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11 Gluten-Free Grains

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11 Gluten-Free Grains

More and more people are realizing that they either have celiac disease, or gluten sensitivity, or just don’t do well on wheat.

This at first seems overwhelming since wheat is everywhere in our culture, but a little research will show there are many great alternatives.

1.  Millet:

Gluten free millet provides a host of nutrients, has a sweet nutty flavour, and is considered to be one of the most digestible and non-allergenic grains available.  It is one of the few grains that is alkalizing to the body. Millet has always been a favorite grain of mine since I discovered it in my hippy days in the 70s!

Read about millet’s 12 health benefits, some interesting trivia and history, 10 tips how to use it, and 3 delicious millet recipes.
We use millet in our Healthy BootCamps. Besides all the health benefits, it is tasty and economical.

2.  Quinoa:

Quinoa is a Powerfood Vegetable Seed! Although referred to as a grain, it is actually a seed from a vegetable related to Swiss chard, spinach and beets. Quinoa is pronounced keen-wa not kwin-o-a. Learn its benefits, history, tips and cautions. Read all here:  8 Health Benefits of Quinoa – the Mother Food

3.  Brown Rice:

Rice feeds the world! Three billion people worldwide depend on rice for over half of their daily calorie intake. Most of them eat white rice.  Find out all the benefits of rice and which is better, white or brown at Brown Rice vs White Rice: Benefits and Cautions

4.  Cornmeal whole grain (not corn starch):

Cornmeal is an excellent source of iron, magnesium, phosphorus, zinc, and vitamin B-6. And cornmeal is good for: weak digestion, heart disease, high blood pressure, edema and gallstones.

Because corn is often genetically modified, one should only purchase organic corn or corn products.  However, even organic-labeled corn does not guarantee it is GMO free. Most individuals get  exposed to corn in so many products, often as a sweetener.  If you are not eating it in packaged or junk food-form, corn can be a healthy addition.

5.  Buckwheat:

Buckwheat is rich in flavonoids like rutin and a good source of magnesium. Buckwheat is good for your cardiovascular system. It’s a valuable food for those with diabetes, as it can be helpful for regulating blood sugar.

Note:  These grains are the most common grains that a person tries when they start going gluten free.  Read more less-known grains on the next page.

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Diana Herrington

Diana Herrington turned a debilitating health crisis into a passion for helping others with healthy, sugar-free, gluten-free, eating and cooking. After testing and researching every possible healthy therapy on her delicate system she has developed simple, powerful principles which she shares in her recent book Eating Green and Lean, and as host to Care2 groups: Healthy Living Network and Healthy Cooking. She is the head chef at Real Food for Life, where she shares recipes and tips. Sign up for the Real Food for Life weekly newsletter or catch her on Facebook or Twitter (@DancinginLife).


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5:59AM PST on Jan 7, 2015

Information to consider

10:42AM PDT on Oct 19, 2014

All delicious. I love stove-top popcorn. Thanks for the post!

8:15AM PDT on Oct 19, 2014

I use many of these flours in a variety of baking and cooking. I bought some whole grain teff, but I have yet to use the grain, because I'm not really sure what to prepare it's so tiny. It's considered the smallest grain in the world and I can see why, there certainly isn't much to it.

10:06AM PST on Dec 11, 2013

great list! thanks

9:32AM PST on Dec 10, 2013

I hadn't heard of some of these grains. Thanks so much for sharing.

6:58AM PDT on Sep 26, 2013

Thank you Diana, for Sharing this!

11:47AM PDT on Sep 1, 2013

Thank you

12:52PM PDT on Aug 29, 2013

thank you for the article and great information

9:26AM PST on Nov 30, 2012


8:31PM PST on Nov 29, 2012

Thank you for the great information!

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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