Foods for celiac disease and gluten sensitivity
What APEX holds on the table for celiac disease and gluten sensitivity: the foods it leads with, each with where it comes from and why it is ours. Not a treatment plan — the food, and the reason it is on the list.
Compiled by APEX Legacy from published research and documented food
history, under the editorial direction of
Jonathan Jackson, Founder .
How we write and review these pages →
Pantry & Condiments
Sweet Potato Flour A naturally sweet, gluten-free flour milled from dried sweet potato. Tapioca Pearls Small pearls rolled from cassava (tapioca) starch that swell soft and translucent when… Tapioca Starch The pure starch washed out of the cassava root — gluten-free, neutral, and a clean… Masa Harina A gluten-free corn flour made by nixtamalization — cooking corn in alkaline lime, which… Sorghum Flour A gluten-free whole-grain flour milled from sorghum, one of the oldest African cereals.
Rice, Grains & Starch
Sorghum Sorghum is gluten-free and uniquely high in 3-deoxyanthocyanins — antioxidants not found… White Sorghum A pale-grained sorghum, the 'Guinea corn' of West Africa and a foundational African… Brown Top Millet A small, fast-growing millet of African and Indian origin, now common across the Southern… Acha (Fonio Millet) The ancient grain of northern Nigeria and the Sahel under its Hausa name acha… Liberian Rice Bread Liberian rice bread is a moist, dense, naturally gluten-free quick bread made from rice… Quinoa The only grain with complete protein (all 9 essential amino acids including lysine). Japanese Barnyard Millet One of the fastest-growing cereals known, barnyard millet is a tiny gluten-free grain… Arrowroot Maranta arundinacea — a gentle, easily digestible starch from Caribbean and South… Cere Hand-rolled steamed pearl millet couscous — the daily bread of Wolof and Serer households… Fonio Ancient West African grain. Gluten-free. Low glycemic index. Gozo The everyday starch staple of the Central African Republic: cassava root (and sometimes… Tuwo Acha Tuwo acha — a delicate, smooth swallow made from fonio flour, the tiny ancient West… Aiysh Aiysh — a thick, smooth sorghum porridge-bread of Sudan, stiffer than porridge and softer… Cassava / Fufu Starchy root vegetable, primary accompaniment to soups across West Africa. Cocoyam Flour Cocoyam flour takes the ede — the yam your grandmother called by its proper name — and… Kisra Kisra — a thin, sour, fermented sorghum flatbread of Sudan, poured and spread thin on a… Teff Grain Teff is the grain that colonialism couldn't steal — it wouldn't grow anywhere else. Amaranth Pseudocereal with complete protein — all essential amino acids including lysine.
Dishes & One-Pots
Tô with Sauce The everyday meal of the central Sahel: a stiff swallow made from sorghum or millet… Fonio Pilaf Fluffy fonio cooked pilaf-style with aromatics and vegetables — a fast-cooking… Millet Pilaf Toasted millet cooked pilaf-style with aromatics and vegetables — a fluffy, gluten-free… Tuwo Masara (Hausa Corn Swallow) Tuwo masara is the Hausa corn swallow — ground dried corn cooked into a smooth, firm…
Fermented & Pickled
Sourdough Bread All bread before 1868 was sourdough — long-fermented with wild yeast and Lactobacillus…
Also on the table
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APEX Legacy is an AI intelligence layer for Black Americans — the food,
the history, and what the research says, in one place.
Wellness and educational information only. It is not medical advice, and
it does not diagnose or treat any condition. Talk to your own clinician
about your care.