Glutenous and Gluten-Free Grains

A person may have an allergy or sensitivity to any of these grains, quite apart from any allergy or sensitivity to gluten.

Gluten-Free Grains/Seeds/Starches

• Amaranth ^[1]Amaranth, buckwheat, millet, oats and quinoa are gluten-free grains, but they may have trace contamination of gluten by: 1) introduction of wind-borne seeds from a nearby field of a glutenous grain, or 2) being milled in the same mill as a glutenous grain. Most people with gluten allergy tolerate these grains since the contamination level is low. 100% gluten-free oats are now available, If you can’t find them in a local store, you can purchase them at vitacost.com. Usually, only those who have Celiac Sprue may need to avoid these grains. Celiac Sprue – also known as celiac disease, gluten enteropathy or gluten intolerance – is a digestive disorder rather than an allergy. With Celiac Sprue, exposure to gluten causes damage and scarring in the gut.
• Arrowroot (a high-starch tuber) ^[2]Arrow root and taro root are good substitutes for corn starch. Use as a thickener if you’re allergic to corn.
• Barley Grass ^[3]Barley grass and wheat grass are tender shoots that have not yet developed gluten (or gliadin or hordein, the proteins from which gluten develops). They’re often used in health drinks, because they’re rich in vitamins, minerals and chlorophyll.
• Buckwheat (grain-like seed crop)  ^[4]Amaranth, buckwheat, millet, oats and quinoa are gluten-free grains, but they may have trace contamination of gluten by: 1) introduction of wind-borne seeds from a nearby field of a glutenous grain, or 2) being milled in the same mill as a glutenous grain. Most people with gluten allergy tolerate these grains since the contamination level is low. 100% gluten-free oats are now available, If you can’t find them in a local store, you can purchase them at vitacost.com. Usually, only those who have Celiac Sprue may need to avoid these grains. Celiac Sprue – also known as celiac disease, gluten enteropathy or gluten intolerance – is a digestive disorder rather than an allergy. With Celiac Sprue, exposure to gluten causes damage and scarring in the gut.
• Corn, corn starch, corn meal, corn flour
• Flax seed
• Flours made from nuts, beans or seeds
• Millet (ancient seed grass)  ^[5]Amaranth, buckwheat, millet, oats and quinoa are gluten-free grains, but they may have trace contamination of gluten by: 1) introduction of wind-borne seeds from a nearby field of a glutenous grain, or 2) being milled in the same mill as a glutenous grain. Most people with gluten allergy tolerate these grains since the contamination level is low. 100% gluten-free oats are now available, If you can’t find them in a local store, you can purchase them at vitacost.com. Usually, only those who have Celiac Sprue may need to avoid these grains. Celiac Sprue – also known as celiac disease, gluten enteropathy or gluten intolerance – is a digestive disorder rather than an allergy. With Celiac Sprue, exposure to gluten causes damage and scarring in the gut.
• Oats  ^[6]Amaranth, buckwheat, millet, oats and quinoa are gluten-free grains, but they may have trace contamination of gluten by: 1) introduction of wind-borne seeds from a nearby field of a glutenous grain, or 2) being milled in the same mill as a glutenous grain. Most people with gluten allergy tolerate these grains since the contamination level is low. 100% gluten-free oats are now available, If you can’t find them in a local store, you can purchase them at vitacost.com. Usually, only those who have Celiac Sprue may need to avoid these grains. Celiac Sprue – also known as celiac disease, gluten enteropathy or gluten intolerance – is a digestive disorder rather than an allergy. With Celiac Sprue, exposure to gluten causes damage and scarring in the gut.
• Potato, potato flour, potato starch
• Quinoa (ancient seed grass)  ^[7]Amaranth, buckwheat, millet, oats and quinoa are gluten-free grains, but they may have trace contamination of gluten by: 1) introduction of wind-borne seeds from a nearby field of a glutenous grain, or 2) being milled in the same mill as a glutenous grain. Most people with gluten allergy tolerate these grains since the contamination level is low. 100% gluten-free oats are now available, If you can’t find them in a local store, you can purchase them at vitacost.com. Usually, only those who have Celiac Sprue may need to avoid these grains. Celiac Sprue – also known as celiac disease, gluten enteropathy or gluten intolerance – is a digestive disorder rather than an allergy. With Celiac Sprue, exposure to gluten causes damage and scarring in the gut.
• Rice, rice bran, rice flour
• Sago or sago flour (a palm stem starch)
• Sorghum (group of grain-like grasses)
• Tapioca (starch taken from cassavas)
• Taro Root (group of roots and tubers)^[8]Arrow root and taro root are good substitutes for corn starch. Use as a thickener if you’re allergic to corn.
• Teff, teff flour (ancient seed grass)
• Wild rice, wild rice flour
• Wheat grass ^[9]Barley grass and wheat grass are tender shoots that have not yet developed gluten (or gliadin or hordein, the proteins from which gluten develops). They’re often used in health drinks, because they’re rich in vitamins, minerals and chlorophyll.

Glutenous Grains

(other than the rye, these are all various forms of wheat)

• Barley, barley malt, barley flour
• Bulgur (cracked wheat)
• Cous Cous (cracked wheat pasta)
• Durum (a hardy wheat often used for making pasta)
• Einkorn (an ancient variety of wheat) ^[10]Einkorn, emmer and spelt are ancient varieties of wheat that are making a comeback because they have not been over-hybridized or genetically modified, and they contain less gluten than modern wheat. Because of these factors, many people find they tolerate these wheat varieties much better than modern wheat varieties, especially what grown in the U.S.
• Emmer (ancient wheat, also known as farro) ^[11]Einkorn, emmer and spelt are ancient varieties of wheat that are making a comeback because they have not been over-hybridized or genetically modified, and they contain less gluten than modern wheat. Because of these factors, many people find they tolerate these wheat varieties much better than modern wheat varieties, especially what grown in the U.S.
• Farina (fine wheat meal used to make cooked cereal)
• Farro (an ancient wheat, also known as emmer) ^[12]Einkorn, emmer and spelt are ancient varieties of wheat that are making a comeback because they have not been over-hybridized or genetically modified, and they contain less gluten than modern wheat. Because of these factors, many people find they tolerate these wheat varieties much better than modern wheat varieties, especially what grown in the U.S.
• Graham flour (coarsely ground whole wheat flour)
• Kamut (a hybridized wheat, trademarked by Kamut Intl.)
• Matzo, Matza (unleavened bread made from white flour)
• Orzo (a type of wheat pasta cut in the shape of rice)
• Panko (fine-grained wheat breadcrumbs)
• Rye or rye flour
• Seitan (pure gluten, cooked and eaten)
• Semolina (a hardy wheat used for making pasta)
• Spelt (an ancient variety of wheat) ^[13]Einkorn, emmer and spelt are ancient varieties of wheat that are making a comeback because they have not been over-hybridized or genetically modified, and they contain less gluten than modern wheat. Because of these factors, many people find they tolerate these wheat varieties much better than modern wheat varieties, especially what grown in the U.S.
• Triticale (a hybrid of wheat and rye)
• Udon (thick wheat flour noodles, Japanese)
• Wheat, wheat flour, wheat germ, wheat starch, wheat bran