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Which grains and starches should you avoid—and which are safe?

Gluten Free Diet GuideFor those who have celiac disease or are sensitive to gluten, following a gluten free diet means giving up many grains, pastas, cereals and processed foods. There are, however, tasty grain and starch alternatives to wheat and other sources of gluten. Here our nutrition experts offer a handy list of grains and starches for people trying to avoid gluten in their diet.

Grains

Amaranth

Buckwheat

Corn

Finger millet (Ragi)

Job’s tears

Millet

Montina (Indian rice grass)

Quinoa

Rice

Sorghum

Tef (or teff)

Wild rice

Starches

Arrowroot

Beans (such as: black, navy, pinto, soy, lentils)

Cassava

Flax

Nuts (almonds, walnuts, hazelnuts)

Peas

Potatoes

Sago

Seeds

Tapioca

Yucca

Unsafe Grains & Starches

All of the terms below refer to wheat products that contain gluten and must be avoided on a gluten-free diet:

Bromated flour

Bulgur

Durum flour

Enriched flour

Farina

Flour

Gluten flour

Graham flour

Phosphated flour

Plain flour

Self-rising flour

Semolina

White flour

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