Gluten-free grains -
Learn more about including uncontaminated oats in your gluten-free diet here. Getting enough fibre is important for a healthy lifestyle. Get creative with meals, snacks and baking by adding or substituting high-fibre grains, vegetables, fruit and legumes.
Dietitians look beyond fads to deliver reliable, life-changing advice. Want to unlock the potential of food? Connect with a dietitian. Home Articles Allergies and Intolerances Fibre and the Gluten-Free Diet. A low fibre diet is common for people who follow a gluten-free diet.
This is because gluten-free foods are often made with low fibre refined flours and starches. Read on to learn about why fibre is important, how much you need, which gluten-free foods are higher in fibre and ways to get enough in your diet.
Why is fibre important? How much fibre do I need? Aim for the following amounts of fibre every day: Age group Recommended amount of fibre per day grams Children years old 19 Children years old 25 Boys years old 31 Boys years old 38 Girls years old 26 Girls years old 26 Men years old 38 Men 51 and over 30 Women years old 25 Women 51 and over 21 Pregnant women 28 Breastfeeding women 29 What gluten-free whole grains are high in fibre?
Gluten-free whole grain per 1 cup serving Amount of fibre grams Amaranth 18 Millet 17 Buckwheat 17 Oats pure, uncontaminated 16 Sorghum 12 Quinoa 10 Teff 11 Wild rice 10 Brown rice 6 Read more about whole grains here.
Which gluten-free foods are high in fibre? Here are some examples of high fibre gluten-free foods: Gluten-free food mL or 1 cup Amount of fibre grams Vegetables Artichoke 10 Green peas 9 Broccoli 5 Turnip greens 5 Brussel sprouts 4 Sweet corn 4 Fruit Raspberries 8 Pear, with skin 5 Apple, with skin 4 Banana 3 Legumes Split peas, cooked 16 Lentils, cooked 16 Black beans, cooked 15 Lima beans, cooked 13 Baked beans, cooked 10 Nuts and seeds are also a source of fibre.
Can I eat oats on a gluten-free diet? Tips on adding fibre to your diet Adding fibre to snacks Add ¼ cup of pure uncontaminated oats to smoothies for an extra dose of fibre. Sprinkle ground flax seed on top of yogurt for a healthy morning snack.
Making a fruit-crisp? Use quinoa, pure uncontaminated oatmeal or gluten-free granola for the topping. Many people choose to avoid eating gluten, a protein found in wheat.
There are many reasons that may prompt an individual to avoid gluten in their diet, including celiac disease an autoimmune condition where gluten causes white blood cells to attack the lining of the intestine , a wheat allergy , gluten intolerance or sensitivity , or other digestive health condition.
Fortunately, following a gluten-free diet doesn't mean you have to avoid all grains. There are a number of grains that are naturally gluten-free. These grains include oats, quinoa, millet, amaranth, and corn. This article will discuss which grains are gluten-free, where to buy them, and the best ways to enjoy them.
Gluten is a form of protein that can be found in wheat products and some other grains such as rye and barley. While some grains contain gluten, there are a number of naturally gluten-free grains that those following a gluten-free diet can enjoy. These include oats, quinoa, brown rice , corn, millet, amaranth, teff, and buckwheat.
Most of these gluten-free grains can be purchased at grocery stores. Some less popular grains may need to be purchased from a health food or specialty store or ordered online. There is a risk of cross-contamination during the processing of gluten-free grains if they are grown, milled, or manufactured near grains that may contain gluten.
If you have a severe allergy, it's important to look for products manufactured in gluten-free facilities that are third-party tested and certified gluten-free.
It is also best to avoid purchasing gluten-free grains from bulk bins as the open accessibility also increases the risk of cross-contamination. There are a number of naturally gluten-free grains that can be safely consumed by those who need to follow a gluten-free diet.
These grains include:. Oats are a type of gluten-free cereal grain that is revered for their rich stores of the soluble fiber beta-glucan. This fiber helps promote feelings of fullness and slows the release of blood sugar into the bloodstream.
The beta-glucan in oats has also been shown to help lower cholesterol and reduce the risk of coronary heart disease. In addition to fiber, oats are also a good source of nutrients and minerals, including:. There are many forms of oats available, depending on how they are processed.
Types include quick or instant, rolled or old-fashioned, steel-cut, oat groats, and oat bran. There is even oat flour available that is used in baked goods. Enjoy a hot bowl of oats topped with honey and berries for breakfast, use them to make homemade granola or muesli, or whip up savory oats with chicken broth and cheese and serve as you would risotto.
Oats are also delicious stirred into batter for bread and cookies. Technically a type of seed, quinoa is a gluten-free, grain-like food that comes in various colors, including black, red, white, and yellow.
Quinoa can be a great addition to the diet as it is nutritionally dense and contains a high amount of antioxidants. Quinoa is also one of just a few plant-based foods that is a complete protein, meaning it contains all nine essential amino acids that the body cannot make on its own. Quinoa contains a number of vitamins and minerals such as:.
With a nutty flavor and light fluffy texture, quinoa can be eaten as a breakfast porridge, served as a side dish instead of rice, added to salads, and even used to bulk up soups and stews. For the best flavor, be sure to rinse quinoa well before cooking.
The seed's exterior naturally develops a bitter-tasting chemical coating that acts as a pesticide when the plant is growing, but this chemical should be removed before eating. Rice is a starchy grain that is a staple of diets around the world.
There are over 40, varieties of rice worldwide, and all types are gluten-free. This includes white, brown, red, black, and wild rice. White rice has been milled and polished to remove the outer hull, but whole grain varieties such as brown rice and wild rice, leave the hull intact.
Whole grain rice is a more nutritious option as it delivers fiber and other nutrients including:. Depending on the length and width of the grains and the amount of starch in each grain, rice can be light and fluffy, chewy and nutty, or sticky.
Experiment with varieties to find your favorite. Rice is traditionally used to make risotto, paella, and jambalaya and as a base for stir-fries. It's also delicious in salads, added to soups, and served with meat or vegetables.
Rice flour is often used in gluten-free baking mixes. Corn is a naturally gluten-free cereal grain that is a good source of fiber, vitamins, and antioxidants such carotenoids.
It is consumed in many forms in many cultures. Gluten-free derivatives of corn include:. Corn contains nutrients like:.
Try using corn kernels to make succotash or other side dishes, and use cornmeal to make gluten-free cornbread or polenta. Corn tortillas are delicious for tacos or quesadillas and cornstarch can be used to thicken soups and cobblers.
Corn can also be eaten as a fun snack like popcorn. Popcorn is naturally gluten-free, but some flavorings and additives used in popcorn at cinemas or fairs may not be gluten-free.
Always check the ingredients for ingredients containing gluten, or make your own popcorn at home. Millet has only recently gained popularity in the United States.
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