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Can Celiacs Eat Whole Grains?

by Donna Washburn, PHEc and Heather Butt, PHEc

Can Celiacs Eat Whole Grains?

Can Celiacs Eat Whole Grains?

Gluten-intolerant people can eat whole grains. A large number of GF whole-grain choices are available. The following, when eaten in a form that includes the bran, germ and endosperm, are examples of generally accepted GF whole-grain foods:



corn, including whole cornmeal


Montina (Indian rice grass)

oats, including oatmeal


rice, both brown and colored, and wild rice



(Approved and endorsed by the Whole Grains Council, May 2004,


How Much Should I Eat?

The U.S. Department of Agriculture’s MyPyramid recommends that adults eat a total of 6 ounces (175 g) of grains a day (based on a 2,000-calorie diet). At least 3 ounces (90 g) of this should include whole-grain cereals, breads, crackers, rice or pasta. One ounce (30 g) equals 1 slice of bread, 1 cup (250 mL) of breakfast cereal or 12 cup (125 mL) of cooked rice, cereal or pasta (

Canada’s Food Guide to Healthy Eating (presently under revision) recommends that adults eat 5 to 12 servings from the grain products group each day. Of these, health experts suggest that at least 3 servings be whole-grain products. One serving is 1 slice of bread, 1 ounce (30 g) of cold cereal, 34 cup (175 mL) of hot cereal or 12 cup (125 mL) of pasta or rice (


Other topics you may be interested in:

Handling Gluten-Free Flours and Starches

Suggestions for Including Whole Grains in Your Diet

The "A" List of Foods to Avoid