Article / Updated 03-26-2016
If you're on a gluten-free diet, you need to know what foods are safe to eat. Gluten-free foods are not hard to find — if you know what to include on your shopping list. Grains and starches you can eat safely You have lots of choices for gluten-free grains and starches. Even if you’re an old pro who’s been gluten-free for years, some of these may be new to you: Amaranth Arrowroot Beans Buckwheat/groats/kasha Chickpeas (garbanzo beans, besan, cici, chana, or gram — not to be confused with graham, which does have gluten) Corn Garfava Job’s Tears Mesquite (pinole) Millet Montina (Indian ricegrass) Oats (but they may be contaminated with wheat and other grains) Potato Quinoa (hie) Ragi Rice Sorghum Soy Tapioca (gari, cassava, casaba, manioc, yucca) Taro root Teff Glutinous rice does not contain gluten!