Simple gluten-free grains that are light to digest

Gluten is a protein found in wheat, barley, and rye can trigger digestive issues such as bloating, indigestion, and discomfort. Fortunately, nature provides a variety of gluten-free grains that are not only nourishing but also light on the stomach. These grains are rich in fiber, vitamins, and minerals, making them excellent choices for those looking to improve digestion while maintaining a balanced diet.


Rice
Rice, especially white or parboiled varieties, is one of the lightest and most easily digestible grains. It is naturally gluten-free and provides quick energy without putting too much strain on the digestive system. Brown rice and red rice, being high in fiber, are also healthy but may be slightly heavier compared to white rice.
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Quinoa
Quinoa is a protein-rich gluten-free grain that is also easy to digest. Packed with all nine essential amino acids, it provides a complete protein source for vegetarians and vegans. Its mild flavor and soft texture make it an ideal choice for salads, porridge, or as a rice substitute.



Millets
Millets such as foxtail, barnyard, and little millet are excellent gluten-free options that are gentle on the stomach. They are light, high in fiber, and have a low glycemic index, making them suitable for digestion as well as for managing blood sugar levels. Barnyard millet, in particular, is known for its soothing effect on the gut.


Amaranth
Amaranth, commonly used during fasting in India, is another gluten-free grain that digests easily. It is rich in iron, magnesium, and protein, and its light, nutty flavor pairs well with both sweet and savory dishes. Being naturally alkaline, it is gentle on the digestive tract.


Buckwheat (Kuttu)
Despite its name, buckwheat is not related to wheat and is entirely gluten-free. It is often consumed during fasting rituals and is valued for its easy digestibility. Its high antioxidant content also supports gut health and reduces inflammation.


Corn
Corn and cornmeal (makki ka atta) are gluten-free and light on digestion when consumed in moderate amounts. Corn porridge, boiled sweet corn, or tortillas made from cornmeal are easy-to-digest dishes that also provide essential nutrients like fiber and vitamin B.