Gluten is the protein found in wheat that helps foods maintain their shape and is the glue that holds it together. It is commonly found in wheat, rye, spelt and barely. It can cause severe problems for people with gluten intolerance like celiac disease. It also creates less severe but uncomfortable symptoms in people with gluten sensitivities.

Many people develope sensitivities to gluten over time for a number of reasons. Gluten sensitivities are thought to contribute to leaky gut symptoms which can manifest in the form of autoimmune diseases such as fibromyalgia, Crohn’s disease, colitis, just to name a few.

Eliminating gluten from your diet is not as intimidating as it might seem. In some cases you may want to completely eliminate grains from your diet because sometimes when your symptoms are severe grains can imitate the effect of gluten in your gut. This is what I did when I was first diagnosed with lymphocytic colitis. (Check out some of my favorite grain free recipes here.)

If you want to keep grains in your diet, take heart, there are still many gluten free options. And even if you aren’t trying to eliminate gluten, I still recommend you try a few of these just to have some variety in your diet. Variety in your diet is a good way to keep your gluten consumption in moderation.

Gluten can be found in many not so obvious food products like condiments such as soy sauce, therefore if you have sensitivities you should be diligent about reading labels. You might also be surprised to learn that gluten is found in non food products such as make-up which means it could still be absorbed into your blood stream through your skin.

Here is your list of gluten free grains:

1. Rice in any variety other than white which is stripped of fiber in processing.
2. Oats as long as it’s certified gluten free and not produced in a facility with wheat products.
3. Cornmeal, Polenta, Grits
4. Quinoa
5. Buckwheat
6. Amaranth
7. Millet
8. Sorghum
9. Teff

I have not cooked with #6-9. Buckwheat and quinoa are two that I discovered in my quest to get healthy and really like both of them.  I am including this link from the Gluten Intolerance Group because is offers some basic guidance for cooking with whole grains. It’s easy to read and well done so I figured why reinvent the wheel!

I hope this list of gluten free whole grains inspires you to venture out and try something different. If you try Amaranth, Millet, Sorghum, or Teff, please come back and let me know all about it!