What Grains Do Not Contain Gliadin? A Comprehensive Guide

November 17, 2025 •

4 min read

An estimated three million Americans have celiac disease, and many more experience non-celiac gluten sensitivity, conditions where the protein gliadin is the primary culprit. Fortunately, numerous grains and pseudocereals do not contain gliadin, providing safe and nutritious options for a restricted diet.

Quick Summary

This guide lists grains naturally free of gliadin, such as rice, corn, quinoa, and amaranth. It details the risks of cross-contamination, especially with oats, and explains why certified gluten-free products are essential for those with sensitivities.

Key Points

Gliadin-Free Grains: Safe options include rice, corn, millet, sorghum, and teff, along with pseudocereals like quinoa, amaranth, and buckwheat.
Oats Require Caution: While naturally gliadin-free, oats are often cross-contaminated during processing, so only certified gluten-free oats are safe for those with sensitivities.
Pseudocereals Are Safe Alternatives: Quinoa, amaranth, and buckwheat are seeds, not true grains, making them excellent, nutrient-dense gliadin-free choices.
Certification Prevents Cross-Contamination: Look for the 'certified gluten-free' label on products, especially oats and processed items, to ensure they meet safety standards.
Health Benefits: A gliadin-free diet can lead to significant improvements in digestive health, energy levels, and nutrient absorption for sensitive individuals.
Gliadin is a Component of Gluten: Gliadin is the specific protein within gluten that triggers the autoimmune response in celiac disease, making a gliadin-free diet necessary.

Understanding Gliadin and Gluten

Gluten is not a single protein but a complex mixture of proteins, primarily gliadin and glutenin, found in wheat, barley, and rye. For individuals with celiac disease and non-celiac gluten sensitivity (NCGS), it is the gliadin component that triggers an adverse immune response. In celiac disease, this reaction damages the lining of the small intestine, leading to malabsorption of nutrients and various systemic symptoms. A strict gliadin-free diet is the only effective treatment, making it crucial to understand which grains are safe to consume.

The Naturally Gliadin-Free Grains and Pseudocereals

A wide array of delicious and healthful grains and pseudocereals are naturally gliadin-free and can form the foundation of a gluten-free diet.

Rice (All Varieties)

From brown rice to white rice, and specialty varieties like wild, basmati, and jasmine, all forms of pure rice are naturally gliadin-free. It is a versatile, easily digestible, and culturally significant staple that can be used in countless dishes. Whole-grain varieties like brown and wild rice offer additional fiber and nutrients.

Oats (Certified Gluten-Free)

Pure oats do not contain gliadin but do contain a similar protein called avenin, to which a small percentage of individuals with celiac disease may be sensitive. The most significant issue, however, is cross-contamination. Oats are frequently grown and processed in facilities that also handle wheat, barley, and rye. To ensure safety, anyone on a gliadin-free diet should only consume oats that are explicitly labeled as "certified gluten-free".

Corn and its Derivatives

Corn is a naturally gliadin-free grain rich in fiber, B vitamins, and antioxidants. Corn-based products, such as cornmeal, popcorn, corn flour, and corn tortillas, are safe as long as they are not mixed with gluten-containing ingredients. Always check labels on processed products for hidden gluten.

Pseudocereals: Quinoa, Amaranth, and Buckwheat

Pseudocereals are seeds from broadleaf plants that are used like grains. They are all excellent gliadin-free alternatives.

Quinoa: This South American pseudocereal is a nutritional powerhouse, boasting all nine essential amino acids, making it a complete protein. It is also high in fiber, iron, and magnesium.
Amaranth: Once a staple of the Aztecs, this ancient seed is high in protein, fiber, and important minerals like iron and calcium. Amaranth has a distinct earthy flavor and can be used in porridges or baking.
Buckwheat: This pseudocereal is a common source of confusion due to its name. Rest assured, it is not related to wheat and is completely gliadin-free. Roasted buckwheat groats, known as kasha, have a rich, nutty flavor and are packed with B vitamins, fiber, and minerals.

Ancient Grains: Millet, Sorghum, and Teff

Several other ancient grains offer safe and nutritious options for a gliadin-free diet.

Millet: Known for its mild, nutty flavor, millet is a versatile grain that can be cooked to a fluffy, rice-like consistency or into a creamy porridge. It is a good source of protein and essential nutrients.
Sorghum: This African grain has a resilient, chewy texture and a nutty flavor. It can be cooked whole or ground into flour for baking and is high in fiber and antioxidants.
Teff: Hailing from Ethiopia, teff is the world's smallest grain, yet it is rich in protein, calcium, and iron. Its flour is traditionally used for making injera flatbread but can also be used as a side dish.

Cross-Contamination and the Importance of Certification

Even with naturally gliadin-free grains, the risk of cross-contamination is a serious concern, especially for those with celiac disease. This can occur at any stage from planting to processing, as these grains may share equipment or storage facilities with wheat, barley, or rye. To guarantee safety, it is imperative to purchase products with a "certified gluten-free" label. This certification verifies that the product meets stringent standards and contains less than 20 parts per million of gluten, making it safe for most individuals with sensitivities.

Comparison: Gliadin-Free vs. Gliadin-Containing Grains


Feature	Gliadin-Free Grains (e.g., Rice, Quinoa)	Gliadin-Containing Grains (Wheat, Barley, Rye)
Gliadin Content	None naturally; requires certification to ensure no contamination.	Present; responsible for triggering autoimmune response.
Primary Protein	Varies; pseudocereals often contain complete proteins.	Gluten, composed of gliadin and glutenin.
Nutritional Profile	Often rich in fiber, protein, and a diverse range of vitamins and minerals.	Can be nutritious, but unsafe for individuals with sensitivities.
Culinary Uses	Versatile for porridges, side dishes, baking, and flours.	Widely used for breads, pastas, cereals, and other baked goods.
Safe for Celiacs	Yes, if certified gluten-free.	No, must be completely avoided.
Health Impact	Can support digestive health, improve nutrient absorption, and increase energy in sensitive individuals.	Can cause inflammation, intestinal damage, and other symptoms in sensitive individuals.

Conclusion: A Diverse and Delicious Solution

Understanding what grains do not contain gliadin is a crucial step for managing celiac disease or gluten sensitivity. With a diverse array of safe, nutritious, and flavorful options like rice, quinoa, and certified gluten-free oats, a gliadin-free diet can be both satisfying and healthy. By prioritizing certified products and being mindful of cross-contamination, individuals can confidently navigate their dietary restrictions and enjoy a wide variety of grains and pseudocereals. For additional guidance, consider consulting with a healthcare professional or a trusted organization like Beyond Celiac.

Visit Beyond Celiac for more information on managing gluten-related disorders

Frequently Asked Questions

Gluten is a complex of proteins, primarily gliadin and glutenin, found in grains like wheat, barley, and rye. Gliadin is the specific protein within gluten that triggers the adverse immune response in individuals with celiac disease and NCGS.

Yes, corn is naturally gliadin-free and is a safe option for those with sensitivities. It is important to check the labels of processed corn products like cornmeal and popcorn to ensure no gluten-containing additives are present.

You can, but only if they are labeled 'certified gluten-free'. Pure oats are naturally gliadin-free, but they are at high risk of cross-contamination with wheat, barley, and rye during processing.

Yes, all natural forms of rice, including brown, white, wild, and basmati, are naturally gliadin-free and safe for a gliadin-free diet. Be mindful of potential cross-contamination with seasoned or processed rice products.

Pseudocereals are seeds from non-grass plants that are used like grains. Examples include quinoa, amaranth, and buckwheat, all of which are naturally gliadin-free and safe for those with sensitivities.

To prevent cross-contamination, use separate cooking utensils, cutting boards, and storage containers for gliadin-free foods. Avoid bulk bins for grains, and always read product labels to ensure they are certified gluten-free.

Yes, buckwheat is a pseudocereal and is naturally free of gliadin, despite its misleading name. It is a safe and nutritious alternative for baking and cooking.