Grits vs Rice:
Which Is Gluten-Free?
Two comforting, naturally gluten-free sides. Grits are made from corn and rice from rice — both are safe, with cross-contamination the main thing to check.
Good news: both Grits and Rice are generally gluten-free.
Verdicts last reviewed July 2026 · based on FDA gluten-free labeling rules and Celiac Disease Foundation guidance
Grits
Yes. Grits are made from corn and are naturally gluten-free, though check instant/flavored versions and watch for cross-contamination.
Watch out for:
- Instant/flavored grits may add wheat-based seasonings
- Shared equipment cross-contamination with wheat
- Restaurant add-ins (e.g., flour-thickened gravy)
Rice
Yes, all plain rice is naturally gluten-free — white, brown, wild, basmati, jasmine, and sticky rice are all safe for celiacs.
Watch out for:
- Flavored rice mixes may contain wheat/soy sauce
- Restaurant rice cooked in shared water
- Rice pilaf often contains orzo (wheat pasta)
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