Gluten-free Fermented Foods

 

Whenever one is faced with a sudden dietary restriction it is easy to see the word no everywhere you go. Such is the case with a gluten-free diet. No bread, no pancakes, no pasta, no anything... right?

Wrong. There are so many healthy gluten-free options for all of your favorite foods, including fermented foods. You just have to know what to look for.

The first thing to consider is which whole foods contain gluten. They are the glutenous grains: Wheat, Kamut, Spelt, Barley, Rye, and Oats.

To be clear, though, there are certified gluten-free oats. The oat grain itself does not contain gluten, but because oats are generally grown near wheat or processed in a facility that processes wheat, oats are only considered gluten-free when it is explicitly labeled as such.

So, when determining if a fermented food can be considered gluten-free and therefore safe to eat, just make sure you know that the ingredients are not one of the above grains.

Gluten-Free Fermented Beverages

Most of the fermented beverages besides beer or other grain-based fermented beverages are gluten-free, so feel free to try:


Gluten-Free Fermented Dairy Products

High quality milk is naturally gluten-free, so unless you also have a dairy intolerance try:


Gluten-Free Fermented Vegetables

The great thing about whole, real foods is you shouldn’t have to worry about cross-contamination. Raw vegetables are naturally gluten-free, so feel free to try any fermented vegetables, including...


Gluten-Free Fermented Grains

Going gluten-free does not have to mean complete sourdough deprivation. Thankfully, there are gluten-free sourdough options, including...


As you can see there are plenty of ways to enjoy the delicious flavors and wonderful health benefits of fermented foods, even if you are gluten-free. Have a glass of kombucha, make a kefir smoothie, eat sauerkraut with your supper, or make sourdough pancakes for breakfast.

Eating gluten-free can be even better when you include fermented foods.



                                                
   


Related Articles & Recipes:

 

Related Products:

Art of Gluten-free Sourdough Baking

 The Art of Gluten-free Sourdough Baking Book by Sharon Kane

Water Kefir Grains Water Kefir Grains

Free eBook Library Access & Weekly Newsletter


Sign up today for free access to our entire library of easy to follow eBooks on creating cultured foods at home, including Lacto-Fermentation, Kombucha, Kefir, Yogurt, Sourdough, and Cheesemaking.
  • Library of eBooks for making your own cultured foods
  • Weekly newsletter filled with tips & tricks
  • Expert advice articles, recipes, and how-to videos
  • Join 150,000+ other health-conscious readers
  • We never share your information!
first name last name email address