Is Millet Gluten Free?

Why millet is naturally gluten free

Millet is a small-seeded cereal grass, and it is not related to wheat, barley or rye, the three grains that contain gluten. The Celiac Disease Foundation lists millet among the naturally gluten-free grains, alongside quinoa, rice, sorghum, teff and buckwheat. That makes it a useful option if you have celiac disease, non-celiac gluten sensitivity or a wheat allergy and you’re tired of the same few grains.

Millet is easy to cook as a fluffy side like rice, simmered into a creamy porridge, or ground into flour for flatbreads and baking. It has a mild, slightly nutty flavor that works in both sweet and savory dishes.

The catch: cross-contact and hidden sources

Naturally gluten free does not always mean gluten free in the bag. There is research indicating that some naturally gluten-free grains can contain gluten from cross-contact with gluten-containing grains during harvesting and processing. Grains are often grown in rotation with wheat or barley, harvested with shared equipment, stored in shared bins and milled on shared lines. A few stray kernels or a bit of dust is all it takes.

Watch for these common trouble spots:

• Bulk bins. The Celiac Disease Foundation does not recommend buying grains from bulk bins because of the possibility of cross-contact. Shared scoops and neighboring bins make this a risk not worth taking.
• Millet flour and blends. Flour is milled in facilities that may also handle wheat. Pre-mixed flour blends and baking mixes can also contain gluten-containing ingredients.
• Packaged foods made with millet. Multigrain breads, cereals, crackers, granola bars and snack mixes often combine millet with wheat, barley or malt. Never assume that millet on the front of the pack means the whole product is safe.
• Birdseed-style packaging. Millet sold for animal feed is not intended for human consumption and isn’t handled with gluten in mind. Buy only food-grade millet.

How to check labels and ask questions

The most reliable approach is to buy millet that is tested and labeled gluten free. The Celiac Disease Foundation advises that if you are concerned about the safety of a grain, you should choose versions tested for gluten that contain less than 20 parts per million.

1. Look for a clear “gluten free” statement on the package, and check the ingredient list as well.
2. Remember that “wheat-free” does not necessarily mean “gluten free.” Barley and rye can still be present.
3. Check for any warning such as “may contain wheat” or “made in a facility that also processes wheat,” and decide what level of risk is right for you.
4. If a package makes no gluten-free claim, contact the manufacturer and ask about growing, milling and packaging practices.
5. When eating out, ask whether millet dishes are prepared on shared surfaces or cooked in shared water or oil.

For more help decoding packaging, our guide to gluten-free labels and our walkthrough on understanding gluten-free labels explain what the claims on a pack really mean.

Safe ways to buy and enjoy millet

Choose sealed, labeled packs of whole millet or millet flour from a reliable source, rather than loose or bulk millet. Rinse whole millet before cooking, and use clean pots, utensils and cutting boards if your kitchen is shared with gluten-containing foods.

If you like to double-check products while you shop, a barcode scanner can help you work through ingredient lists quickly. See our overview of popular gluten-free apps and our advice on choosing a gluten checker. Keep in mind that no app replaces reading the label yourself.

If millet is new to you, or you’re unsure how it fits into your diet, your doctor or a registered dietitian who knows celiac disease can give advice that suits you.

Other grains to rotate in

Variety is good for a gluten-free diet. Other naturally gluten-free grains and starches include quinoa, rice, sorghum, teff, amaranth and buckwheat. The same rule applies to all of them: choose tested, labeled products when you can, and skip the bulk bins.

This article is for general information only and is not medical advice. If you think you have celiac disease or a gluten-related condition, talk to a doctor or registered dietitian before changing your diet.