Whole wheat, whole oats, bulgur,barley, brown rice and other whole grain rice varieties, buckwheat, whole rye, quinoa, and corn are some of the most available and best whole grains. Of these oats, rice, buckwheat, quinoa and corn are gluten free. There is some debate on oats as it appears oats are often contaminated with wheat while growing and being processed for market.
From the research and study information that I have found, less than 2% of the US population has potential issues with Gluten in any form. Conditions such as celiac disease are included in that 2%. Another .3% might have wheat/gluten allergies. So at best 2 out of 100 people should avoid gluten due to digestive issues and 3 out of 1000 people should avoid wheat products due to allergy issues. People who suspect they have such potential issues should get in touch with their doctor to be tested. Many people are just going along with the media sound bites that scare them into believing everything is potentially lethal.
It is very simple to find information about prepaing whole grains and ways to include them in the diet, so I won’t go on here.