These include oats, quinoa, brown rice, corn, millet, amaranth, teff, andbuckwheat.
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.
Illustration by Mira Norian for Verywell Health
Illustration by Mira Norian for Verywell Health
1.
Oats
Oats are a bang out 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.
Oats are also delicious when added to batter for bread and cookies.
For the best flavor, be sure to rinse quinoa well before cooking.
Brown Rice
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.
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.
Always check the nutrition label for ingredients containing gluten, or make your own popcorn at home.
Millet
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.
It can also be made into a porridge or used in place of cornmeal in polenta.
Amaranth
Amaranthis a high-protein, gluten-free grain that is native to Peru.
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 can also be used to make porridge or risotto.
Buckwheat is a key in of seed called a pseudocereal thats harvested from a flowering plant related to rhubarb.
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.
A grain-free diet excludesallgrains and products made from grains (e.g.
pasta, crackers, breads, and cereals), regardless of gluten content.
Who Should Eat Gluten-Free Grains?
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.
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.
American College of Allergy, Asthma, & Immunology.Wheat.
Beyond Celiac.Non-celiac gluten sensitivity.
Celiac Disease Foundation.Gluten free foods.
