What Grains Can I Eat When Adhering To A Gluten-Free Diet?

Despite what is often common belief, there are other grains and starches besides wheat and many grains grown all over the world are naturally gluten-free! 

The following grains make delicious gluten-free flours and baked goods. Due to the area in which I live, I buy most of my gluten-free flours off of Amazon. I list them below in groups comparable/able to be substituted with each other.

– Amaranth

– Arrowroot, Tapioca, Potato Starch, Corn Starch (ensure it is a gluten-free brand), Modified Corn Starch

– Buckwheat, Millet, Sorghum, Teff, Oat Flour (ensure it is a gluten-free brand)

– Flax 

– Bean Flours

– Quinoa, Rice

– Gluten-Free Oats

– Monosodium Glutamate

– Soy

But you may be wondering, what should I be avoiding in a gluten-free diet? Anything with wheat, barley, rye, triticale, and some oats (often contaminated with gluten). But sometimes these can be sneaky ingredients. Gluten is never hidden in ingredients; more simply it has a multitude of names and forms.

– Barley malt (often coated on cereals) or any malt

– Duram, Einkorn, Emmer, Kamut, Spelt, Bulgur, Dinkel, Triticale

– Semolina, Farina, Farro

– Cousous

– Wheat bran/flour/germ

– Hydrolyzed Wheat Protein

Always check your ingredient list for the following ingredients that could be derived from gluten. You can check the packaging, online, or with the manufacturer to be sure. 

– Brewer’s Yeast, Yeast Extract, Fermented Grain Extract

– Brown Rice Syrup

– Dextrin

– Modified Food Starch, Modified Wheat Starch, Wheat Starch

– Smoke Flavor, Natural Flavoring

– Oats (check to see if the oats are labeled as gluten-free)

Until next time!