Is Rice Gluten-Free?

Gluten-free is one of the biggest fads in food right now. So it’s hard to know what foods contain gluten and which don’t. Is rice gluten-free?

Some people are going gluten-free because they prefer it. But for others, it’s a matter of health. Because those with celiac disease have an intense gluten allergy and must avoid it all costs. The gluten-free diet has been great for people with gluten allergies. It’s easier than ever for these people to find foods they can eat.

Whether you’re allergic to gluten or simply want to cut it out of your diet, Fresh n’ Lean makes gluten-free meals to accommodate your needs. All of our meals are gluten-free!

Let’s explain what gluten is and see what foods have gluten in them.

What is gluten?

Gluten is a protein found in certain types of grains, like wheat, rye, and barley. Gluten gives bread and other grain products that elasticity and stretchiness. About 47% of wheat flour’s total protein makeup is gluten. According to researchers, the amount of gluten has increased steadily over time thanks to selective breeding.

Besides those with celiac who have a strong gluten allergy, there are some with a minor allergy. These people would probably benefit from avoiding gluten as well. The effects of gluten will depend on the intensity of the allergy.

Some of the symptoms of a gluten allergy are:

  • Behavioral changes
  • Weight loss
  • Muscle cramps
  • Bone or joint pain
  • Skin inflammation
  • Digestive issues

Gluten can also make you feel lethargic or tired. And gluten prevents some people from properly absorbing nutrition. So malabsorption in nutrients like iron can lead to anemia, which increases tiredness.

Allergies could also lead to join pain, cramping, and numbness in the legs.

What Has Gluten in it?

Gluten is primarily found in wheat, barley, and rye, as well as their byproducts.

Thus any product with one of these ingredients will likely trigger your gluten allergy. This includes foods with white flour, which is just wheat that’s been stripped of its natural, nutritional value.

When you’re shopping, be extra careful that these foods aren’t mentioned in the ingredients list. These three grains are common fillers in a lot of different foods, because many fast food places even have flour in their meat!

Is Rice Gluten-Free?

Yes. Rice is naturally gluten-free. So if you’re buying plain rice, white or brown, you don’t need to worry about gluten. Make sure the rice is not mixed with anything else first.

Also, some food plants process both gluten and non-gluten grains in the same facility. So check for cross-contamination! If your rice was processed with other grains, there’s a large risk of gluten cross-contamination.

Is Quinoa Gluten-Free?

Yes, quinoa is also gluten-free! Quinoa is a South American grain found in the Andes mountains. It looks like a smaller version of rice. It’s become increasingly popular as an alternative to rice.

Even though rice is gluten-free, white rice is high on the glycemic index. This means it converts into blood sugar, which is normally stored as fat. But quinoa, on the other hand, is low on the glycemic index.

Again, check those warning labels to see whether your quinoa was processed alongside wheat or other grains.

What Are Some Other Gluten-Free Foods?

There are other lesser known grains that are gluten-free as well. These grains include:

  • Amaranth
  • Buckwheat
  • Polenta
  • Millet
  • Oats
  • Sorghum
  • Teff

These grains are great alternatives to wheat, rye, and barley, alongside rice and quinoa.


Gluten is everywhere and can be hard to avoid. Fresh n’ Lean makes living gluten-free so much easier. Our meals never contain gluten.

With Fresh n’ Lean, you get delicious meals delivered right to your door. Take a look at our gluten-free meal delivery plans today to see if Fresh n’ Lean is right for you!

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