Check with your physician to see if they approve of non-wheat-based whole-grain options. Gluten is a component of Wheat, Barley, and Rye so these grains should be avoided. Non-wheat-based grains include buckwheat, corn, oats (in pure form), quinoa, rice, and wild rice, as well as others. These grains will help you get your whole-grain servings. Oats are gluten-free. It is often hard to separate oats from wheat so if you are sensitive to gluten, look for pure oats.