And the Award for Best Gluten-Free Grain Goes to...
They're naturally delicious (and nutritious).
Last week, I wrote about how the gluten-free diet isn’t as healthy as it seems. ICYMI, the gluten-free diet is often low in key nutrients like fiber—and many people who have to eat this way deal with nutritional deficiencies. A lack of fiber in the gluten-free diet specifically can lead to some not-so-fun side effects like constipation.
Luckily, there are many naturally gluten-free whole grains out there that are chock full of good-for-you nutrients—and they’re tasty to boot. Ahead, I’m counting down the best gluten-free grains to add to your plate.
List of gluten-free grains
1. Amaranth
This ancient grain was a staple in the diets of the Inca, Maya, and Aztec civilizations. According to Verywell Health, amaranth contains almost double the amount of protein as rice and corn. It’s also high in iron, selenium, and magnesium—and it contains 5.2 grams of fiber per cup.
A 2019 review published in Nutrition Research concluded that consuming amaranth could potentially help lower bad cholesterol due to the grain’s fiber content. Additionally, a 2022 study in Frontiers found that amaranth could help lower blood pressure.
How to eat it: Per Martha Stewart, you can boil amaranth in liquid (just like other grains). Try Bob’s Red Mill Amaranth and make this breakfast porridge courtesy of Food & Wine.
2. Buckwheat
Despite having wheat in the name, buckwheat is a naturally gluten-free grain. As reported by the Gluten Intolerance Group (GIG), buckwheat has an “earthy, nutty, slightly bitter taste” and is high in fiber, iron, magnesium, B vitamins, an dmore.
One cup of buckwheat contains 4.54 grams of fiber. A 2007 study in Clinical and Experimental Pharmacology and Physiology found that those who ate buckwheat had a lower risk of high cholesterol, high blood pressure, and high blood sugar.
How to eat it: Like amaranth, you can boil buckwheat in liquid and serve it as a porridge or a savory side dish. I like Bob’s Red Mill Organic Buckwheat Cereal for breakfast, and the brand also offers Organic Buckwheat Groats if you’d prefer to eat buckwheat for lunch or dinner.
You can even try gluten-free buckwheat soba noodles, like these from Lotus Foods, which are made from a blend of buckwheat and brown rice. Or, use buckwheat flour to make
’s buckwheat crepe recipe.
3. Brown, black, and wild rice
I’m a huge fan of rice, but in more recent years, I’ve swapped out my beloved white rice for the brown, black, and wild versions as they have a better nutritional profile.
When I interviewed
back in December, she mentioned that wild rice and black rice—sometimes known as Forbidden rice—are her favorites. Wild rice contains 2.95 grams of fiber per cup, while black rice contains 4.33 grams of fiber per cup. These two types of rice are the least likely to be stripped of the husk, which allows you to digest them naturally to slow any potential blood sugar spike, she explained to me.Brown rice is a good option too. One cup of brown rice contains 3.23 grams of fiber. Research shows swapping white rice for brown rice can lower your risk for heart disease and diabetes.
How to eat it: You can cook brown, black, and wild rice just as you would white rice. I like to make mine in my rice cooker because it requires minimal effort. My favorite rice brand is Lundberg (everything is labeled gluten-free). Try their Long Grain Brown Rice, Black Pearl Rice, and Wild Blend Rice. A taco bowl is one of my go-to ways to enjoy rice.
You can also find many gluten-free pastas made from brown rice. I prefer Jovial’s whole grain brown rice pastas.
4. Corn
Fun fact: According to the United States Agricultural Department, “Corn can be considered either a grain or a vegetable, based on when it is harvested.” Dry corn (the kind used to make cornmeal) is considered a whole grain. Fresh corn (like corn on the cob or frozen or canned kernels), meanwhile, is considered a vegetable.
Dry corn and fresh corn have different nutritional profiles, but I’m going to focus on dry corn here since that’s the type that's actually a grain. Dry corn contains 8.91 grams of fiber per cup—plus, it’s high in other nutrients like magnesium, potassium, and phosphorous.
How to eat it: You can use cornmeal in a lot of different ways, including to make polenta and grits. Try Colavita Polenta.
5. Millet
This ancient grain is enjoyed in South America, Asia, and parts of Europe. It’s technically a seed (and possibly best known here as an ingredient in birdseed) and is an excellent rice alternative.
Millet is high in many nutrients, including B vitamins and magnesium. It also contains 2.26 grams of fiber per cup. There are a few different types of millet, including hulled pearl millet, which Verywell Fit says has a “nutty, mild flavor that makes it a great addition to salads, soups, and other savory dishes.”
How to eat it: The Kitchn shares two ways to cook millet—one will result in a fluffy side dish (similar to quinoa), while the other will give you a creamy porridge that has a polenta-like consistency. Try Anthony’s Organic Hulled Millet.
6. Oats
Yes, oats are controversial in the celiac community (you can read more about that here)—but it’s true that this grain does have many health benefits. If you have celiac disease, you should opt for oats that are certified gluten-free or clearly state “gluten-free oats” in the ingredients.
One cup of raw oats contains 8.18 grams of fiber, and oats are high in vitamins and minerals like iron, zinc, manganese, magnesium, potassium, phosphorous, and selenium.
Studies show beta-glucan, a type of soluble fiber found in oats, can help decrease bad cholesterol and increase good cholesterol. Beta-glucan may also slow the absorption of sugar, therefore lowering blood sugar and insulin levels.
There are a few different types of oats, including steel cut and rolled. Steel-cut oats have a slightly lower glycemic index, which may be better for someone with diabetes or if you’re watching your blood sugar.
How to eat it: I like Zego Double Protein Organic Oats, which are raw old-fashioned rolled oats and certified gluten-free. I use them to make hot oatmeal and cold overnight oats. Zego also has many baking recipes for treats like muffins and energy balls.
7. Quinoa
Besides rice, quinoa is probably the gluten-free grain I eat the most of in my meals. I love using it as the base for a filling lunch salad or as a dinner side. It’s light, fluffy, and has a slightly nutty flavor.
Even better, quinoa is one of the best whole grains for you. It’s high in antioxidants as well as nutrients like fiber (5.18 grams per cup), protein, magnesium, iron, zinc, and copper. As The Spruce Eats reports, quinoa contains all nine essential amino acids, meaning it’s a complete protein.
How to eat it: You can use quinoa similarly to rice. GIG recommends rinsing your quinoa first to get rid of saponins, the bitter coating. I use Lundberg Organic Tri-Color Quinoa and cook it in my rice cooker.
You can also find quinoa pasta. I bought Qori Pasta (gluten-free pasta made with organic quinoa) at the Wicked Gluten-Free Expo and really like it.
8. Sorghum
Sorghum is finally having its moment as a gluten-free grain. As GIG explains, sorghum contains high amounts of anthocyanins, an antioxidant also found in blueberries. Sorghum is also an excellent source of fiber, containing 12.1 grams per cup. It’s full of iron, potassium, and B vitamins too.
How to eat it: Per The Spruce Eats, sorghum is usually ground into flour for baking—but because it has a mild flavor, you can also prepare it like risotto or add it to salads and stir fries. Try Bob’s Red Mill Stone Ground Sorghum Flour for baking or Bob’s Red Mill Whole Grain Sorghum for cooking.
9. Teff
Finally, we come to teff—the little seed that could. With a sweet flavor profile, teff is usually used as flour for gluten-free baking, but you can cook it whole too. Why eat teff? Well, one cup of teff contains 10 grams of protein and 7 grams of fiber—along with plenty of thiamine (a B vitamin).
How to eat it: Try Maskal Organic Ivory Teff Flour, which you can use to make pancakes or almond teff shortbread (both recipes are included with the flour). If you’d like to cook with the grain, try Maskal Organic Brown Teff Grain. You can simmer it on the stovetop with liquid just as you would with other grains.
Bonus: Check out
’s guide to adlay, a naturally gluten-free grain that hails from Southeast Asia.Let me know what your favorite gluten-free grains are in the comments!
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Such a great list of gluten-free grains!
I always love a good write up on gluten free grains! My favorite grains for gluten free sourdough are GF oats and buckwheat. What are your favorite grains Christina?