My top eight grains for gluten-free diets (and how to use them)

Once you go gluten-free, it can seem like gluten is in everything you want to eat. Dining out is much more difficult, the cost of your weekly shop might have jumped, and the effort of managing your diet can be overwhelming.

But the good news is you don’t have to give up on delicious grains altogether. There are a handful of grains and seed flours you can safely eat; knowing which to choose and how to get the best out of them makes living a gluten-free life just that little bit easier.

Checking everything you eat and becoming food label-savvy can get exhausting. And even though there are more nutritious and a greater variety of gluten-free foods on offer these days, it is hard to avoid the free-from aisle full of tasty, blood sugar spiking ultra-processed offerings. This means that when you go gluten-free, your diet may suddenly become very limited or lacking in the nutrients you need. While gluten is present in many grains, there are several you can still eat to maintain a balanced diet with plenty of healthy fibre.

Here, I’ll go over my favourite eight gluten-free grains to fill your plate with, with each one’s unique benefits, and tips on how to use them in a meal.

Who is a gluten-free diet for?

1 in 100 people have coeliac disease, an autoimmune disorder where gluten triggers the immune system and damages the small intestine. These people must avoid gluten, or get serious consequences.

As well as coeliac disease, up to a third of us report gluten sensitivity or other intolerance. So if you’re looking for gluten-free alternatives, you’re certainly not alone., and here is a summary of diagnoses that might lead you to a gluten-free diet:

• Coeliac disease
• Having the HLA DQ2 or 8 genetic SNP profile, which can link gluten sensitivity with the progression of autoimmune conditions such as coeliac disease, autoimmune thyroid conditions or type 1 diabetes
• A non-coeliac gluten sensitivity
• A gluten intolerance
• A gluten or wheat allergy

Some people also adopt a gluten-free diet when they are embarking on a health journey to help with chronic health conditions linked to inflammation and autoimmunity or have long-standing unresolved gut issues, such as bloating or constipation.

However, I must say that my philosophy is generally to guide people to a more varied diet, and I’m cautious about narrowing it. So please don’t go gluten-free unless you’ve got a tangible reason. You may find improving the quality of the food you eat solves your problem. Try real sourdough bread instead of mass-produced loaves, or a different variety of wheat, such as durum wheat or spelt, which is often more easily digested. Also, digestive enzymes can help train your gut to digest them better. And of course intolerances and allergies can come and go, so it may be worth trying again some time later.

Which foods contain gluten?

If you’re going strictly gluten-free, you’ll need to avoid all foods containing gluten or the following ingredients: Wheat, Rye, Barley, Spelt and Oats (unless the oats are certified gluten-free). Also, avoid Kamut, Khorasan wheat and Einkorn wheat. 

Typical sources of gluten in the diet are bread, pasta, flour, breakfast cereals, biscuits and cakes. You’ll often find it lurking in foods such as soups, sauces, condiments (soya sauce, Worcester sauce, gravy or stock cubes), ready meals and processed foods such as burgers, sausages and meatballs. 

The number of people seeking out gluten-free options has been steadily rising for over a decade. As a result, many food manufacturers have transitioned to gluten-free thickeners in soups, sauces, and rusk in processed meats; however, you should always read the label. In the UK, packaged food must label common allergen ingredients in bold. Most packaged foods that are naturally gluten-free will clearly indicate this. 

So, if there are all these grains you can’t eat – which ones can you eat and when do you pick them?

My top 8 gluten-free grains

1.     Oats (only if certified gluten-free)

Oats don’t naturally contain gluten, but they are very easily contaminated by gluten-containing grains like wheat, barley and rye. This often happens when they share soil, mills, storage or transport. Gluten can also be in the manure when it is used as a fertiliser. Therefore, care needs to be taken at every stage of the production process to certify that the oats are gluten-free. This is why they are more expensive than conventional oats.

If you can find gluten-free oats, they’re great sources of soluble fibre, protein and iron. They’re high in beta-glucans, which are amazing complex sugars that can help to lower cholesterol levels and balance blood sugar after a meal.

Oats are super versatile and can be part of your breakfast, lunch, dinner and even dessert. Try them in porridge, overnight oats, granola, muffins, cookies, as flour for gluten-free baking, or even as a thickener for soups and smoothies.

2.     Quinoa

Quinoa is a wonderful addition to any diet because the little grains contain a complete protein, meaning they contains all nine essential amino acids. It’s also high in fibre, magnesium, calcium, zinc, iron and antioxidants, and 100g of quinoa meets an adult’s daily requirement for folic acid. You can now also purchase British-grown quinoa, which is a more sustainable option.

Since it’s quick-cooking and fluffy, it makes a great substitute for couscous (made from wheat). You can add quinoa to salads and grain bowls or make it the main event with quinoa-stuffed peppers. To boost your protein intake, consider using quinoa flakes as a substitute for gluten-free oats in breakfast porridge, or opt for quinoa flour for baking.

3.     Buckwheat

Despite its name, buckwheat is not a type of wheat – it’s actually a seed, but its high starch content means we can eat it like a grain. Buckwheat is rich in potassium, magnesium and calcium, as well as the powerful antioxidant rutin.

Buckwheat has an earthy or nutty flavour and is popular both in its whole form and as a flour. You can use buckwheat groats in salads or grain bowls, or use buckwheat flour to make gluten-free pancakes, crepes, noodles or baked goods. Buckwheat flakes make a delicious porridge.

4.     Millet

Millet is a gluten-free cereal grain high in magnesium, phosphorus, calcium, iron, fibre and antioxidants. There are several types of millet and it is popular in Indiain cuisine.

Studies have found that millet may help balance cholesterol levels, and it can also support strong and healthy bones.

Millet has a mild, slightly nutty and sweet flavour, and it cooks quickly. Its fibre content makes it easy on the digestive system, which is particularly great if you’re recovering from gastric upset.

You can use toasted and then simmered whole millet to make pilaf or grain salads, as a substitute for couscous. To make porridge, use millet flakes. Millet flour can be used to make flatbreads, pizza bases, cakes and muffins, and as a soup thickener.

5.     Amaranth

Amaranth is a tiny seed also known as a pseudo-grain, and with its size, it is best added to a dish rather than served on its own. It is another complete protein, with notably high lysine content compared with other grains. It also contains plenty of calcium and iron.

Amaranth becomes slightly sticky when cooked, making it great in porridges or a savoury, polenta-like dish. It’s great to thicken soups and stews, and can even be popped like tiny popcorn as a healthy snack.

6.     Teff

Teff is a tiny seed from Ethiopia that’s high in calcium, magnesium, phosphorus, potassium and resistant starch. Resistant starch acts as a prebiotic, supporting a healthy gut microbiome, which offers numerous benefits for your digestion, immune system, and nervous system.

Teff usually comes as a white or brown flour to use in pancakes, muffins or cookies. Teff has a quite strong flavour and also makes a quite heavy bake, so you might want to mix it with a lighter, more starchy flour, such as oat or tapioca. Try whole teff grain in porridge or polenta-style dishes.

7.     Sorghum

Sorghum is a gluten-free whole grain high in potassium, phosphorus, magnesium, and iron. It’s rich in antioxidants, fibre and protein, and may help to support blood sugar control.

Again, sorghum comes as a white or brown flour and works well in brownies and other baking. It may add a slightly grainy texture, so it is best combined with other gluten-free flours in baking, and it is pretty dry, so you might need to add a little more liquid. However, its dry quality is perfect for bakes such as crackers and biscuits. Whole sorghum grain can be popped like popcorn, added to grain bowls, pilaf, soups or stews.

8.     Rice

White, brown and wild rice are naturally gluten-free. Brown rice has had the husk removed, and white rice has had the husk, bran and germ layers removed. Wild rice is not really rice, but a whole grass seed; however it has enough of the same properties to be included here!

Wild rice typically has the highest fibre and protein content, followed by brown rice, then white. Brown and white rice are still healthy options, and the choice you make depends on the texture and flavour you’re looking for.

White rice: Cooks quickest, has the most neutral flavour, and has a soft texture. Great for rice pudding, and served alongside curry or mild creamy dishes.

Brown rice: This takes a bit longer to cook and has a nuttier flavour and chewier texture. Brown rice makes an excellent choice for grain bowls, stews, and fried rice.

Wild rice: Takes the longest to cook, has the nuttiest flavour, and the chewiest texture. Wild rice is a great option in salads like tabbouleh, pilaf and soups.

Round up

Going gluten-free can be a tricky adjustment to your diet and lifestyle, but I hope these eight gluten-free grains help you to enjoy a nutritious diet without feeling like you’re missing out. These ideas might even give you even more choice and food diversity than you had before!

If you’ve managed to eliminate gluten but you’re still having symptoms of food sensitivity or problems with your gut, book in with the NatureDoc clinical team today for a 1:1 investigation into food intolerances and allergies. We’ll help you identify the potential cause and also guide you in expanding your diet, so you don’t get stuck in a food rut.