Question
I have celiac disease, and I find it difficult to get enough grains in my diet. Do you have 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 (such as one slice of bread or 1/2 cup of cereal), 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." Consider the suggestions in the chart below for adding gluten-free grains to your diet.
| Gluten-free grains/grain products* | Serving size |
| Breads - Breads, English muffins and bagels 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, grits) 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
- Flax
- Millet
- Soy
| 1/2 to 1 cup |
*Products vary by manufacturer, so it's important to be sure that the brand you purchase is gluten-free. Shopping guides that list gluten-free products are available. Check with a dietitian or celiac disease support group.
Other grain products that are not gluten-free include those made with spelt, kamut, bulgur, couscous, emmer and einkorn.
Last Updated: 05/31/2008
