Whole Grains For Gluten Free Diets

We all need vitamins, mineral and fiber in our diets. Gluten-free diets are no exception. With more and more people going gluten-free to prevent or treat a wide variety of ailments, including ADD, ADHD, celiac disease, sinus issues and others, it is important to remember that gluten-free foods must be whole foods too. Most people who convert to the gluten-free lifestyle are so focused on being gluten-free that they forget that it must be whole food and/or grain to give them good nutrition and plenty of fiber. Just switching to gluten- free eating is not good enough. Refined gluten-free foods are readily available at almost any health food store. The whole grain counterparts of these gluten-free products take a little more effort to find. Just because you eat gluten-free does not mean you should be whole grain-free and eating all refined foods!

Whole Grain Gluten Free Products

Most gluten-free diets center around rice. Specifically, white rice is the majority of the diet. From mixes, breads and convenient gluten-free products, the primary ingredient in most is white rice. White rice is nothing but sugar and man-made vitamins. Brown rice and wild rice are the only whole grain rice products there are. When you are looking for gluten-free products, go to the ingredients list and find whole grain rice products. There are plenty of them, and just like their gluten-laden counterparts, you need to check the ingredients list to find good-for-you foods. The ingredients list should say whole grain rice, brown rice or wild rice. In the ingredients list you want to find products with “whole” grains and few chemicals. Try to find foods with a minimum of sugars, refined grains and only ingredients that you know what they are.

Other Whole Food Gluten Free

  • Corn is gluten-free and always whole grain.
  • Legumes are gluten-free and a rich source of nutrients.
  • Flax and flax seed flours are high in omega 3 oils.
  • Quinoa is an old-world grain that is gluten-free and includes all the essential amino acids. LINK to Quinoa Article and Recipe
  • Nuts are often used as flours and are a good source of fiber and nutrients.
  • Buckwheat, contrary to its name, is not a wheat and is gluten-free.
  • Amaranth has a unique flavor and is a grain that is gluten-free and high in protein.

    Don’t lose sight of whole food choices in your quest for a gluten-free diet. There are plenty of gluten-free, high-fiber and nutrient-dense foods that will enhance any diet.

Author's Bio: 

Diet and lifestyle coach, Deb Bixler teaches gluten-free cooking and cooking classes, wellness workshops and school programs for all age levels. Contact her for more information on gluten-free whole food education. 717.751.2793
Diet Coach, Chef, Lifestyle Education