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Is Buckwheat Gluten Free?

When adopting a gluten free diet, it is common for patients to turn to a quick Internet search to determine what foods are gluten free. A quick glance may suggest that many alternative grains (or similar products) are gluten free. One common example is buckwheat.

But there’s more to the story. Just because buckwheat is commonly called gluten free doesn’t mean it is safe to eat on a gluten free diet.

This in depth article will take a closer look at this commonly misunderstood seed. The following will be discussed:

What is buckwheat?
Relevant research about buckwheat
Is buckwheat gluten free?
Recipe ideas to replace buckwheat

What is Buckwheat?

You might be surprised to learn that buckwheat is actually not a grain. It is actually considered a pseudo cereal. Pseudo cereals are seeds that are consumed as cereal grains but don’t grow on grasses. Quinoa and amaranth are two other common pseudo cereals.

Buckwheat is a flowering plant that belongs to the same family as rhubarb and sorrel. It is also referred to as beech wheat or kasha. Buckwheat can be eaten as the whole groat, and served in either sweet or savory dishes similar to oats or quinoa. Buckwheat is also commonly ground into a flour, similar to traditional grain-based flours. This flour is used in a number of baking applications, most often in buckwheat pancakes and crepes.

Research about Buckwheat

While buckwheat technically contains no gluten, there are a few issues to consider before consuming buckwheat on a gluten free diet:

Cross contamination: Research shows that buckwheat is frequently cross contaminated with gluten. This makes its consumption risky. As one study on cross contamination puts it, “incorrect gluten quantitation, improper product labeling, and poor consumer awareness, which results in the inadvertent intake of relatively high amounts of gluten, can be factors that compromise the health of patients with celiac disease.” In fact, some research estimates that 30-92% of celiac patients still experience symptoms even after one year on a gluten free diet. It is suspected that unknown cross contamination is the culprit.
Buckwheat reactions: Some research shows that Celiacs react to buckwheat in addition to gluten. One study found that 30% of participants with celiac disease in addition to another food allergy reacted to buckwheat. Reactions were less common in those with celiac disease alone. Another study reported that 4% of participants reacted to buckwheat.
Buckwheat allergies: Research suggests that buckwheat allergies are on the rise, and likely more common than diagnosed. This may be attributable, in part, to its rising use in the gourmet and allergy-friendly sectors, particularly in gluten free foods.

For these reasons, Gluten Free Society takes the approach that removing buckwheat from the diet is best for those embarking on the gluten free diet for health related issues. Especially for those who have been following a traditional gluten free diet (no wheat, barley, or rye) and continue to struggle with GI problems or other forms of autoimmune disease.

Recipe Ideas to Replace Buckwheat

Instead of buckwheat pancakes, try a savory grain-free pancake, like our Kimchi Pancakes or a sweet option like our Warrior Bread French Toast. Both are made with nutrient dense Warrior Bread Mix.

For applications in which buckwheat is served as a whole groat, try a gluten-free granola like the recipe listed below.

Print Recipe

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Gluten Free Granola

Course Snacks

Ingredients

1 1/2 cup Unsweetened Coconut Flakes
3/4 cup Sliced Almonds
3/4 cup Whole Raw Pecans
1/2 cup Raw Pumpkin Seeds pepitas
1 tbsp Chia Seeds
1 pinch Salt
4 tbsp Organic Maple Syrup
1/2 t Cinnamon
1 tbsp Coconut Oil
1 t Vanilla

Instructions

Preheat oven to 300 degrees.
Line a flat sheet pan with parchment paper.
Combine the first 7 ingredients (coconut chips through salt) in a large bowl and stir thoroughly.
Add maple syrup and coconut oil to a small sauce pan then heat minimally on stove to melt the coconut oil. Stir in vanilla.
Pour the maple syrup mixture over the granola mixture then mix well to coat.
Spread out evenly on the baking sheet pan.
Bake for 15-20 minutes or until almond slices and coconut chips are golden brown (do not over cook) stirring twice. Granola will crisp as it cools.
Cool completely on the sheet pan.
Enjoy!

The Bottom Line

While buckwheat is technically gluten free, it comes with a list of potential problems that may lead to a failure to recover on a traditional gluten free diet. Bottom line – buckwheat is on Gluten Free Society’s NO list of healthy, gluten free foods.

4 Responses

Betty Forwick says:

December 24, 2022 at 11:07 pm

I am bothered by oxalates and wonder what else I can use for flour.

Reply
1. Shaman Aah says:
  
  March 28, 2024 at 11:26 am
  
  Millet flour, chickpea flour, tapioca flour, teff flour… S
  
  Reply
Debbie says:

March 12, 2023 at 10:20 am

I used a bread with buckwheat flour in it and had very bad cramping with it shortly after I ate it. So I was curious if this could be the problem and I think it is! I will discontinue. Thanks for the complete article.

Reply
1. Louise Carlson says:
  
  April 4, 2024 at 8:31 am
  
  I am not celiac but have a number of intolerances. For me, it is not the gluten in wheat but the type of carbohydrates in it that cause cramping and bloating. That could be true for you in any number of foods.
  
  Reply

Is Buckwheat Gluten Free?