Which Gluten Free Grains?

Which Gluten Free Grains?

How to choose the most nutritious gluten free grain alternatives for wheat…

If in conjunction with your health professional, you have identified an allergy or intolerance to wheat or you have Coeliac Disease, you will need to find alternative grains for bread, pasta, flour etc. Gluten can be found in wheat, oats, rye, barley and triticale.

Wheat is one of the most nutritious grains as it has the highest levels and types of B vitamins, including thiamine. Wholegrain wheat also contains small amounts of a number of other essential nutrients such as magnesium, calcium and iron.

Nutritionally, most non wheat breads or flours do not stack up against wheat. There have recently been new laws passed requiring the addition of iodine and folate to breads. However, non wheat breads only have to have added iodine, they are not required to have added folate.

Alternative grain breads or flours rarely contain enough B vitamins. To ensure you obtain enough and a variety of nutrients, it is highly recommended to eat a variety of gluten free grains. There are a number of choices of gluten free grains. However, some are better choices nutritionally.

 The best choices if tolerated are:





Ok choices are :


-Potato flour

Poor nutritional value grains such as:

-Brown or white rice flour


-These should be limited in their use as they contain limited nutrients.


All gluten or wheat free grains work best in baking when used in combination as well as being better for you nutritionally.


Source: Nutrient data for this listing was adapted from USDA SR-21 on www.nutritiondata.com.au
Note: On an elimination diet corn cannot be used as it contains high levels of salicylates and glutamates. However, cornstarch, cornflour (from corn) and maize starch are ok.

Maize flour, maize meal and pure corn are NOT ok


You can also increase your intake of nutrients that may be lacking on a low chemical gluten free diet by consuming:

  • Nuts (cashews) – small amounts unroasted.
  • Seeds – (poppy seeds)
  • Legumes – chickpeas, lentils, navy beans, butter beans, cannellini beans, split peas etc. Canned varieties are the easiest to use as they have already been cooked. With dried legumes you need to soak them overnight before cooking. Be aware though, if you are not used to them they may cause increased wind production and stomach discomfort. It is best to build up slowly.
  • Brown rice (instead of white rice)


At Allergy Train, we aim to be a source of nutritional and food hypersensitivity information to guide you in your journey through an elimination diet or in learning to live on a restricted diet. However, the information provided on our site is for educational purposes only and should never be used to diagnose food hypersensitivity or other medical conditions. It is very important you talk to a health professional such as a doctor and a dietitian before you undertake any kind of dietary elimination process or restricted diet.

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  • Jenny Trezise
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