6 gluten-free rotis and their benefits
Let’s be honest – bread, roti, or flatbread is a must in many of our meals. But if you’re gluten-sensitive or just want a change, you don’t have to skip that warm, tasty treat. Gluten-free rotis are here to save the day, giving you all the flavor of traditional roti without the gluten. Ready to try some gluten-free options? Let’s get started!
Mar 26, 2025, 05:36 IST
A study in Current Research in Nutrition and Food Science created a gluten-free flatbread using underutilized flours like rice, sorghum, unripe banana, water chestnut, and moong. The best mix (60% rice, 10% sorghum, 5% unripe banana, 15% water chestnut, and 10% moong) gave the dough the right texture, strength, and taste. This gluten-free flatbread is a healthy, digestible option for people with celiac disease or gluten sensitivities, offering both great texture and nutrition, making it a better alternative to traditional wheat-based flatbreads.
If you’re looking for gluten-free alternatives to traditional wheat-based rotis, there are plenty of nutritious options available. These rotis not only cater to those with gluten intolerance or celiac disease but also offer unique health benefits. Here are six gluten-free rotis and their benefits:
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1. Bajra Roti (Pearl Millet Roti)
Benefits:
Rich in fiber, aiding digestion and preventing constipation.
High in iron, helping combat anemia.
Low glycemic index, making it a great option for diabetics.
Keeps you full longer, promoting weight management.
🔹 Best paired with: Ghee, jaggery, or yogurt.
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2. Jowar Roti (Sorghum Roti)
Benefits:
Loaded with antioxidants, helping fight inflammation.
Rich in protein, great for muscle repair and energy.
Heart-friendly, as it helps lower cholesterol levels.
Helps control blood sugar, making it diabetes-friendly.
🔹 Best paired with: Dal, chutney, or vegetable curries.
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3. Ragi Roti (Finger Millet Roti)
Benefits:
Calcium-rich, promoting strong bones and teeth.
Aids in weight loss due to its high fiber content.
Helps manage blood sugar levels, ideal for diabetics.
Naturally cooling, making it perfect for hot climates.
🔹 Best paired with: Coconut chutney or vegetable sabzi.
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4. Amaranth Roti (Rajgira Roti)
Benefits:
High in protein, making it a great choice for vegetarians.
Packed with essential amino acids for better muscle health.
Rich in iron and magnesium, boosting energy levels.
Supports digestive health due to its fiber content.
🔹 Best paired with: Peanut chutney or curd.
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5. Makki Roti (Cornmeal Roti)
Benefits:
Boosts immunity with its high antioxidant content.
A good source of vitamins A, B, and E for healthy skin.
Provides sustained energy, great for active individuals.
Aids in digestion due to its fiber content.
🔹 Best paired with: Sarson ka saag (mustard greens) and butter.
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6. Water Chestnut Flour Roti (Singhara Roti)
Benefits:
Gluten-free and light on digestion, perfect for fasting.
Rich in potassium, helping regulate blood pressure.
Supports thyroid health due to its iodine content.
Cooling effect, making it ideal for summer.
🔹 Best paired with: Yogurt or potato curry.
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Final Thoughts
Switching to gluten-free rotis doesn’t mean compromising on taste or nutrition. Each of these healthy alternatives brings unique benefits while keeping your diet diverse and wholesome. Whether you’re looking for better digestion, weight management, or more energy, these gluten-free rotis can be a delicious and nutritious addition to your meals!