Gluten-Free Grains

Gluten-Free Grains

What can you have on a gluten-free diet?

If you are just beginning your journey into the realms of a gluten-free diet then you’ll know how frustrating it can be even just trying to figure out what is okay to eat. Unfortunately, the FDA only makes it a requirement to list the top 8 allergens in the US. That list includes wheat, which is great, but wheat is most certainly not the only grain that contains gluten. So what else should you look out for? 

Here are all of the grains that definitely contain gluten: 

• Wheat

• Barley

• Rye

• Triticale (a cross between wheat and rye)

Note: Oats are naturally gluten-free but they carry a significant cross-contamination risk such that unless they are specifically certified gluten-free then we would recommend avoiding them. Also, many celiacs are also sensitive to oats, because their proteins are very similar(source). 

So, what can you eat? Well, the list is actually pretty big and gives a lot of options for those with gluten sensitivities. Here are the most commons gluten-free grains and subsitites:

• Amaranth

• Arrowroot (Starrtch/Flour)

• Buckwheat

• Cassava (flour)

• Corn

• Flax

• Millet

• Potato (flour)

• Quinoa

• Rice

• Sorghum

• Soy

• Tapioca

• Teff

Most gluten-free flour blends contain a mix of the above, as well as xanthan gum. Every brand is different and we encourage you to experiment with different mixes to find out what works best for you. We are working on a separate post to guide you in this endeavor.