Which type of grain should the person with celiac disease avoid?

November 17, 2025 •

4 min read

According to the Celiac Disease Foundation, a strict, lifelong gluten-free diet is the only treatment for celiac disease. This means knowing exactly which types of grain to avoid is critical for managing the condition and preventing damage to the small intestine.

Quick Summary

Individuals with celiac disease must avoid all grains containing gluten, primarily wheat, barley, and rye. Triticale, a hybrid of wheat and rye, should also be avoided. This is because gluten triggers an autoimmune response that damages the small intestine and prevents nutrient absorption. Careful label reading and preventing cross-contamination are essential for a safe diet.

Key Points

Identify Gluten-Containing Grains: Key grains to avoid are wheat, barley, rye, and triticale due to their gluten content, which triggers an autoimmune reaction in celiac disease.
Check for Hidden Gluten: Be aware of hidden sources of gluten like malt (from barley) and various wheat derivatives such as spelt, semolina, and durum.
Select Certified Oats: While naturally gluten-free, oats are at high risk for cross-contamination. Only purchase and consume oats specifically labeled and certified as gluten-free.
Prevent Cross-Contamination: Practice strict kitchen hygiene to avoid cross-contact between gluten-containing and gluten-free foods, using separate utensils, cutting boards, and toasters.
Choose Safe Alternatives: Many nutritious and naturally gluten-free grains are safe for consumption, including quinoa, rice, buckwheat, millet, and amaranth.
Read All Labels: Carefully read food labels, as gluten can be found in unexpected places, including some processed foods, sauces, and marinades.

The Core Gluten-Containing Grains to Avoid

For someone with celiac disease, the cornerstone of their dietary management is the complete and permanent elimination of gluten. Gluten is a protein found in several common grains, and eating even tiny amounts can trigger an immune response that damages the small intestine. The three most common gluten-containing grains that must be avoided are wheat, barley, and rye.

Wheat and Its Many Variants

Wheat is a primary source of gluten and is found in countless food products. A person with celiac disease must become an expert at identifying all forms of wheat on food labels. This includes durum, semolina, spelt, farina, farro, einkorn, and kamut. These variants are still derived from wheat and contain gluten. Products made with these grains, such as most breads, pastas, baked goods, and cereals, are off-limits unless specifically labeled gluten-free.

Barley and Hidden Gluten

Barley contains a gluten protein called hordein, which is toxic to individuals with celiac disease. It is important to note that barley can be a hidden ingredient in many products. Common sources include malt, malt extract, malt vinegar, and brewer's yeast, often found in beers and certain processed foods. Reading ingredient lists carefully for these terms is essential for maintaining a safe diet.

Rye and Its Role in Diet

Rye is another grain with gluten that must be completely eliminated. It is commonly used in rye bread, some cereals, and certain alcoholic beverages. Triticale, a hybrid of wheat and rye, also contains gluten and must be avoided.

The Special Case of Oats

Oats present a unique challenge for those with celiac disease. While naturally gluten-free, they are often processed in facilities that also handle wheat, barley, and rye. This can lead to cross-contamination, making them unsafe for consumption unless specifically certified as gluten-free. Some individuals with celiac disease may also be sensitive to avenin, a protein found in oats, and may need to avoid even certified gluten-free oats. It is best to consult a healthcare provider or dietitian before introducing oats into a celiac diet.

The Dangers of Cross-Contamination

Avoiding gluten is not just about avoiding grains. It also involves meticulously preventing cross-contamination, which occurs when gluten-free food comes into contact with gluten-containing food. This can happen in various scenarios:

At home: Using the same toaster for gluten-free and regular bread, or using wooden cutting boards and utensils that have previously been used with gluten.
At restaurants: Using shared fryers for breaded and non-breaded items, or preparing gluten-free dishes on the same surfaces as gluten-containing foods.
In production: Flours that are naturally gluten-free can be processed in mills that also process wheat, contaminating the product. This is why buying certified gluten-free products is crucial.

Comparison of Grains for Celiac Disease


Grain	Contains Gluten?	Celiac-Safe?	Common Products	Notes
Wheat	Yes	No	Bread, pasta, cereals, baked goods, sauces	Includes durum, semolina, spelt, kamut.
Barley	Yes	No	Malt, beer, soups, stews, cereals	Check labels for 'malt' ingredients.
Rye	Yes	No	Rye bread, certain cereals, some beer	Avoid triticale, a wheat-rye hybrid.
Oats	No (naturally)	Only certified gluten-free	Oatmeal, oat milk, granola	High risk of cross-contamination; some may react to avenin.
Rice	No	Yes	Rice, rice flour, rice noodles	Look for 'gluten-free' labels to avoid cross-contamination.
Corn	No	Yes	Cornmeal, corn tortillas, cornstarch	High-risk for cross-contamination unless certified.
Quinoa	No	Yes	Grains, flour	Excellent source of protein and fiber.
Millet	No	Yes	Porridge, pilafs, flatbreads	Naturally gluten-free.

Naturally Gluten-Free Grains to Include

Fortunately, many grains are naturally gluten-free and safe to eat on a celiac diet. These include:

Quinoa: A complete protein, high in fiber and nutrients.
Rice: A versatile and staple grain, including brown, white, and wild varieties.
Buckwheat: A pseudo-cereal with a nutty flavor, often used in pancakes and noodles.
Millet: A small, naturally gluten-free grain that can be used in many dishes.
Sorghum: A cereal grain used in flours and syrups.
Amaranth: An ancient pseudo-cereal with a high nutritional profile.
Teff: A fine grain used to make injera, a type of flatbread.

Conclusion

For those managing celiac disease, avoiding specific grains is the cornerstone of lifelong treatment. Wheat, barley, and rye must be eliminated entirely due to their gluten content. Other grains, particularly oats, require careful sourcing to ensure they are not cross-contaminated. By becoming an informed consumer who reads labels diligently and understands the risks of cross-contamination, individuals with celiac disease can successfully navigate a gluten-free diet. The wide variety of naturally gluten-free grains available today ensures that a celiac-safe diet can be both nutritious and delicious, allowing for intestinal healing and a significant improvement in overall health.

Authoritative Outbound Markdown Link

To learn more about living with celiac disease and finding safe foods, visit the Celiac Disease Foundation.

Frequently Asked Questions

The primary grain a person with celiac disease should avoid is wheat. However, they must also strictly avoid barley, rye, and any hybrids of these grains, like triticale.

Most people with celiac disease can tolerate oats if they are specifically labeled and certified as gluten-free. This ensures there has been no cross-contamination with wheat, barley, or rye during processing.

Hidden sources of gluten can include food additives, preservatives, and stabilizers made from wheat. Common examples include malt flavoring, modified food starch, and some condiments like soy sauce or salad dressings.

If a person with celiac disease consumes gluten, it triggers an autoimmune response that damages the villi in their small intestine. This can lead to symptoms like bloating, diarrhea, and poor nutrient absorption, potentially causing long-term complications.

No, spelt is a type of wheat and contains gluten, so it is not safe for a person with celiac disease.

Yes, rice and quinoa are naturally gluten-free and can be safely consumed by those with celiac disease. However, it is wise to choose brands that are certified gluten-free to avoid any risk of cross-contamination.

To prevent cross-contamination, use separate cutting boards, utensils, and toasters for gluten-free and gluten-containing foods. Store gluten-free items in sealed containers and separate from other foods.