What Gluten Free Grains Can I Eat?
Even as someone who comes from a family with a history of coeliac disease, we are constantly learning about gluten free grains, seeds, flours, starches, derivatives, etc. For those of you new to gluten-free, you may be positively surprised that the number of gluten free grains and related foodstuffs outweighs the number of those that contain gluten! We hope that the below information can assist in highlighting different gluten-free and gluten-containing foodstuffs. Please note the below lists are in alphabetical order for ease of use.
GLUTEN FREE GRAINS/SEEDS/FLOURS/STARCHES/DERIVATIVES/ETC
- Flour – amaranth, arrowroot, buckwheat, chestnut, chickpea (besan/garbanzo/gram), coconut, corn (pure), hemp, lentil, lupin, millet, pea, potato, quinoa, rice, sesame, soya, tapioca, teff, urid
- Flour – mixed GF
- Flour – nut meal alternatives (e.g. almond, hazelnut)
- Psyllium Husks
- Starch (pure) – corn, potato, rice, tapioca
GRAINS/SEEDS/FLOURS/STARCHES/DERIVATIVES/ETC THAT CONTAIN GLUTEN
- Cornflour, Wheaten
- Wheat starch
*Traditionally, oats contain gluten, but some literature on this topic suggests that some people who follow a gluten-free diet can tolerate oats. Coeliac Australia suggests that those people on a gluten-free diet do not consume oats – for further information, click here.
Attention! These lists are by no means a substitute for medical advice – speak with your doctor or healthcare professional to understand what can and cannot be consumed on a gluten-free diet. Similarly, just as with any gluten-free product, the labelling and packaging should be checked carefully EVERY time food is purchased to ensure it is gluten-free.