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Eight grains that are gluten-free

0 2 years ago

Grains that are gluten-free tend to be easier on digestion, especially for people who are intolerant or sensitive to gluten. The protein – found in grains wheat, rye and barley – helps foods to maintain their shape, acting a bit like glue holding them together.

Gluten is in a wide range of foods, even ones you wouldn’t expect including soy sauce, pickles and some hot chocolates. Food labeling can often confuse matters, as just because something is called ‘wheat-free’, doesn’t mean it’s gluten-free.

“Some people have a chronic condition called celiac disease, an autoimmune disease which leads to inflammation in the gut and destroys the intestinal villus, the tiny hair-like projections that line the inside of the small intestine that help to absorb nutrients,” says nutritionist Signe Svanfeldt, from nutrition app Lifesum. “People with celiac disease need to avoid gluten (wheat, rye and barley) from their diet.”

“People can also be sensitive to foods that contain gluten and may want to reduce their intake, as it could lead to stomach ache and other digestive issues,” adds Svanfeldt. “Sensitivity to these foods should, however, not be confused with celiac disease, which is a worse condition.

“There has been an on-going trend to eat a gluten-free diet, but there is no need to do so if you are not suffering from a disease, wheat allergy or other condition where you need to exclude gluten from your diet.”

While most commonly consumed grains in the US contain gluten, there are plenty that don’t. Here are eight grains that are gluten-free. For more meal ideas and tips, try out gluten-free diet plan for beginners.


Quinoa is a flower plant, rich in minerals, vitamins and protein. It is also a complete protein, meaning it contains all of the nine essential amino acids that our bodies can’t make on their own. It’s commonly grown in Peru and can be served in salads or as a side for a stew. Or have it with curry in place of rice.


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