"Does Rice Have Gluten" is one of the most common questions people ask me as a dietitian about gluten. So here, I break down the mystery behind rice and gluten. If you think you might be gluten intolerant, you're gonna want to check this out!
- 🍚Does rice have gluten?
- 🍙Does basmati rice have gluten?
- 🌾Does brown basmati rice have gluten?
- 🙋♀️Foods to Avoid with Gluten Intolerance
- 🚫Does Jasmine rice have gluten?
- 🙅♀️Does sushi rice have gluten?
- 📝Which rice is NOT gluten free?
- ✅Can you eat rice on a gluten free diet?
- 🌾Do oats have gluten?
- 🥣Does quinoa have gluten?
- 🥔Do potatoes have gluten?
- 🙋♀️What is gluten intolerance?
- 🏃♂️Can gluten intolerance go away?
- 🍎Can you "cure" gluten intolerance with diet?
- Want more?
- More Resources
- 💬 Comments
🍚Does rice have gluten?
No, rice does not have gluten. Rice is naturally gluten-free. White rice, brown rice, sushi rice, even glutinous rice are all naturally gluten-free.
Even wild rice, although not directly related to white, brown and other rice varieties, does not contain gluten either.
Wild rice, also known as manoomin, Canada rice, Indian rice, or water oats, is more like a grain than a rice but it's still a close cousin to rice.
Gluten is found in anything made with wheat and related grains like barley, rye, spelt, kamut and triticale.
Major sources of gluten in a "typical" North American diet include:
- Oats (unless labeled "gluten-free"; regular oats can contain wheat from cross contamination in the field they’re grown in)
🍙Does basmati rice have gluten?
No, basmati rice does not contain gluten. All kinds of rice (and there are a lot of them!) are naturally gluten-free. This makes rice an obvious choice for people with gluten intolerance.
But you have to be careful: although the rice itself is gluten-free, rice dishes, made with other ingredients might not be.
🌾Does brown basmati rice have gluten?
No, brown basmati rice does not have gluten making brown basmati rice a nutritionally dense option. Especially if you're following a gluten-free lifestyle like me!
🙋♀️Foods to Avoid with Gluten Intolerance
🚫Does Jasmine rice have gluten?
Jasmine rice, like all rice in it's natural form, is gluten-free. It's only what's added to rice as part of cooking that can introduce gluten into a rice-containing dish. All forms of white rice do not contain gluten.
🙅♀️Does sushi rice have gluten?
No, sushi rice does not contain gluten. But, being sushi rice, this type of rice has a higher risk of being a part of a dish that does contain gluten, ie SUSHI🍣
You can eat sushi on a gluten-free diet if you stick with rolls filled with vegetables, avocado and fish or other seafood that is not breaded (tempura is not traditionally gluten-free.)
Make sure you ask the restaurant for their gluten-free soy sauce!
📝Which rice is NOT gluten free?
The only type of rice that is not gluten free, is any rice that has gluten-containing ingredients added to it.
Products like rice mixes have flavor enhancers or other added ingredients that often contain gluten.
Check the ingredient list to be sure. It's not the rice itself that contains gluten - rice, on it's own, is naturally gluten free. This goes for all types of rice.
But when you purchase packaged rice-blends at the grocery store for example, be sure to check those labels.
✅Can you eat rice on a gluten free diet?
The short answer is yes! You can enjoy rice on a gluten-free diet. Rice is naturally gluten free.
And because rice doesn't contain any gluten, this makes it a staple food for most of us with a gluten-related disorder, following a gluten-free diet.
🌾Do oats have gluten?
They might. Oats themselves are gluten-free naturally.
However, oats can be "contaminated" with gluten through the farming practices or when they're processed because they often come into contact with gluten-containing grains, like wheat.
To be sure, you have to buy oats that specify the "gluten-free" labeling. My favourite brand for gluten-free oats is Only Oats.
🥣Does quinoa have gluten?
No, quinoa does not contain gluten. Quinoa is naturally gluten-free.
Technically, quinoa is a seed, not a grain, and the protein in quinoa is not gluten.
If you have gluten sensitivity, you can safely eat quinoa.
However remember, like rice, even though quinoa is gluten-free, salads or other dishes made with quinoa may in fact not be gluten-free. Make sure you know all the ingredients in a mixed dish before assuming it's okay to eat.
🥔Do potatoes have gluten?
No potatoes do not contain any gluten, which is good news for those of us on a gluten-free diet.
Potatoes are a nutritious choice and are packed with vitamins and minerals like Vitamin C, Vitamin A, phosphorus and manganese.
🙋♀️What is gluten intolerance?
Gluten related disorders include gluten intolerance or non-celiac gluten sensitivity, celiac disease, and wheat allergy.
Gluten intolerance, also referred to as gluten sensitivity, or non-celiac gluten sensitivity (NCGS).
Celiac disease or wheat allergy are autoimmune diseases. These conditions trigger specific allergic responses in the body, causing damage to the small intestine or sometimes an anaphylactic reaction. It's not clear yet if the immune system is involved or not for gluten intolerance.
People who have gluten intolerance (but not celiac disease), can have similar symptoms when they eat gluten-containing foods.
For some people with gluten intolerance, they'll get terrible sinus infections; for others, their skin will break out into an itchy rash; for others, it's the "head fog" symptom where they just can't think very clearly.
Here's a list of symptoms you may experience if you're gluten sensitive:
- Abdominal pain
- Bloating - check out this article on How to Beat Gluten Bloating (fast!)
- Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
- GERD (Gastric Esophageal Reflux Disease) or reflux
- Inability to concentrate on work
- Inability to memorize various things
- Non-specific symptoms including “brain fog”
If you're unsure, talk to your doctor or other trusted healthcare professional.
Also check out this article: 7 Sneaky Signs You May Be Gluten Intolerant🚫
🏃♂️Can gluten intolerance go away?
Here's how gluten intolerance can "go away": with a gluten-free diet for life. I know, it sounds so strict and restricting, really.
But my friend, you can DO THIS.
When I first started going gluten-free because of my horrible bloating and debilitating nausea from gluten, I didn't do it right.
When I first thought that gluten was causing all my digestive issues, I was waaaaay too wishy-washy.
For example, if I went to a party and no gluten-free options were available, well, then I’m eating whatever is on offer! (I wouldn't bring my own food.)
Or if we went out to eat and there weren't any gluten-free dishes, I would totally bail on my gluten-free diet and went for my favourites (often the shrimp tacos, wheat flour tortillas and all.)
In the moment of choosing the food, I really didn't want to be restricted and be held prisoner by my gluten sensitivity.
So I'd just end up eating what I wanted to and then I'd promise myself I'd do better next time.
I also downplayed any consequences that were coming as a result of what I was eating. That strategy back-fired greatly, you could guess.
I would pay the ultimate price, usually the next day, but sometimes up to a few days later with really painful bloating and extreme nausea from eating gluten.
As I was laid up in bed with no relief in sight from my gluten bloating, I would swear that I would never eat gluten again.
🍎Can you "cure" gluten intolerance with diet?
You can avoid all the nasty symptoms of gluten intolerance by eating a gluten-free diet.
Whether or not you consider that a "cure" is up to you.
But here's the thing: most of the time, when gluten sensitivity develops, it's here to stay.
So if you're like me and want to side-step any and all of those side-effects from eating gluten, going gluten-free for life is the closest thing to a cure we're gonna get (right now).
Getting started with gluten-free eating is easier than it's ever been!
And even if you're not 100% sure you're gluten sensitive, why not try going gluten-free and see if the symptoms you're experiencing go away?
You can get started by grabbing my Gluten-Free PDF Meal plan here.
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Originally posted on December 22nd, 2021. Updated with more information and questions and answers. Re-published August 22nd, 2023.