Question
I have celiac disease, and I find it difficult to get enough grain servings in my diet. Any suggestions?
Answer
Grains are an important part of a healthy diet. They are a good source of complex carbohydrates, various vitamins and minerals and are naturally low in fat. Whole grains are even better for you. Because people with celiac disease must avoid gluten — a protein found in foods containing wheat, barley, rye and sometimes oats — it can be a challenge to get enough grains. However, if you consider that one serving of grains is fairly small, it may not seem so overwhelming to get in the recommended number of servings each day. Many large grocery stores and specialty foods stores carry ready-to-eat gluten-free grain products. The labels on such products will state that the product is "gluten free."
| Gluten-free grains/grain products* | Serving size |
Breads - Breads ready-made from rice, potato, bean, tapioca or corn flours
- Frozen, gluten-free waffles
- Gluten-free mix or frozen ready-made pizza crust
- Homemade breads, biscuits, pancakes, waffles, muffins or quick breads made from gluten-free flours
- Corn tortillas
| 1 slice or piece |
Cereals - Cooked corn (hominy) or rice cereals
- Gluten-free puffed rice
- Gluten-free cornflakes or rice flakes
| 1/2 to 1 cup |
Snacks - Crackers or crispbreads made from rice or corn
- Potato or corn chips
- Popcorn
- Rice cakes
- Pretzels made from gluten-free flours
| 1 ounce (check label) |
Baked goods - Gluten-free biscotti, cakes and cookies
| Check label |
Other - Brown, wild or white rice
- Pasta made from rice, corn, amaranth or pure buckwheat
- Kasha made with pure buckwheat
- Corn
- Quinoa
| 1/2 to 1 cup |
*Products vary by manufacturer, so it is important to be sure that the brand you purchase is gluten-free. Shopping guides that list gluten-free products are available from the Celiac Sprue Association.
Last Updated: 05/31/2006
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