Gluten Free Whole Grains

Most people find whole grains are a delicious way to improve their health, and they enjoy the pleasures of choosing among all the different whole grains.

Celiac Disease and Allergies

But the millions of people who can’t eat gluten – a protein in wheat and related grains such as barley, rye, spelt, kamut, and triticale – must choose their grains carefully. This group includes the nearly 3 million Americans with celiac disease – an autoimmune form of gluten intolerance – who must eat a gluten-free diet for life.

Other people may not have celiac disease, but may be allergic to wheat nonetheless, and must avoid all forms of wheat. A gluten-free diet is also sometimes recommended as part of the treatment for autistic children.

Which Grains are Gluten-Free?

It's important to note that gluten-intolerant people CAN eat whole grains. In fact, as you'll see from the list below, a large number of gluten-free grain choices are available.

**Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing. Five companies (Bob's Red Mill, Cream Hill Estates, Gluten Free Oats, Only Oats from FarmPure Foods, and Gifts of Nature) currently offer pure, uncontaminated oats. Ask your physician if these oats are acceptable for you. Vist Gluten.net for a discussion on oats in the gluten-free diet.

Other Healthy Substitutes for Gluten Grains

Many creative recipes have been developed for gluten-intolerant people, using the gluten-free grains above along with foods like nuts, arrowroot, beans, chestnuts, mesquite, potato, soy, and tapioca, all of which are gluten-free. Some of these ingredients make deliciously healthy breakfast cereals and side dishes, while others are ground into flours for flavorful baked goods such as pizza, desserts, and breads.

For gluten-free baking tips, visit The Savory Palate.
For more information on foods that are acceptable for the gluten-free diet, see the Quick Start Diet Guide at Gluten.net. It was jointly developed by the Gluten Intolerance Group of North America (GIG®) and the Celiac Disease Foundation.

Where to Buy Gluten-Free Ingredients

There are nearly 270 companies world-wide that provide over 3,100 gluten-free foods and ingredients; many can be found at natural food stores. Some grocery stores carry gluten-free goods. Gluten-free items are available through mail-order at many places including

• Allergy Grocer
• Bob's Red Mill
• Ener-G.com
• Enjoy Life Natural Brands
• Gluten-Free Mall
• Gluten Free Pantry / Glutino
• Gluten Solutions

Hidden Sources of Gluten

Gluten hides in many unsuspecting places such as candy, sauces, and malt flavoring. Other ingredients appear suspicious, but may be safe. To learn more, visit Gluten Free Living. If in doubt about a particular food, ask the manufacturer about the ingredients and the standards they use to assure your safety.

What Does the Label Say?

Reading labels is very important. In the U.S., the Food Allergen Labeling and Consumer Protection Act mandates that labels on foods manufactured after January, 2006, will list the word “wheat” to indicate the presence of wheat.

But the label doesn’t have to list other gluten-containing grains such as barley, rye, spelt, kamut, or triticale. The definition and requirements for gluten-free labeling are scheduled to be decided by the U.S. Food and Drug Administration by 2008.

For additional information, see the web sites of these Celiac Disease Centers in the U.S.:

• The BIDMC Celiac Center
• University of MD Center for Celiac Research
• University of Chicago Celiac Disease Program
• The Celiac Disease Center at Columbia University
• The Mayo Clinic
• The National Institutes of Health (NIH)

The Whole Grains Council thanks Carol Fenster, Ph.D. for contributing most of the content on this page and for advising the WGC on issues related to Gluten Intolerance. Carol is President/Founder of Savory Palate, Inc. and author of Gluten-Free 101: Easy, Basic Dishes without Wheat.