Gluten-Free 101: Best Grains, Flours & Hidden Gluten Sources

What is Gluten and Why Should You Avoid It?

If you've recently been told to eliminate gluten from your diet, you might be feeling overwhelmed and wondering what it means for your daily meals. Or maybe you're supporting a loved one who has coeliac disease or gluten sensitivity and want to make the transition easier.

Considering the way that most of us have been bred and raised in Western society with carb-heavy diets that begin with a staple of some crunchy white.. wheat-full bakery item, or a big helping of gluten-laden cereals.. it’s no wonder this revelation can leave us feeling like we’ve just landed on another planet.

With gluten found in so many staple foods, it can feel like an impossible task at first. But don’t worry—we’re here to simplify gluten-free living by explaining what gluten is, where it hides, and the best naturally gluten-free foods you can enjoy.

Gluten 101: What is Gluten?

Gluten is a group of proteins found in certain grains. It acts as a binding agent that gives dough its elasticity and baked goods their chewy texture. The two main gluten proteins are:

• Gliadin (responsible for the rise in dough)

• Glutenin (provides elasticity and strength)

Which Grains Contain Gluten?

Gluten is found in the following grains: 
❌Wheat (all varieties including spelt, durum, farro, and einkorn)
❌ Barley
❌ Rye
❌ Malt (a barley-derived ingredient)
❌ Triticale (a hybrid of wheat and rye)

These grains and their derivatives are commonly found in bread, pasta, cereals, and baked goods. 
Foods like Cous cous, Orzo/Risoni, and Semolina are all made from wheat. 

Are Oats Gluten-Free?

Oats themselves do not naturally contain gluten. However, they are often grown and processed in facilities that handle wheat, barley, and rye, leading to cross-contamination.

Additionally, oats contain a protein called avenin, which is similar in structure to gluten. While avenin is not the same as gluten, some individuals with coeliac disease or gluten sensitivity may still react to it. The severity of the reaction varies from person to person, which is why it’s recommended to opt for certified gluten-free oats and consult with a healthcare professional if symptoms persist.

✅ To ensure safety, always choose certified gluten-free oats that are tested to be free of contamination, or avoid oats and consider alternate products which can be used in similar applications such as quinoa, rice, amaranth or buckwheat. 

🔗 Related Products: Quinoa Flakes, a great 'flaked' oat alternative that's high protein, and contains all 9 essential amino acids, making it incredibly wholesome and nutritious.  

Are There Hidden Gluten Sources?

Many processed foods contain gluten in unexpected places, making it essential to read labels carefully. Common hidden sources of gluten include:
❌ Soy sauce (contains wheat, unless labelled gluten-free)
❌ Sauces and gravies (thickened with wheat flour)
❌ Processed meats (some contain wheat-based fillers)
❌ Confectionery (often contains wheat glucose syrup)
❌ Beer and some spirits (unless labelled gluten-free)

✅ Tip: Always look for products that are HACCP-certified gluten-free to reduce the risk of exposure.

Gluten-Free Diet: What Can You Eat?

Going gluten-free doesn’t mean giving up delicious food! There are plenty of nutritious, naturally gluten-free grains, seeds, and legumes that can replace wheat-based products.

Our Top 25 Naturally Gluten-Free Foods

These gluten-free alternatives are great for baking, cooking, and everyday meals:

Seeds & Legumes:

✔ Almonds (almond meal)
✔ Chia seeds (chia flour)
✔ Flaxseeds (linseed meal)
✔ Pea flour (yellow pea)
✔ Pumpkin seeds (pepitas)
✔ Sunflower seeds (sunflower meal)
✔ Psyllium husk (binds gluten-free doughs)
✔ Chickpeas (besan flour)
✔ Faba beans (fava bean flour)
✔ Hemp seeds (hemp protein)

Gluten-Free Grains & Flours:

✔ Amaranth (amaranth flour)
✔ Buckwheat (buckwheat flour)
✔ Cassava root (cassava flour)
✔ Coconut (coconut flour)
✔ Corn (cornflour or maize)
✔ Millet (millet flour)
✔ Potato starch (great for thickening)
✔ Quinoa (quinoa flour & flakes)
✔ Rice (brown & white rice flour)
✔ Sorghum (sorghum flour)
✔ Tapioca starch (from cassava root)
✔ Teff (teff flour)
✔ Tigernut flour (nutty, fibre-rich flour)

🔗 Related Products: Shop Gluten-Free Flour Collection

Here's our top picks, for your Gluten Free pantry staples 👇 

Final Thoughts: Thriving on a Gluten-Free Diet

Switching to a gluten-free diet might seem challenging at first, but with the right knowledge, it’s completely manageable and even enjoyable!

💡 Key Takeaways: ✅ Gluten is found in wheat, barley, and rye.
✅ Oats are gluten-free but can be contaminated—choose certified GF oats or swap out for quinoa flakes for a safer and nutritious alternative.
✅ Some people react to avenin in oats, so monitor symptoms if unsure.
✅ There are many naturally gluten-free grains and flours available.
✅ Not all Buckwheat is gluten free, as it's often cross-contaminated. Choose tested gluten free buckwheat to avoid possible allergen reaction.
✅ Always read labels and watch out for hidden gluten sources.
✅ Choose whole foods & naturally gluten-free and tested products whenever possible.

Remember, food is fuel for your body, and those with gluten sensitivity often have damaged gut lining and can even lead to malnutrition, so opt for healthier wholefoods where you can. 

Many of the above foods have been available for centuries, but they are now more readily available than ever before.
So get to know them, try out baking from scratch, and supplementing whenever possible for a healthier option that will help you start your journey to better health!

🔗 Explore our Gluten-Free Ingredients Collection → Shop Now

What’s your biggest challenge with going gluten-free? Share your thoughts in the comments! 👇