Gluten Free Grains
This table give the status of common grains and flours as applied to a gluten-free diet. Grains marked “No” under Gluten Free Compatible are not gluten free and are not compatible with a gluten-free diet. Grains marked “?” are questionable, and may vary depending on processing, or may be inadvisable for other reasons.
| Grain | Gluten Free Compatible? | Information |
| Almond Flour |
Yes | Sweet, edible nut ground into flour. |
| Amaranth | Yes | Leafy plant whose seeds are ground into flour. Blood group B should avoid. |
| Arborio Rice |
Yes | Short-grain white rice |
| Aromatic Rice |
Yes | Brown or white rice with nutty aroma. |
| Arrowroot | Yes | Extracted starch used as a thickener. Blends well with gluten-free flours. Interchangable with corn starch. |
| Artichoke | Yes | Flower head can be dried and ground into flour. Blood group B should avoid. |
| Barley | No | May be part of hydrolyzed plant protein (HPP) or hydrolyzed vegetable protein (HVP). |
| Basmati Rice |
Yes | Very slender, long-grain rice. |
| Beans | Yes | Can be dried and ground into flour. Many gluten-free varieties available. |
| Black and Red Rice |
Yes | Rare asian rice grains. |
| Brown Rice |
Yes | Rice grains with olny hulls removed. Can be ground into flour. |
| Buckwheat | Yes | Black seeded herb, can be used whole or ground into flour. |
| Bulgur | No | Cleaned and sifted wheat. |
| Chestnut | Yes | Smooth, edible nut. Can be ground into flour, but does not bind well. |
| Chickpea (Garbanzo) |
Yes | Legume seed, can be ground into flour. Blood groups A, B and AB should avoid. |
| Corn | ? | American Maize. Gluten free, but inflammatory. Best avoided. |
| Dal | Yes | Split peas or beans from India. Blood groups B and O shpuld avoid. |
| Flaxseed | Yes | Nutty flavored seed. Can be ground into meal. |
| Glutinous Rice (Sticky Rice) |
Yes | Glutinous refers to sticky texture when cooked. Gluten free. |
| Japonica Rice |
Yes | Specialty rice variety. |
| Jasmine Rice |
Yes | Variety of aromatic rice. |
| Job’s Tears |
Yes | Grass seed, resembling large barley. |
| Kamut | No | Large wheat variety. |
| Kasha | Yes | Roasted buckwheat groats. |
| Kudzu | Yes | Roots yield a starch that can be used as thickener. |
| Lentils | Yes | Tiny lens-shaped seeds. |
| Millet | Yes | Grass seed, can be ground into flour |
| Modified Tapioca Starch |
Yes | Tapioca modified to improve consistency. Blood group B should avoid. |
| Oats | ? | Products must specifically say gluten-free. May be contaminated otherwise. |
| Potato Flour |
Yes | Potatoes can be ground for flour. Blood groups A and O should avoid. |
| Quinoa | Yes | Related to amaranth. Seed can be used whole or ground into flour. |
| Red Rice |
Yes | Rice variety grown in South Carolina. |
| Rice | Yes | Rice is gluten-free and non-allergenic. Can be ground into flour. |
| Rye | No | Grain and flour used for baking and alcohol. |
| Short-Grain Rice |
Yes | Rice with very short and thick grains. |
| Sorghum | Yes | Cereal grain used as flour or sweet syrup. |
| Spelt | No | Variety of wheat. |
| Sweet Potato |
Yes | American vine cultivated for orange tuber. Can be ground into flour. Blood groups A and B should avoid. |
| Tapioca | Yes | Starchy plant used mainly as thickener. Blood groups AB and B and GenoType Gatherers should avoid. |
| Taro | Yes | Similar to tapioca. Blood group B should avoid. |
| Triticale | No | Cross of wheat and rye. |
| Water Chestnut |
Yes | Edible tube of water plant. Can be ground into flour. |
| Wheat | No | All wheat products contain gluten. |
I think this list is a great tool…I have had the genetic testing and do not have Celtic Disease. Is it possible to have problems with gluten when one does not have any of the genetic markers? Thanks for your help. Hillra Qualls