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4 Gluten-Free Grains for Gut Health

Avoiding gluten can be hard when it finds its way into so many of our household staples – particularly grains like pasta and bread. That’s why we’ve compiled a list of nutrient-dense grains that pass the test with flying colours – and it doesn’t hurt that they work wonders for your gut health too.

Gluten is a type of protein found in wheat, barley, and rye, among other grains. For people with celiac disease or gluten sensitivity, avoiding gluten is crucial to maintaining good health. Fortunately, there are many gluten-free grains that can be used as substitutes for wheat and other grains. Let’s take a look at four of the most healthful gluten-free grains.


Quinoa is a loaded with fibre and protein, and it happens to be one of the few plant foods that contains all nine essential amino acids, making it a complete protein source. It packs around 8 grams of protein per cup, and protein is known to be one of the most satiating macronutrients, making it an ideal option to reduce cravings and eat healthily. This grain is also a powerful source of antioxidants, packing quercetin and kaempferol in high doses – both of which are known to have anti-inflammatory effects and reduce our risk for disease. Quinoa is easy to prepare and can be used in a variety of dishes, from salads to soups to breakfast porridge.

We love quinoa on the 8-Week Program, using it in our delicious brekkie bowls, wraps and soups for that slow-release energy that helps us combat sugar cravings. If you're finding it hard to stay full between meals, you could be addicted to sugar and chasing that next high. Sound familiar? Join us for the 8-Week Program and we'll show you how to break free. 


Despite its name, buckwheat is not related to wheat and is naturally gluten-free – it’s also loaded with magnesium, zinc, fibre and protein., making it a nutrient-dense alternative to wheat flour in baking. It can also be used as a base for gluten-free pancakes or porridge. Among cereal and pseudocereals – these are grains that can be used similarly to cereal grains and include amaranth and quinoa – buckwheat has the highest amount of rutin, an antioxidant with an impressive line of benefits. For starters, it’s known to lower our risk of heart disease by combatting the contributing factors like inflammation, high-blood pressure and blood clots.

This is why what we put on our plates is foundational to our overall health. Keen to boost your gut, combat sugar cravings and feel fuller for longer? Come join us for the 8-Week Program. You don’t have to buy exotic ingredients or splash your cash on new appliances; every tool you need, you’ve likely already got, and our ingredients are easily found at your local grocer. Because we know how challenging it can be to make a change in your life, and it’s the little things that make it that much easier (and fun!). Take a look at some of the exciting recipes members enjoy:
  • Kale + Cauliflower Curry Puffs
  • Raspberry Breakfast Muffins
  • Prawn + Mango Tacos
  • Swede + Cannellini Bean Soup
  • Minty Salmon Brain-Boosting Bowl
  • Savoury Crepes
  • Spiced Sicilian Stew

Who knew quitting sugar looked this good? Muffins, pancakes and tortes are all a part of our fun 8-Week Program.


Amaranth has been used for over 8000 years – and for good reason. This ancient grain is rich in manganese, packing 91% of our daily needs in just one cup, along with boasting an impressive 38% of our daily magnesium needs and 29% of our iron needs. It’s also the perfect option to boost digestion as it packs around 20% of our fibre needs in that same cup. Amaranth also a good source of antioxidants, which can help protect your cells from damage. One study found that eating amaranth regularly reduced the bad – LDL – cholesterol and raised our good – HDL – cholesterol drastically. Amaranth can be used in a variety of dishes, from breakfast porridge to salads to soups. It also works well in couscous if you’re looking to use a grain with slow-release energy and nutrient-density.


Millet is rich in fibre, protein, magnesium and phosphorus. It has a mild, nutty flavour and can be used in a variety of dishes, from pilafs to porridge to muffins. One of the best things about this grain is its link to lower inflammation, reduced risk for heart disease and type 2 diabetes. One study found that replacing white rice with millet in a meal lowered blood-sugar levels after the meal by almost 30%. So, skip the boring old rice and toss some millet onto your meals!

Whether you’re looking to eat healthier or fight off a sugar addiction, we’re here to help. Join us for the 8-Week Program and we’ll help you change the way you look at food – and that doesn’t mean you have to follow restrictive diets or miss out on your favourite foods; we believe you can still enjoy delicious food without jeopardising your health. With celebrity chef Sarah Glover on our panel of experts, you’ll have an array of fun recipes at your fingertips, along with our own exclusive armoury of simple, tasty and healthy recipes for everything from daily meals to impressive entertaining. We know it can be hard to stick to your health goals – especially when you’re trying to manage it alone. When you sign up with us, you’ll have access to clear-cut meal plans, community support and exclusive access to our sugar-free content. Here’s what’s on offer:

  1. 8 weeks of meal plans and shopping lists.
  2. 90+ member-only recipes.
  3. Community forums to share your journey.
  4. Support and guidance from the I Quit Sugar team.
  5. Exclusive content from our panel of experts.

So, if you’re ready to ditch sugar and the host of maladies that come with it, it’s not too late to join. We’d love to help you get started on your health journey. Sign up HERE today!

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