- You can eat many grains, flours, and starches, including:
- Wild rice
- These grains, flours, and starches are naturally gluten-free. They do not by nature contain harmful protein.
- But these grains, flours, and starches may be contaminated with gluten from wheat, barley, and rye. 1
- When a gluten-free grain is contaminated with a gluten-containing grain it is called cross-contamination or cross contact.
- Cross-contamination can occur when a gluten-free grain is grown, harvested, transported, processed, or stored with or close to wheat, barley, or rye.
- Whenever possible you should buy naturally gluten-free grains and flours that are labeled gluten-free. 2
- Try to buy products made from naturally gluten-free grains, such as rice crackers, rice noodles, rice and corn based breakfast cereal, and corn tortillas that are labeled gluten-free. 2
- Based on proposed rules, labeled gluten-free food should contain less than 20 parts per million of gluten.
TAKE HOME MESSAGES:
- There are many naturally gluten-free grains, flours, and starches.
- These foods may be cross contaminated with gluten.
- Buy labeled gluten-free products whenever possible.
- Thompson T, Lee AR, Grace T. Contamination of Naturally Gluten-Free Grains, Seeds, and Flours in the United States: A Pilot Study. J Am Diet Assoc. 2010;110:937-940.
- Celiac Disease Toolkit. American Dietetic Association. Chicago, IL, 2011.
Revision Date: 8-29-12
Author: Tricia Thompson, MS, RD
Editors: Melinda Dennis, MS, RD, LDN and Daniel Leffler, MD, MS