Healthy Gluten Free Grains to Replace Wheat

Gluten is a common compound that is present on grains such as wheat. Since a lot of food products these days contain wheat or wheat derivatives, it could be challenging to follow a gluten-free diet especially if you’re still starting out.

However, there are actually some grains that are gluten free, perfect for your gluten free recipes and dishes. You don’t need to worry about getting rid of wheat and other gluten-containing grains from your diet since you still have a lot of alternative grains that are safe and healthy as well.


Oats are a perfect source of dietary fibre that you need every day. Although oats naturally don’t contain gluten, it could get contaminated when it is processed on the same equipment that handles wheat and other grains that gluten in it.

To be sure that the oats are safe for you, check the label and see if it says free from contamination oats. That way, you can be sure that it is grown, harvested and processed on dedicated equipment for oats only. There are plenty of things you could do with oats – from porridge, overnight oats, smoothies, baked treats, and many more.


Although it has ‘wheat’ on its name, buckwheat is totally gluten free and is not related to wheat. It is rich in antioxidants which help a lot in our body’s restorative processes. Aside from that, buckwheat helps reduce the factors that could contribute to heart disease such as LDL levels. You can use this grain as a substitute for traditional pasta and even noodles.


Quinoa has become popular these days for those who are seeking for healthier food options. Aside from being a great source of fibre, it is also rich in plant protein and can be considered as a complete protein source. Quinoa can be used as an add-on to your smoothie or oats. Aside from that, you can also use it for making gluten free casseroles. If you love baking, you could definitely cook a lot of gluten free treats with quinoa flour.

Brown Rice

Although white rice is also gluten free, brown rice contains more fibre and nutrients compared to white rice. Brown rice is a perfect pair for any delicious meal especially with cooked meats and vegetables. However, you could also prepare it on its own such as porridge. Aside from being a good source of fibre, brown rice also comes with more benefits such as helping maintain a healthy blood sugar level.


Sorghum can be used in different forms – as a cereal, sweetener, or even as alcoholic beverages. Because of its mild flavour, sorghum is usually processed into flour which can be used to bake a lot of gluten free goods. It is also a perfect alternative for barley since they have almost the same effect on foods, however, with the absence of gluten.

Now that you know more about the other grains you could use for preparing gluten free foods, you’ll have a wider variety when it comes to experimenting with different recipes that are healthy and safe for a gluten intolerant.




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