A Gluten-Free Grain Guide: Best Millets for Celiac & Sensitive Diets
Most millets are naturally gluten-free, making them a safe and nutritious choice for people with gluten intolerance or celiac disease. Gluten-free millets like foxtail, little, kodo, barnyard, and finger millet are rich in fiber, minerals, and protein. They’re perfect for balanced diets, especially when replacing wheat or refined grains.
It can be daunting and frustrating to find grains that are actually gluten-free when most of the products available today include some form of hidden gluten. This makes meal preparation difficult for those who are gluten-sensitive or who suffer from celiac disease. Fortunately, millets are a healthy, safe alternative that most people don’t consider. These small grains are gluten-free by nature and packed with health benefits, which makes them ideal for a healthy diet.
At Millex, we know the value of healthy, gluten-free options. That's why we offer various gluten-free millets based food products to enhance your well-being and spice up your meals. Those new to millets and experienced persons also find everything they need to indulge in these healthier grains safely and deliciously. Now, let us explore which millets are gluten-free in detail.
What is Gluten, and Where Does It Come From?
A type of protein found inherently in wheat and certain other cereals is known as gluten. It may be isolated and incorporated into foods to enhance protein, texture and taste. It acts as a binding agent, helping processed products maintain their form and consistency.
Gluten mainly comes from wheat but is also present in rye, barley, and triticale, which is a rye-barley crossbreed. Oats themselves do not have gluten but may be contaminated occasionally when they are processed with gluten-bearing grains. Understanding where gluten comes from is significant for better dietary selection, particularly for those with celiac disease or gluten intolerance.
How Does Gluten Affect Your Body?
Humans have digestive enzymes that digest most foods, including protein. However, protease, the protein-processing enzyme, cannot fully digest gluten. As a result, a portion of the gluten remains unprocessed and reaches the small intestine. For most individuals, the undigested gluten poses no problem. However, for some people, gluten can cause an intense immune response or painful symptoms.
Certain studies show that certain individuals have an overly permeable small intestine lining. This allows particles like unprocessed gluten, microbes, or other materials to enter the circulatory system, triggering inflammation and causing various symptoms. This understanding clarifies how gluten reacts with different people and shows the need for individual dietary decisions, especially to know if are millets gluten free and choose safer options accordingly.
About Millets
Millets are a collection of small-seeded grains cultivated globally, particularly in arid and semi-arid areas. These nutrient-dense seeds are a critical food source in Africa, Asia, and Eastern Europe. These are commonly referred to as grains, but millets are technically a seed that cooks similarly to grains; they possess immense versatility in the kitchen. It can be used in most dishes, like breakfast and porridge, and offers a mild nuttiness and light, fluffy texture when cooked.
Are All Millets Gluten-Free?
Every type of millet, such as pearl, finger, proso, and foxtail millet, is naturally free from gluten. These gluten-free millet varieties make the best choice to replace grains like wheat, barley, and rye for those on a gluten-free diet. There is a risk of cross-contamination through processing or packaging if the production or packaging facility also processes gluten-containing grains. But at Millex, we offer our products with premium ingredients in a hygienically prepared manner. Choose from our large range of products, including Ragi Idli Instant Mix, Sprouted Ragi Masala Dosa Mix, and more.
Significant Gluten-Free Millets
- Pearl Millet (Bajra)
Pearl millet, commonly called bajra, is distinguished by its sizable grains and characteristic bluish-grey colour. This millet ranks among the most widely grown cereals worldwide, especially throughout the Indian subcontinent and certain regions of Africa. It contains elements that assist in regulating blood sugar, making it ideal for managing diabetes.
Pearl millet is rich in protein, fibre, and minerals such as iron, zinc, and magnesium, and one of the most beneficial aspects is its high iron value. This makes it especially useful for its anti-anemia effects. Bajra contains natural elements that assist in regulating blood glucose, making it an ideal choice for managing diabetes.
Nutritional Highlights (for every 100 grams)
● Protein: 11 to 12 g
● Fibre - 11 - 12 g
● Iron - 8mg
● Calcium - 42 mg
● Magnesium - 137 mg.
Traditional Food
● Rajasthan: Bajra roti with garlic chutney
● Maharashtra: Bajra bhakri with thecha (spicy chutney)
● Tamil Nadu: Kambu koozh (porridge)
Ayurvedic Significance
Vajra’s soothing qualities promote balance in the “vata dosha,” making it especially popular in hot weather.
- Finger Millet
Grains shaped like tiny fingers identify finger millet, also known as ragi, a valued staple in South India. It stands out as a rich source of calcium, containing nearly eight times the amount found in common cereals. This makes ragi a necessity for bone health, particularly in children, pregnant women, and the elderly.
In addition to calcium, finger millet provides good levels of protein, fibre, and essential amino acids. Its abundance of nutrients ensures overall health.
Nutritional Highlights (for every 100 grams)
● Protein - 7 - 8 g
● Fibre - 15 - 20 g
● Iron - 3.9 mg
● Calcium - 344 mg
● Magnesium - 137mg
Traditional Food
● Karnataka: Ragi mudde (balls) with sambar
● Tamil Nadu: Kezhvaragu koozh (porridge)
● Maharashtra: Nachni ambil (breakfast dish)
Ayurvedic Significance
Ragi harmonises all 3 doshas (tridosha shamak) and aids in digestive well-being.
- Foxtail Millet (kakum/ kangni)
Foxtail millet features slender, foxtail-type grain clusters. It provides a rich supply of protein along with important minerals, especially iron and dietary fibre. Foxtail millet aids digestion and supports healthy blood sugar balance. Additionally, it promotes heart health by reducing harmful cholesterol levels.
Nutritional Highlights (for every 100 grams)
● Protein - 12 g
● Fibre - 8 g
● Iron - 2.8 mg
● Calcium - 31 mg
● Magnesium - 81 mg
Traditional Food
● Tamil Nadu: Thinai payaasam (kheer)
● Gujarat: Kang ni khichdi
● Maharashtra: Rala ki bhakri
Ayurvedic Significance
Considered to be sweet and soothing to the pitta dosha.
- Barnyard Millet (Sanwa)
Barnyard millet is characterised by its fast growth, making it a dependable crop in short farming seasons. It contains a high amount of dietary fibre that promotes smooth digestion and assists in keeping weight under control. This millet is also rich in iron, calcium, phosphorus, and B vitamins, which aid overall health.
Nutritional Highlights (for every 100 grams)
● Protein - 6 - 7 g
● Fibre - 9-10 g
● Iron - 2.8 mg
● Calcium - 20 mg
● Phosphorus - 280 mg
Traditional Food
● Uttarakhand: Jhangore ki kheer (fasting dish)
● Tamil Nadu: Kudiraivali pongal
● Maharashtra: Varai bhat
Ayurvedic Significance
Known as “shihgra paki” (easy to digest) and balvardhak (strength enhancer)
- Little Millet (Moraiyo)
Though small, little millet has a higher nutritional value. Little millet contains high amounts of dietary fibre, promoting a healthy digestive system. It is also rich in phenolic compounds possessing anti-inflammatory properties. Little millet can also regulate blood sugar levels, which is useful for those living with diabetes.
Nutritional Highlights (for every 100 grams)
● Protein - 7.7 g
● Fibre - 7.6 g
● Iron - 9.3 mg
● Calcium - 17 mg
● Zinc - 3.7 mg
Traditional Food
● Madhya Pradesh: Kutiki ki khichdi
● Tamil Nadu: Samai upma
● Odisha: Saun pej (porridge)
Ayurvedic Significance
Balances Vata and pitta doshas
- Kodo Millet
Kodo millet grows in dry land and drought-prone regions where other crops do not. It is, therefore, particularly significant in Indian tribal areas. Its high fibre makes it supportive of digestion, and phosphorus helps with bone health and cellular power.
Special phenols found in Kodo millet may help regulate blood sugar and provide antioxidant benefits, making it a healthy option for diabetes and weight management.
Nutritional Highlights (for every 100 grams)
● Protein - 8-9 g
● Fibre - 9 g
● Iron - 2.7 mg
● Calcium - 35 mg
● Vitamin B3 - 2 mg
Traditional Food
● Madhya Pradesh: Kodra ki khichdi
● Maharashtra: Kodra bhat (Kodo rice)
● Tamil Nadu: Varagu kanji (porridge)
Ayurvedic Significance
Described as “laghu” (light) and “grahi” (good for intestines)
- Sorghum Millet (Jowar)
Sorghum, or jowar, is India’s third staple grain. This hardy millet flourishes in tough climates and provides an excellent supply of fibre, protein, iron, magnesium, and phosphorus. Its antioxidant and low glycemic index assist in blood sugar control, making it appropriate for gluten-free diets and celiac disease.
Nutritional Highlights (for every 100 grams)
● Protein - 10-11 g
● Fibre - 6-7 g
● Iron - 4.4 mg
● Calcium - 28 mg
● Thiamine - 0.24 mg
Traditional Food
● Maharashtra: Juwari bhakri and pithla
● Rajasthan: Jowar roti with garlic chutney
● Andhra Pradesh: Jonnalu rotte (jowar roti)
Ayurvedic Significance
Is “agni deepak” (stokes digestive fire)
- Proso Millet
Proso millet contains round, yellow seeds and is well known outside India in countries such as North America and Europe. It provides rich protein content and includes lecithin, which nurtures brain and liver function. This millet also enhances the digestive system and immunity.
Nutritional Highlights (for every 100 grams)
● Protein - 12 g
● Fibre - 7 g
● Iron - 3mg
● Calcium - 14 mg
● Magnesium - 114 mg
Traditional Food
● Bihar: Curd with chena roti
● Maharashtra: Vari bhat (fasting food)
● Tamil Nadu: Panivaragu adai (pancake)
Ayurvedic Significance
Referred to as “shitavirya” due to its cooling nature on the body.
At Millex, we use these high-quality grains to offer various millet products like Multi Millets Dosa Instant Mix, Millet Rava Idli Instant Mix, and more, featuring a wide range of types of gluten-free millets to suit your healthy lifestyle.
Millex- Pure, Gluten-Free Millets!
Millets provide a nourishing, gluten-free option that supports a wholesome diet without sacrificing nutrition. Every type, like pearl millet, foxtail millet, and more, has benefits that promote digestion, bone health and blood sugar management. By choosing millet, one gets to avoid hidden gluten while enjoying deep flavours and nutrients in food.
Millex provides healthy gluten-free alternatives, allowing for hassle-free enjoyment of these healthy grains. Choose Millex to eat healthy and stay healthy.