Table of ContentsView AllTable of Contents1. Oats2. Quinoa3. Brown Rice4. Corn5. Millet6. Amaranth7. Teff8. BuckwheatWho Should Eat Gluten-Free Grains?Avoiding Cross-Contamination
Table of ContentsView All
View All
Table of Contents
Oats
Quinoa
Brown Rice
Corn
Millet
Amaranth
Teff
Buckwheat
Who Should Eat Gluten-Free Grains?
Avoiding Cross-Contamination
While some grains contain gluten, there are several naturally gluten-free grains that people following a gluten-free diet can enjoy. These include oats, quinoa,brown rice, corn, millet, amaranth, teff, andbuckwheat.
Gluten is a protein found in wheat varieties, wheat products, and some other grains such as rye and barley.People who have certain conditions, including celiac disease and gluten intolerance, have to avoid gluten in their diet.
Most of these gluten-free grains can be purchased at grocery stores. Some less popular grains may need to bepurchased onlineor from a health food or specialty store.
Oats are a type of gluten-free cereal grain that is rich in a soluble fiber calledbeta-glucan. This fiber helps promote feelings of fullness and slows the absorption of sugar into the bloodstream.
Research has also shown that beta-glucan may helplower cholesteroland reduce the risk of coronary heart disease. In addition to fiber, oats are a good source of nutrients, including:
There are many forms of oats available, depending on how they are processed, including:
Enjoy a hot bowl of oats topped with honey and berries for breakfast, use them to make homemade granola or muesli, or whip up savory oats with chicken broth and cheese and serve like risotto. Oats are also delicious when added to batter for bread and cookies.
Technically a type of seed,quinoais a gluten-free, grain-like food that comes in various colors, including black, red, white, and yellow.
Quinoa can be a great addition to the diet as it is nutritionally dense and contains a high amount of antioxidants. Quinoa is also one of just a few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids that the body cannot make on its own.
Quinoa contains several vitamins and minerals such as:
With a nutty flavor and light fluffy texture, quinoa can be eaten as a breakfast porridge, served as a side dish instead of rice, added to salads, and even used to bulk up soups and stews.
For the best flavor, be sure to rinse quinoa well before cooking. The seed’s exterior develops a bitter-tasting chemical coating that acts as a natural pesticide when the plant is growing, but this chemical should be removed before eating.
Rice is a starchy grain that is a staple of diets around the world. There are over 40,000 varieties of rice worldwide, and all types are gluten-free. This includes white, brown, red, black, and wild rice.
White rice has been milled and polished to remove the outer hull, but whole grain varieties such as brown rice and wild rice leave the hull intact. Whole grain rice is a more nutritious option as it contains fiber and other nutrients including:
Depending on the length and width of the grains and the amount of starch in each grain, rice can be light and fluffy, chewy and nutty, or sticky. Experiment with different varieties to find your favorite.
Rice is traditionally used to make risotto, paella, and jambalaya and as a base for stir-fries. It’s also delicious in salads, added to soups, and served with meat or vegetables.Rice flour is often used in gluten-free baking mixes.
Corn is a naturally gluten-free cereal grain that is a good source of fiber, vitamins, and antioxidants such carotenoids.It is consumed in many forms in many cultures.
Gluten-free derivatives of corn include:
Corn contains nutrients like:
Try using corn kernels to make succotash or other side dishes, and use cornmeal to make gluten-free cornbread or polenta. Corn tortillas are delicious for tacos or quesadillas and cornstarch can be used to thicken soups, sauces, and cobblers.
Corn can also be eaten as popcorn for a healthy, filling snack when made with little or no fat and salt. Popcorn is naturally gluten-free, but some flavorings and additives used in popcorn at cinemas or fairs may not be gluten-free. Always check the nutrition label for ingredients containing gluten, or make your own popcorn at home.
Millet has only recently gained popularity in the United States. It is a naturally gluten-free grain that has been grown in India and Africa for hundreds of years.
Millet is nutritionally dense, providing 6 grams of protein and 2 grams of fiber per cup of cooked millet. It also contains:
This sweet, nutty grain can be used in place of rice and even made into flour for baking. It can also be made into a porridge or used in place of cornmeal in polenta.
Amaranthis a high-protein, gluten-free grain that is native to Peru. Cultivated for thousands of years, it is an essential ingredient for breakfast porridge in many parts of the world, including India, Mexico, and Nepal.
Amaranth is also naturally high in:
Amaranth can be toasted to bring out a nutty flavor. This versatile grain can be used in side dishes and salads. It can also be used as a hot breakfast dish served with fruit and maple syrup.
Teff is the smallest grain in the world and comes from Ethiopia.It is a staple in most of East Africa, but relatively new in the United States.
This ancient grain is gluten-free, and has a low glycemic index, meaning it won’t spike blood sugar (with moderate portions). It contains about 10 grams of protein per cup as well as other nutrients including:
Teff can be ground into flour and is commonly made into a kind of sourdough flatbread calledinjera. When ordering injera at a restaurant, be sure to check that the teff hasn’t been mixed with flours like wheat or barley that contain gluten.
Teff can also be used to make porridge or risotto.
Despite having “wheat” in its name, buckwheat is not a type of wheat and is naturally gluten-free. Buckwheat is a type of seed called a pseudocereal that’s harvested from a flowering plant related to rhubarb.
A good source of fiber, buckwheat is a nutritious whole grain that also contains:
Buckwheat can taste nutty with a slightly earthy or bitter taste. Roasted buckwheat is known askashaand is delicious as a breakfast cereal or used to add crunch to salads. Cooked buckwheat can be used in place of rice. It can also be ground into flour and used in pancakes, crepes, and baked goods.
Gluten-Free vs. Grain-FreeGluten-free means avoiding foods that contain the protein gluten (found in wheat, rye, and barley). A grain-free diet excludesallgrains and products made from grains (e.g. pasta, crackers, breads, and cereals), regardless of gluten content.
Gluten-Free vs. Grain-Free
Gluten-free means avoiding foods that contain the protein gluten (found in wheat, rye, and barley). A grain-free diet excludesallgrains and products made from grains (e.g. pasta, crackers, breads, and cereals), regardless of gluten content.
People may choose toavoid eating glutenbecause they have:
There is a risk of cross-contamination during the processing of gluten-free grains if they are grown, milled, or manufactured near grains that contain gluten.
If you have a severe allergy, it’s important to look for products manufactured in gluten-free facilities that are independently tested and certified gluten-free. It is also best to avoid purchasing gluten-free grains from bulk bins as the open accessibility also increases the risk of cross-contamination.
Summary
Several grains are naturally gluten-free, so following a gluten-free diet doesn’t mean you have to miss out on healthy, whole grains. Grains such as oats, corn, and brown rice can be used in dishes ranging from snacks to stir-fries to provide fiber, vitamins, and other healthy nutrients. They’re a great option if you have a condition like celiac disease or gluten intolerance—or even if you don’t.
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Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Johns Hopkins Medicine.Gluten-free diet: is it right for me?Harvard T. H. Chan School of Public Health.Oats.Beyond Celiac.Is quinoa gluten-free?U.S. Department of Agriculture FoodData Central.Quinoa, cooked.Harvard T.H. Chan School of Public Health.Rice.Johns Hopkins Medicine.Health benefits of corn.Beyond Celiac.Is corn gluten-free?U.S. Department of Agriculture FoodData Central.Corn, sweet, yellow, raw.U.S. Department of Agriculture FoodData Central.Millet, cooked.Beyond Celiac.Is amaranth gluten-free?U.S. Department of Agriculture FoodData Central.Amaranth grain, cooked.Gluten Intolerant Group.Gluten-free grains.Whole Grains Council.Millet and teff – November grains of the month.U.S. Department of Agriculture FoodData Central.Teff, cooked.GI Society.Five gluten-free grains you might not have tried.Harvard Medical School.Grain of the month: Buckwheat.U.S. Department of Agriculture FoodData Central.Buckwheat groats, roasted, cooked.Medline Plus.Celiac disease.American College of Allergy, Asthma, & Immunology.Wheat.Beyond Celiac.Non-celiac gluten sensitivity.Celiac Disease Foundation.Gluten free foods.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Harvard T. H. Chan School of Public Health.Oats.
Beyond Celiac.Is quinoa gluten-free?
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Harvard T.H. Chan School of Public Health.Rice.
Johns Hopkins Medicine.Health benefits of corn.
Beyond Celiac.Is corn gluten-free?
U.S. Department of Agriculture FoodData Central.Corn, sweet, yellow, raw.
U.S. Department of Agriculture FoodData Central.Millet, cooked.
Beyond Celiac.Is amaranth gluten-free?
U.S. Department of Agriculture FoodData Central.Amaranth grain, cooked.
Gluten Intolerant Group.Gluten-free grains.
Whole Grains Council.Millet and teff – November grains of the month.
U.S. Department of Agriculture FoodData Central.Teff, cooked.
GI Society.Five gluten-free grains you might not have tried.
Harvard Medical School.Grain of the month: Buckwheat.
U.S. Department of Agriculture FoodData Central.Buckwheat groats, roasted, cooked.
Medline Plus.Celiac disease.
American College of Allergy, Asthma, & Immunology.Wheat.
Beyond Celiac.Non-celiac gluten sensitivity.
Celiac Disease Foundation.Gluten free foods.
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