruit and makhana.
- Keep a treat box at school with gluten-free sweets for class birthdays.
- Teach a simple line: "I can't eat that, I have celiac disease." And never share tiffins.
- Parties and play dates: call the host, send food your child can enjoy, and share a home-cook Cook Card.
- Hand over control as they grow. Turn label reading into a game, and let them order for themselves.
- Keep follow-ups with your child's doctor to check growth, energy and blood tests.
Takeaway The goal isn't a child who is scared of food. It's a child who knows how to ask.
12For teens: friends, hostels and collegePlan quietly. Eat confidently.
- You don't owe anyone a lecture. The friends card explains it for you in ten seconds.
- Eat before parties, and bring something to share that you can eat too.
- Hostel mess: talk to the mess manager, share the hostel card, and ask to be served before the roti trays. Keep a stash of poha, makhana, peanuts and fruit.
- Trips and sleepovers: pack food first, then plan the fun.
- "Just once" still counts. The damage happens even when you feel fine.
- It's normal to feel left out or angry sometimes. Talk to someone you trust.
Takeaway Being prepared is what lets you say yes to plans.
13Eating well on a gluten-free dietWhole Indian food beats packaged replacements.
- Celiac disease can leave you low in iron, folate, vitamin B12, calcium, vitamin D and zinc. Your doctor may test these and suggest supplements.
- Packaged gluten-free biscuits and breads are often low in fibre and high in sugar and fat. Enjoy them, but don't build meals on them.
- India's naturally gluten-free strengths: ragi for calcium, bajra and jowar for fibre, rajgira, dals and rajma for protein, curd, leafy greens and makhana.
- Your weight may change as your gut heals and absorbs food better again.
- A registered dietitian is your best partner, especially in the first year.
Takeaway Gluten-free should mean wholesome Indian food, not a cupboard of packets.
14Travel and train journeysPack food first, then plan the trip.
- Carry a Cook Card in the local language, saved offline on your phone.
- Pack snacks that travel well: homemade poha chivda, makhana, roasted peanuts, fruit and gluten-free crackers.
- On trains, pantry food is risky because of shared oil and rotis. Carry home-cooked food for the journey.
- Hotels: call ahead. Breakfast buffets share toasters and serving spoons.
- New city: learn its local dishes in the Indian food guide before you arrive.
Takeaway A full snack bag turns a stressful trip into a normal one.
15Follow-up care and check-upsHealing can be measured. Here's what to expect.
- Repeat blood tests. Doctors often recheck tTG levels after six and twelve months, then about once a year, to see them fall.
- Other checks may include iron, vitamins and bone health, as your doctor advises.
- If symptoms continue, the most common reason is hidden gluten. Review your food with a dietitian. Other causes, such as temporary lactose intolerance, are possible too.
- See a doctor quickly for severe stomach pain, blood in stool, ongoing vomiting or unexplained weight loss.
Takeaway Diet first, then check-ups. Ask your doctor for a follow-up plan.
16Your feelings matter tooGrief, worry and food fatigue are normal. Help is too.
- It's normal to feel sad, angry or tired of thinking about food, especially in the first months.
- Parents feel it too: the guilt, the worry at every party. Look after yourself as well.
- Watch for too much fear: avoiding all meals out, being scared to eat, or pulling away from friends. Talk to a doctor or counsellor.
- Find your people. Talking to others with celiac disease helps more than anything.
- Celebrate small wins: a first meal out, a new recipe, a teacher who understood.
Takeaway Being careful is healthy. Being afraid all the time isn't. Ask for help.
No guide matches that yet. Tell us what you were looking for, and we'll add it.
Two risks, not one
Gluten-free ingredients aren't the whole story.
A plain dosa is made from rice and urad dal, so it's naturally gluten-free. But cooked on the same tawa as a paratha, it may not be okay for you anymore. Change the kitchen and watch.
Ingredients
Preparation
Overall
Ask about the tawa first. It's the question people forget. — K
Indian food, understood
From dosa to dhokla, we know Indian food.
Every dish gets two checks: what's in it, and how it's usually cooked. The overall verdict is always the worse of the two. "Check first" means it's often fine, but ask the question on the card before you eat.
Ingredient decoder
Type any word from a label or a recipe, in English or Hindi.
Naturally gluten-free India
A celebration, not a restriction. All of these are naturally gluten-free. As flour, always ask about the mill.
The Trust Promise
We will never call something safe just because we don't know.
Every answer on GlutenWise uses one of four plain words, with the reason underneath. Tap a card to see what each one needs.
Not sure stays not sure. That's a promise. — Kavya
From Kavya's notebook
Hi, I'm Kavya.
Eating gluten-free in India isn't really a food problem. It's a question problem. Indian food is full of naturally gluten-free dishes. The hard part is knowing what to ask. Not just "does it have wheat?", but the real questions: What's in the hing? Was the dosa made on the paratha tawa? Is the kuttu atta really just kuttu?
Most people never get taught those questions: the parent standing in a supermarket aisle, the student in a hostel mess, the person who was just diagnosed and feels like food has become the enemy.
Food isn't the enemy. We just need better ways to know what's on our plate.
That's why I'm building GlutenWise. A card the cook can read in their own language. Guides in plain words. A food guide that won't pretend to know things it doesn't, and will always tell you why.
Kavya
Founder -
GlutenWise, KAIReAlities
Questions worth asking before you eat
- Is the tawa shared?
- What's in the hing?
- Was it fried with samosas?
- Is there maida in the gravy?
What I'd tell anyone just starting
- You will learn this faster than you think.
- Asking questions isn't rude. It's how you stay well.
- Carry a snack. Always.
Why Indian food is a head start
So much of it is naturally gluten-free already: rice, dal, sabzi, millets, curd. Fewer packets, more home cooking.
For parents and family
Help the people around you understand.
Explain-It Cards say it kindly and clearly, so you don't have to explain it again and again. Pick who it's for, then share it on WhatsApp or download it.
Play & learn
Games that teach you to spot gluten.
Five minutes a day. Every answer uses the same four words as the rest of GlutenWise, and "Check first" is often the right one.
On a label, or in a recipe:
On a phone, swipe the card: left for Avoid, up for Check first, right for Gluten-free.
Ingredients
Preparation
This kitchen cooks for someone with celiac disease, and for everyone else too. Tap the eight crumb traps.
Scroll sideways to see the whole kitchen.
Start anywhere. Some things in this kitchen are fine.
You found all eight crumb traps.
Separate what traps crumbs, and cook gluten-free first. Read the full shared kitchen guide.
For teachers and little ones
A printable Gluten Detective sheet: circle the wheat words, colour the plate, and match the words. Black and white, one page.
What's coming
Explain. Check. Find.
GlutenWise opens one door at a time, and each one works on its own.
- Live nowExplain
Cook Cards, Explain-It Cards and the Celiac Library.
- H1 2027Check
Search any ingredient, dish or packaged product and see the verdict and the reason.
- H2 2027Find
Restaurants, bakeries, tiffin services and caterers that understand celiac disease.
- H1 2028Scan
Point your camera at a label and watch the X-Ray work for real.
Know a place that gets it right?
Help us fill the map before Find opens. Suggestions are checked before anything is published.
Behind the mark
The Wise Lens.
The Founding Circle
Help build GlutenWise. Be one of the first 500.
Founding members get early access to each door, a say in what we build next, and a founding badge. We'll never sell your data or spam you.
Under 18? Everything on GlutenWise works without joining. If you'd like to be part of the Founding Circle, ask a parent to sign up for your family.
Questions, honestly answered
FAQ
Is GlutenWise a medical app?
No. It's information to help you make food decisions. It doesn't diagnose or treat anything, and it doesn't replace your doctor or dietitian.
Will GlutenWise tell me if something is safe?
It tells you what we found, how sure we are, and what to check. We never call food safe just because we don't know.
Who checks the information?
Every guide and food fact is reviewed by a medical or nutrition professional before we publish it. While this site is in preview, you'll see "awaiting medical review" on anything not yet checked.
Does my Cook Card send my details anywhere?
No. Your name, allergies and emergency contact stay on your phone. The card is drawn on your device.
Is it free?
Yes, for everyone. No ads, no data selling.
I'm under 18. Can I use it?
Yes. Everything works without an account. Kavya built it for you too.
Is gluten-free healthier for everyone?
Not necessarily. For people with celiac disease it's a medical need. If you think you might have celiac disease, see a doctor before changing your diet, because going gluten-free before testing can affect the results.
I run a restaurant, bakery or catering business. Can I get involved?
Yes. Listing will be free. Write to info@kairealities.in and we'll be in touch before Find opens.