Is Buckwheat Gluten-Free? And Other Grain Questions Answered

Going gluten-free can be a bit overwhelming at first. If you've been eating a certain way all your life, it can be quite a process to learn what foods are now unsafe for you and to change your eating habits.

The good news is that the FDA rules on gluten-free labeling on packaged foods are pretty clear, but like most things, there are exceptions. For example, foods that are naturally gluten-free may or may not have a gluten-free label on them (e.g., fruits and veggies), so it helps to know what foods are already naturally gluten-free.

Also if you're eating out, the whole question of examining packages goes out the window and you must rely on your own knowledge and the knowledge of the waitstaff and the kitchen.

Some things are clear: Don't eat wheat, bread, or pasta. But how about buckwheat? Couscous? Farro?

Below are some foods that may be a bit confusing regarding their gluten content.

I know, the word "wheat" is right in the name! But contrary to popular belief, buckwheat as a grain in itself does not contain gluten.

Botanically, buckwheat isn't even a grain, it's a seed, or what some people call a "pseudograin," meaning it can be used in cooking in a similar way to a grain.

You might see noodles, pancakes, or bread made from buckwheat. However, given that buckwheat by itself has a bit of a bitter flavor, many products tend to mix buckwheat with other grains. For example, Japanese buckwheat soba noodles, which have been around since long before the gluten-free craze, usually blend in regular wheat.

If you've been to Jamba Juice anytime in the last 10 years, you've probably seen them blending up what looks like green grass into a little shot of green juice. Wheatgrass juice is known to have a ton of nutritional benefits, including boosted energy, detoxification, and lots of vitamins.

Also known as Khorasan wheat or Pharoah wheat due to the fact that the grains were discovered in ancient Egyptian tombs, kamut is another species of wheat, so it's not gluten-free.

This isn't a grain, but it's a food that people often don't think about when thinking about wheat or gluten. After all, it's just processed soybeans, right? Wrong.

Almost all soy sauce sold in the United States contains wheat, which is used in the fermentation process. If you eat out at Asian restaurants, be careful of any food that comes in a brownish sauce – chances are that it contains soy sauce, or another sauce that is made with soy sauce like ponzu, oyster sauce, or fish sauce.

If you're shopping for soy sauce in the grocery store, many brands now sell gluten-free soy sauce or tamari, so look for the gluten-free label on the bottle before you buy.

So, there you have it, the most question-raising foods when it comes to switching to a gluten-free diet. It may seem like a lot to remember at first, but don't worry, it gets easier.

The good news is that there are lots of gluten-free foods out there now, whether they're gluten-free versions of traditionally gluten-filled foods like bread and pasta, or naturally gluten-free grains like quinoa, teff, and millet.