Gluten free grains
- Gluten-free oats (oats are naturally gluten-free but are often contaminated with gluten from processing. You have to buy sealed packages of oats from a dedicated gluten-free facility to ensure that they are gluten-free)
- Amaranth
- Arrowroot
- Buckwheat
- Chickpeas (Garbanzos)
- Corn
- flax
- Flours from nuts/beans/seeds
- millet
- Potato starch or flour
- Rice (and rice bran/flour)
- Sago
- Sorghum
- Soy (but not most soy sauce)
- Tapioca
- Teff
- Quinoa
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And just FYI, here are the grains that DO have gluten – best avoided on a gluten-free diet:
Gluten grains
- Barley
- Barley malt/extract
- Bran
- Bulgur
- Couscous
- Durum
- Farina
- Faro
- Kamut
- Malt
- Matzo flour/meal
- Orzo
- Panko
- Rye
- Seitan
- Semolina
- Spelt
- Triticale
- Udon
- Wheat
- Wheat bran / germ / starch
