gluten-free grain arthritis

Gluten-free Grains for Your Arthritis Diet

Those with  or even a mild sensitivity to gluten– a protein naturally found in wheat, barley and rye – may need to be creative when it comes to cooking and baking from scratch. Gluten can cause an inflammatory response in the body and may worsen arthritis symptoms if you have a sensitivity. Make sure to talk to your doctor if you think you have an allergy before eliminating gluten. Here are five lesser-known grains for standard flour that you can try.


Small and triangular, buckwheat grains aren’t actually related to wheat, but like wheat, they’re widely used in foods around the world – from Japanese soba noodles to French crêpes. In America, roasted buckwheat is most popular. It often goes by the name kasha, and has an earthy, smoky flavor that is great for stuffings and side dishes.

TRY IT! Mix with sautéed mushrooms and a drizzle of olive oil.


In its dried, ground form, it’s called cornmeal, and can be used to make cornbreads or polenta, a rich, naturally creamy side dish. For instant gratification (traditional polenta usually takes more than 30minutes to cook, and involves plenty of stirring), look for plastic-wrapped tubes of pre-cooked polenta.

TRY IT! Slice rounds 1/2” thick, pan-fry in olive oil and top with sautéed spinach and crumbled feta cheese.


The small, yellow seeds are packed with B vitamins and have a slightly sweet, almost corn-like flavor. They’re as simple to cook as rice, and can be made into either sweet or savory preparations.

TRY IT! Prepare millet as you would oatmeal, topped with a bit of milk and honey.


Known as “the mother grain” in South America for centuries, nutrition-packed quinoa (pronounced KEEN-wah) takes about 10 to 15minutes to cook – which means that in the time you’d normally spend making couscous, you can prepare a side dish with much more protein, fiber and iron.

TRY IT! Pile quinoa with black beans, salsa, avocado, shredded romaine and corn.


Made from a grass that is ground, sorghum flour has a relatively neutral taste and a pale color, making it a good choice for baked goods. Because gluten is what makes cakes and breads hold together when they’re baked, most recipes with sorghum flour call for the addition of xanthan gum, which acts as a binder.

TRY IT! For cookies and cakes, add 1/2 tsp. xanthan gum and 11/2 tsp. cornstarch per cup of sorghum flour.

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