gluten free healthy buckwheat
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Top 5 Gluten Free Healthy Foods

It’s easier than ever to be gluten-free, but that doesn’t always mean healthy.

Your gut will thank you for these nutrient rich and fibre dense alternatives recommended by our in-house naturopath.

Gluten free healthy food #1: Buckwheat

Buckwheat is a versatile and nutritious grain-like seed that has been cultivated for thousands of years. Interestingly, the origins of this naturally gluten free healthy food trace back to Central Asia, around current day Tibet and China. Despite its name, buckwheat is not a type of wheat but rather a member of the Polygonaceae family, closely related to sorrel and rhubarb!

Available as: Pasta, noodles (soba), groats for porridge, salads os stir-fries, flour for cakes/pancakes/baking
Taste profile: distinct earthy/nutty flavor.

Cooking time: 15-20 mins
Nutrients: High-quality protein, B vitamins, and minerals (including magnesium, copper, and manganese).

Natural prebiotic: Buckwheat is rich in dietary fiber due to its content of resistant starch and soluble fibre, which supports digestive health and helps regulate bowel movements. Adequate fiber intake can promote a healthy gut microbiome. Prebiotics serve as food for beneficial gut bacteria, supporting their growth and activity.

gluten free healthy millet

Gluten free healthy food #2: Millet

Millet is a small, gluten-free grain that has ancient origins. It is believed to have been domesticated in the dry regions of Africa around 4000-5000 BCE. Certainly it played a significant role in the diets of ancient civilizations, such as the ancient Egyptians. Today, millet continues to be an important food source recognised for its nutritional value and culinary versatility.

Available as: Pasta, noodles, flakes or groats for porridges, pilafs, salads, soups, and baked goods. Puffed millet is available as a dry cereal – great for kids.
Cooking time: 15-20 mins
Taste profile: mild, nutty flavor

Nutrients: Protein, vitamin E, vitamin K, B vitamins and minerals such as magnesium, phosphorus, and manganese

Natural prebiotic: Millet contains dietary fibre and polyphenols – a type of antioxidant that supports a happy gut microbiome.

gluten free healthy sorghum

Gluten free healthy food #3: Sorghum

Sorghum is a versatile and gluten free healthy grain with a long history of cultivation. It is believed to have originated in Africa thousands of years ago, specifically in the northeastern region of Sudan. From an environmental perspective, sorghum is highly valued for its drought tolerance and adaptability to various soil types.

Available as: Pasta, noodles, flour for tortillas and flatbread, groats for porridges, pilafs, salads and stews.
Cooking time: 45-60 mins
Taste profile: mild, slightly sweet, chewy
Nutrients: Dietary fibre, protein, magnesium, phosphorus, iron, and B vitamins.

Low GI: The fibre content and complex carbohydrate structure of sorghum help blood sugar control. It has a lower glycemic index compared to some other grains, promoting more stable blood sugar levels.

Weight management: The fibre in sorghum can contribute to satiety and promote feelings of fullness, which may aid in weight management by reducing overeating and controlling calorie intake.

gluten free healthy konjac

#4: Konjac

Konjac is a perennial plant native to Southeast Asia, particularly China, Japan, and Korea.  As a gluten free healthy food it has been used in traditional medicine due to its health benefits. Since it is rich in glucomannan, a soluble dietary fiber, konjac is a popular ingredient in a range of food products such as noodles, jelly, and dietary supplements targeted for appetite and blood glucose control. For example, Konjac noodles are known as shirataki noodles and are widely used as a low-calorie, low-carb alternative to traditional wheat-based noodles.

Available as: Pasta, noodles
Cooking time: 2-3 mins
Taste profile: mild flavour, no distinct taste
Nutrients: It is primarily composed of water and a soluble fibre called glucomannan.

Benefits for the gut microbiome: Konjac is rich in soluble fibre, particularly glucomannan. This fibre acts as a prebiotic, which means it provides nourishment to the beneficial bacteria in the gut. Consuming konjac can promote the growth of beneficial gut bacteria and improve gut health, particularly Lactobacillus species.

gluten free healthy amaranth

#5: Amaranth

Amaranth has a long history of cultivation and was an important staple crop for many indigenous civilizations, including the Aztecs and Incas. Highly valued for its nutritional content, it was used both as a food source and in religious rituals. Because amaranth is not a true grass like wheat or rice, it is not technically a grain. However, since its seeds are consumed in a similar manner, it is considered a ‘pseudocereal’. Amaranth seeds are gluten-free and packed with essential nutrients.

Available as: Pasta, puffed amaranth is available as a dry cereal – great for kids. Groats can be used in porridge, salads and flour can be used to make high protein baked goods.
Cooking time: 15-25 mins
Taste profile: strong nutty, slightly earthy flavour
Nutrients: Amaranth is particularly rich in protein, calcium, iron, magnesium, phosphorus, and vitamin C. It comes out on top compared to rice and quinoa.

Perfect for vegetarians: Amaranth is considered a high-quality plant-based source of protein. It contains all the essential amino acids, making it a valuable protein option, especially for those following a vegetarian or vegan diet.

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