What Are Gluten-Free Alternatives to Couscous?

Since couscous is made from durum wheat, it's not gluten-free. Gluten-free alternatives to couscous include amaranth, rice, quinoa, millet, sorghum, and cauliflower rice.

If you follow a gluten-free diet, it’s important to know which foods are safe to eat. This is especially true when it comes to grains and cereals, as some are gluten-free and some are not. 

Is couscous gluten-free? Here’s what you need to know when it comes to this and other popular grains and pseudo-cereals.

Even though couscous looks like rice, it’s actually a kind of pasta. It’s made from ground semolina flour, which comes from durum wheat. Since there are different varieties, couscous can be gold or brown in color and can be small or circular in size and shape. It’s often compared to short-grained rice.

Since couscous is made from durum wheat, it’s not gluten-free. This means that you shouldn’t eat couscous if you have a severe gluten intolerance or celiac disease. Some varieties of couscous are made with gluten-free grains to allow people on a gluten-free diet to enjoy them, but you need to read the label carefully before purchasing this product. 

Thankfully, there are also many other grains that serve as great substitutes for couscous that don’t contain gluten at all, in which case you don’t have to worry about checking the label.

Gluten is a protein that is found in some grains. It’s present, for instance, in:

• Wheat
• Rye
• Barley
• Oats
• Corn
• Spelt
• Malt

Many common products, like pasta, bread, and beer, contain gluten. It can also be found in some everyday items that you wouldn’t expect, like cosmetics, vitamins, and medications. While many people can eat gluten without problems, some people can have an intolerance or a more severe condition called celiac disease.

Gluten intolerance. It’s estimated that about 6% of Americans have a gluten intolerance, also known as non-celiac gluten sensitivity (NCGS). People who are gluten-intolerant experience some of the same symptoms that people with celiac disease do, like:

• Fogginess
• Headache
• Bloating
• Abdominal pain
• Gas
• Diarrhea
• Constipation 

It’s not a food allergy, and the cause of gluten intolerance still isn’t fully understood. Some people are born with the condition, and others develop it later in life.

Celiac disease. This is an autoimmune disorder that affects 1% of Americans. Eating products with gluten triggers a response in your small intestine that treats gluten like an invader. This causes damage to the lining of your intestine and malabsorption of nutrients. Celiac disease has many of the same symptoms as gluten intolerance.

Some people may also have a wheat allergy, which is different from celiac disease or gluten intolerance. If you have this allergy, you need to avoid wheat products.

There are many grains that you can use in place of couscous and which are naturally gluten-free. In fact, most whole grains are a great alternative to couscous if you’re following a gluten-free diet.

Whole grains are an important part of a healthy diet. They are nutritional staples around the world since they’re easy to cultivate and pack a lot of nutrients into each serving. Grains, especially whole grains, are good sources of:

• Fiber
• Protein
• Antioxidants
• Niacin
• Riboflavin
• Calcium
• Magnesium
• Zinc
• Iron
• Thiamin 

Apart from fruits and vegetables, grains are one of the most important food groups that you should include in your diet. In addition to possessing all of the vitamins and minerals listed, they can help prevent and reverse some diseases, including those that affect your heart. The high fiber content also keeps you full between meals. Best of all, most grains are budget-friendly.

Amaranth. Amaranth is a seed that was once considered a sacred food among the ancient Aztecs. It’s a very healthy pseudo-cereal, meaning it isn’t derived from grass but can be used in the same way that many grains can. It has a nutty taste and works best if you toast it in a skillet before cooking to bring out its full flavor.

Rice. Rice is gluten-free and one of the most versatile grains out there. It comes in several colors, like white, brown, and red, with varying lengths of grains. Colorful rice, including brown rice, has more nutrients than white rice, so opt to use brown, red, or purple rice when cooking. These varieties usually have more flavor and texture, too.

Quinoa. Similar in size and texture to couscous, quinoa is a good substitute that also comes in several different colors. It’s high in nutrients, as it’s a pseudo-cereal and contains plant-based protein. Quinoa is nice and fluffy when it’s cooked and is great as a side dish, as a stuffing, or in salads.

Millet. Millet is a go-to substitute for couscous or bulgur since they are similar in size and texture. It has more protein than corn or rice products and contains a variety of vitamins and minerals. It’s very versatile and can be eaten hot or cold.

Sorghum. Sorghum has a nice, fluffy texture that’s comparable to couscous. It has a sweeter taste but is easy to digest and can be cooked in several different ways. Sorghum can be used in either sweet or savory dishes, so you can get creative with it.

Cauliflower rice. While not a grain, cauliflower rice can be used in a lot of the same ways that couscous can. This versatile veggie comes in several different colors and has a number of health benefits. Low in carbs and calories, cauliflower rice can be used as a base for a number of dishes in the way that couscous or regular rice can.

If you still have trouble digesting gluten-free grains, soaking them overnight in water before you cook them can help solve the problem. Grains have compounds called phytates that bind to minerals, making them harder to absorb. Soaking grains, though, activates an enzyme called phytase that helps split phytate from the mineral it’s bound to. The mineral is then ready to be digested by your intestine when you eat it.

You can also try fermenting grains. Fermented foods are much easier to digest since bacteria start the digestion process for you. Bacteria and their enzymes break down some compounds that your body might have trouble digesting and makes nutrients easier to absorb. Many people who have trouble digesting wheat bread find that they can eat sourdough bread with no problem thanks to fermentation, even though both breads contain gluten.