Which Ancient Grains Do Not Contain Gluten?

December 17, 2025 •

4 min read

Teff, the world's smallest grain, is one of several nutrient-dense options that fall into the category of ancient grains that do not contain gluten. For individuals with celiac disease or gluten sensitivity, understanding which ancient grains do not contain gluten is key to a safe and varied diet.

Quick Summary

Many ancient grains like quinoa, amaranth, teff, and sorghum are naturally gluten-free and offer excellent nutritional benefits. While naturally free of gluten, it is important to always check product labels for certified gluten-free status due to potential cross-contamination.

Key Points

Quinoa: A complete protein, packed with fiber and minerals, and excellent for use in salads and bowls.
Amaranth: This ancient seed is high in protein, iron, and calcium and can be used in porridge or baked goods.
Buckwheat: A nutrient-dense pseudocereal, despite its name, it is naturally gluten-free and beneficial for heart health.
Millet: Rich in B vitamins and magnesium, this versatile grain is ideal for everything from porridge to baking flour.
Sorghum: A resilient, naturally gluten-free cereal with a neutral taste, high in fiber and antioxidants.
Teff: The tiny, iron-rich powerhouse grain from Ethiopia, perfect for making flatbreads, pancakes, or porridges.
Certified Gluten-Free: Always check for certified gluten-free labeling to prevent cross-contamination, especially with grains like oats.

Naturally Gluten-Free Ancient Grains

For those on a gluten-free diet, ancient grains provide a welcome variety of textures, flavors, and nutritional profiles beyond typical gluten-free flours like rice and corn. These nutrient-rich alternatives have been cultivated for thousands of years and offer substantial health benefits, from high fiber content to a complete amino acid profile. While some ancient grains, such as spelt, einkorn, and farro, contain gluten, many others are naturally gluten-free and safe for consumption. The key is knowing which to choose and being vigilant about cross-contamination.

Quinoa: The Complete Protein Pseudocereal

Often mistakenly called a grain, quinoa is a pseudocereal seed, related to spinach and beets. Originating in the Andes, this versatile and nutty ingredient is celebrated for being one of the few plant-based foods that contain all nine essential amino acids, making it a complete protein. Available in white, red, and black varieties, quinoa is a powerhouse of fiber, vitamins, and minerals. It cooks quickly, making it a great alternative to rice in salads, bowls, and side dishes. When shopping, look for certified gluten-free labels to prevent issues with potential cross-contamination.

Amaranth: A Protein and Mineral-Rich Seed

Like quinoa, amaranth is a pseudocereal and a nutritional champion. This tiny seed has a history dating back 8,000 years in the Americas and is packed with protein, fiber, iron, and calcium. Amaranth has a distinct earthy, peppery flavor and can be cooked into a porridge, added to baked goods for a nutritional boost, or even popped like popcorn. Its high-quality protein and mineral content, including significant amounts of magnesium, make it a valuable addition to any gluten-free diet.

Buckwheat: The Misleadingly Named Pseudocereal

Despite its name, buckwheat is not related to wheat and is completely gluten-free. A member of the rhubarb family, this pseudocereal has been a staple in Eastern European and Asian cuisines for centuries. Buckwheat is an excellent source of dietary fiber, protein, and antioxidants, contributing to heart health and better blood sugar control. It is most commonly found as groats (kasha), flour, or noodles (soba), offering a hearty, nutty flavor. The National Celiac Association highlights its rich mineral profile, including magnesium, manganese, and phosphorus.

Millet: The Versatile Cereal Grain

Millet is a group of small-seeded cereal grains from the Poaceae grass family, widely consumed in Africa and Asia. It is naturally gluten-free and offers a nutritional profile rich in B vitamins, protein, and magnesium. Millet's versatility allows it to be used in various dishes, from a fluffy pilaf or creamy porridge to a flour for baking. Like oats, cross-contamination is a concern, so purchasing certified gluten-free products is crucial. Its mild flavor makes it a fantastic, healthy addition to a wide range of gluten-free recipes.

Sorghum: The Durable and Antioxidant-Rich Cereal

Ranked as the fifth most important cereal crop globally, sorghum is a gluten-free grain that originated in Africa. It has a neutral, slightly sweet taste and is a great source of fiber, protein, iron, and antioxidants. Sorghum can be cooked whole like rice, ground into flour for baking, or even popped like popcorn. Its slow-digesting starches help regulate blood sugar levels, making it a smart choice for those with diabetes or insulin resistance.

Teff: The Iron-Packed Powerhouse

Originating in Ethiopia, teff is the world's tiniest grain, yet it is a nutritional giant. It is naturally gluten-free and is known for its high mineral content, particularly iron and calcium. Teff has a unique, slightly earthy and nutty flavor, with white teff being milder and brown teff offering a richer, nuttier profile. Traditionally used to make injera, a fermented flatbread, teff flour is also excellent for baking bread, pancakes, and thickening sauces. Its fast cooking time also makes it suitable for porridge or side dishes.

Avoiding Cross-Contamination: A Crucial Step

For individuals with celiac disease or severe gluten sensitivity, ensuring a product is certified gluten-free is paramount. Even a naturally gluten-free grain can become contaminated if it is processed or handled in a facility that also processes wheat, barley, or rye. Always check for a third-party certification mark from reputable organizations, such as the Gluten-Free Certification Organization (GFCO).

A Note on Oats

While oats are technically a naturally gluten-free grain, they are frequently processed in facilities that also handle gluten-containing grains. This means that conventional oats are highly susceptible to cross-contamination. If you have celiac disease or gluten sensitivity, it is essential to only purchase oats that are explicitly labeled and certified as gluten-free. For more information on celiac disease and gluten-free diets, a reliable resource is Beyond Celiac.

Comparison Table: Gluten-Free Ancient Grains


Grain	Type	Protein Source	Notable Nutrient	Best Culinary Use
Quinoa	Pseudocereal	Complete	Fiber, Lysine	Salads, side dishes
Amaranth	Pseudocereal	Complete	Iron, Calcium	Porridge, baked goods
Buckwheat	Pseudocereal	Good	Antioxidants, Fiber	Noodles, pancakes, flour
Millet	Cereal grain	Good	B vitamins, Magnesium	Pilaf, porridge, baking
Sorghum	Cereal grain	Good	Fiber, Antioxidants	Side dishes, flour, popping
Teff	Cereal grain	Complete	Iron, Calcium	Injera, porridge, baking

Conclusion: Expanding Your Gluten-Free Horizons

Exploring ancient grains offers an exciting way to add variety, flavor, and significant nutritional value to a gluten-free diet. Naturally gluten-free options like quinoa, amaranth, buckwheat, millet, sorghum, and teff are excellent sources of fiber, protein, and essential minerals. By carefully checking for certified gluten-free labeling and being aware of potential cross-contamination, you can confidently integrate these ancient powerhouses into your meals. Moving beyond traditional gluten-free staples allows for a more vibrant, healthy, and delicious culinary experience for everyone.

Frequently Asked Questions

Ancient grains are those that have remained largely unchanged for centuries, unlike modern grains like conventional wheat, which have been heavily hybridized. Ancient grains offer different nutritional profiles and can include both gluten-free and gluten-containing varieties.

Quinoa is not a true grain but a pseudocereal, botanically a seed from a plant related to spinach. It is used culinarily like a grain and is naturally gluten-free, providing a complete protein source.

No, despite its name, buckwheat is not related to wheat and does not contain gluten. It is a pseudocereal from the rhubarb family and is safe for individuals with celiac disease or gluten sensitivity.

To ensure your grains are truly gluten-free, always purchase products that are explicitly labeled and certified by a third-party organization. This is essential to prevent cross-contamination that can occur during processing in shared facilities.

Some ancient grains that contain gluten and should be avoided on a gluten-free diet include spelt, farro (emmer), einkorn, and kamut, all of which are ancient varieties of wheat.

Yes, but for best results, it is often necessary to blend gluten-free ancient grain flours, such as amaranth or teff, with other gluten-free flours or binders. This helps achieve the optimal texture and consistency for baked goods.

Oats, while naturally gluten-free, are prone to cross-contamination from wheat, barley, and rye during farming and processing. Therefore, it is critical for individuals with celiac disease or gluten sensitivity to only consume oats that are certified to be free of gluten.