Celiac disease diet: How do I get enough grains?

Grains are an important part of a healthy diet. They are a good source of healthy carbohydrates, various vitamins and minerals, and fiber, and they are naturally low in fat. When possible, choose foods made with enriched flours for added vitamins and minerals. Whole grains are even better for you. These include brown or wild rice, quinoa, amaranth, pure buckwheat, flax, whole corn, millet, sorghum, and teff.

Because people with celiac disease must avoid gluten — a protein found in foods containing wheat, barley and rye — it can be a challenge to get enough grains. However, many large grocery stores and specialty food stores carry ready-to-eat gluten-free grain products. The labels on such products will state that the product is "gluten-free." Consider the suggestions in the chart below for adding gluten-free grains to your diet.

*Products vary by manufacturer, so be sure that the brand you purchase is gluten-free. Shopping guides that list gluten-free products are available. Check with a registered dietitian or celiac disease support group.

Oats may not be harmful for most people with celiac disease. However, oat products are frequently contaminated with wheat, so it's best to avoid oats. If your doctor or dietitian suggests trying oats, be sure to look for oats from a reputable gluten-free supplier.

Most gluten-free grain products aren't supplemented with vitamins, so it's a good idea to take a vitamin supplement.

Grain products that are not gluten-free include any type of wheat (including farina, graham flour, semolina and durum), barley, rye, bulgur, Kamut, kasha, matzo meal, spelt, triticale, couscous, emmer and einkorn.