Nutrition Diet: How to get carbs if you're gluten-free?

November 8, 2025 •

4 min read

According to research from Johns Hopkins Medicine, many processed gluten-free products are often lower in fiber, iron, and B vitamins compared to their wheat-based counterparts. This makes understanding how to get carbs if you're gluten-free? from whole, naturally safe foods crucial for maintaining a balanced and healthy diet, whether for celiac disease or personal choice.

Quick Summary

This guide details how to build a carbohydrate-rich diet using whole grains, starchy vegetables, legumes, fruits, and safe processed alternatives. It outlines strategies for finding healthy sources of carbs and managing the risks of cross-contamination.

Key Points

Embrace Naturally Gluten-Free Foods: Prioritize whole food sources like starchy vegetables, fruits, legumes, and safe grains to get your carbs.
Choose Whole Grains Over Refined: Opt for nutrient-dense options like quinoa, brown rice, and certified gluten-free oats instead of low-fiber processed alternatives.
Diversify Your Plate: Don't rely on just one or two carbohydrate sources. Incorporate a variety of different grains, legumes, and vegetables to ensure a broad spectrum of nutrients.
Be Vigilant About Cross-Contamination: For celiac disease, strict separation of cooking surfaces and utensils is essential. Always look for certified gluten-free labels.
Don't Fear Processed Options, but Check Labels: Use certified gluten-free processed foods, like pasta or bread, for convenience but check that they are also high in fiber or fortified with nutrients.

Sourcing Carbohydrates from Naturally Gluten-Free Foods

Many individuals with celiac disease or non-celiac gluten sensitivity require a strict gluten-free diet to manage their health. However, some processed gluten-free products can be higher in unhealthy ingredients like sugar and fat, while being lower in fiber and micronutrients. Shifting your focus to naturally gluten-free carbohydrate sources is the key to maintaining a nutritious diet. These wholesome options are not only safe but also rich in vitamins, minerals, and fiber, which are often lacking in poorly planned gluten-free diets.

Grains and Pseudocereals

Contrary to popular belief, a gluten-free diet is far from grain-free. Many grains and pseudocereals, which are botanically not true grains but are used similarly in cooking, are naturally safe and nutritious.

Quinoa: A complete protein source, offering fiber, iron, and magnesium. It’s a versatile base for salads, bowls, and side dishes.
Rice: All types of rice, including brown, white, and wild rice, are naturally gluten-free. Brown rice offers more fiber than white rice and makes a perfect side dish or base for stir-fries and casseroles.
Buckwheat: Despite its name, it’s not related to wheat. Buckwheat groats and flour are rich in B vitamins, fiber, and iron.
Millet: This ancient seed is a great substitute for couscous. It provides fiber, protein, and has a mild, nutty flavor.
Sorghum: Used in cereals, baked goods, and as a cooked grain, sorghum is full of antioxidants and B vitamins.
Amaranth: A small, ancient grain packed with minerals like calcium and iron.
Certified Gluten-Free Oats: Oats are naturally gluten-free, but they are often cross-contaminated during processing with wheat, barley, or rye. Always look for oats certified as gluten-free to ensure safety.
Teff: This tiny, fiber-rich grain can be used to make porridge or flour for baking.

Starchy Vegetables, Legumes, and Fruits

These food groups are excellent sources of complex carbohydrates, fiber, and essential micronutrients. They offer great versatility for crafting delicious and satisfying meals.

Starchy Vegetables:
- Potatoes (white and sweet): Both are excellent, affordable carbohydrate sources. Sweet potatoes are also high in Vitamin A.
- Corn: Can be enjoyed on the cob, as cornmeal (polenta, grits), or in corn tortillas.
- Peas and Squash: Green peas, butternut squash, and acorn squash are healthy and delicious starchy vegetable options.
- Plantains: A tropical fruit high in resistant starch that can be cooked and enjoyed like a starchy vegetable.
Legumes:
- Lentils: A great source of fiber, protein, and carbohydrates, ideal for soups, curries, and salads.
- Beans and Chickpeas: Black beans, kidney beans, and chickpeas are all fantastic for adding fiber and bulk to meals.
Fruits: Fruits provide simple carbohydrates for quick energy, along with fiber and vitamins. Bananas, apples, berries, and mangoes are particularly good sources.

Navigating Processed Gluten-Free Products and Cross-Contamination

While focusing on whole foods is best, processed gluten-free products can be convenient. It is crucial to be vigilant about cross-contamination, especially for those with celiac disease. The Coeliac Society of Ireland provides excellent guidelines on minimizing cross-contamination risks at home.

Gluten-Free Processed Carb Options

Pasta: Made from ingredients like corn, rice, or legumes, gluten-free pasta is widely available.
Bread and Baked Goods: These products use alternative flours like rice, corn, or nut flours.
Tortillas and Wraps: Look for products made from corn or other gluten-free flours.
Cereals and Bars: Many brands offer certified gluten-free options. Always check labels carefully.

Comparison of Whole vs. Processed Gluten-Free Carbs


Feature	Whole Foods (e.g., Quinoa, Sweet Potatoes)	Processed GF Carbs (e.g., Rice Pasta, GF Bread)
Nutrient Density	Higher in naturally occurring fiber, vitamins, and minerals.	Often lower in fiber and essential nutrients unless fortified.
Ingredients	Single-ingredient or minimally processed.	May contain gums, binders, and multiple flour types to mimic gluten's structure.
Fiber Content	Generally high in dietary fiber, aiding digestive health.	Variable; many products are low in fiber, despite being labeled gluten-free.
Cost	Frequently more cost-effective as staple ingredients.	Often significantly more expensive than their gluten-containing counterparts.
Glycemic Index	Often lower due to higher fiber content, leading to a slower release of energy.	Can be higher, potentially causing more rapid blood sugar spikes.

Practical Tips for a Balanced Gluten-Free Diet

Build Your Plate: Use naturally gluten-free sources like rice or quinoa as the base for meals, paired with a protein source and plenty of vegetables.
Diversify Your Grains: Don't rely solely on rice. Incorporate a variety of gluten-free grains to maximize your nutrient intake. Experiment with buckwheat pancakes for breakfast or millet pilaf for dinner.
Read Labels Diligently: Cross-contamination is a serious concern. Always read ingredient labels and look for certified gluten-free logos, especially for products that could be processed in a shared facility. The Mayo Clinic offers helpful guidance on how to avoid gluten cross-contamination.
Prevent Cross-Contamination at Home: If living with others who eat gluten, use separate utensils, cutting boards, toasters, and condiments to prevent cross-contact.
Boost Fiber Intake: Increase your fiber by snacking on fruits, nuts, and seeds. Add beans or lentils to soups and salads for a substantial fiber boost.

Conclusion

Adopting a gluten-free diet does not mean you must sacrifice carbohydrates or a nutrient-rich diet. By prioritizing naturally gluten-free whole foods such as fruits, vegetables, legumes, and safe grains, you can easily meet your carbohydrate needs while improving your overall nutritional health. While processed gluten-free products can offer convenience, focusing on whole foods reduces the risk of nutrient deficiencies and offers a more balanced approach. With careful planning and attention to cross-contamination, a gluten-free diet can be varied, delicious, and fulfilling.

Frequently Asked Questions

Yes, it is possible to get enough fiber. Focus on naturally high-fiber, gluten-free foods such as legumes (lentils, beans), fruits (berries, apples), vegetables (sweet potatoes, Brussels sprouts), and certain grains like quinoa and certified gluten-free oats.

Yes, all rice is naturally gluten-free. This includes white, brown, wild, basmati, and jasmine rice. Be cautious with seasoned rice mixes or pilafs, which might contain gluten-containing additives.

There are many gluten-free pasta options available, typically made from corn, rice, or legumes. Legume-based pastas, like chickpea or lentil, often provide more protein and fiber than rice-based alternatives.

Yes, it is highly recommended. While oats are naturally gluten-free, they are frequently processed in facilities that also handle wheat, barley, and rye, leading to a high risk of cross-contamination. Certified gluten-free oats are processed under special controls to prevent this.

To prevent cross-contamination, use separate toasters, cutting boards, and utensils for gluten-free cooking. For shared condiments like peanut butter or butter, use a separate, dedicated jar or tub.

Processed gluten-free products, like bread and pasta, are often more expensive than their gluten-containing counterparts. However, focusing on naturally gluten-free whole foods such as rice, potatoes, and legumes can be more budget-friendly.

Fresh, raw fruits and vegetables are naturally gluten-free. Just be careful with pre-packaged or processed fruit and vegetable products that may have gluten-containing ingredients in sauces, batters, or coatings.