Wheat Free Foods

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Learning to choose wheat free foods because of a wheat intolerance can be a challenge. Wheat intolerance is basically an allergy or histamine response to wheat.  It can be caused by lacking certain the digestive enzymes needed to digest the grain.  If you have a wheat intolerance you may be amazed at how much better you feel when you stop eating wheat and wheat products. Individuals with wheat intolerance may also have a gluten intolerance. Gluten is the protein part of the wheat grain, and is also found in other grains such as rye and barley.

If you have a wheat intolerance you should avoid all products containing wheat.  These include bread, bread crumbs, cakes, pasta cookies, crackers, muffins, breading and gravies thickened with wheat products.  If you are purchasing any processed food, read the label. 

It is easy enough to enjoy wheat free foods if you plan your meals and snacks. Chose to eat a wheat free diet consisting of basic foods:

  • unprocessed meats
  • fresh or fozen vegetables
  • fresh or fozen fruits
  • corn and corn products
  • rice, including brown rice and wild rice

Additionally you can enjoy these foods:

  • potatoes
  • legumes (such as lentils, beans , soy, and peas)
  • root vegetables such as sweet potatoes and yams
  • pure buckwheat - no added ingredients
  • millet (a small quick cooking grain)
  • quinoa (although not in the grain family its texture and consistency is similar to rice)
  • cassava (a starchy vegetable native to South America)
  • teff (a grain which may be used in wheat flour alternatives)

Most health food stores carry a wide variety of wheat free foods:

  • Pasta made from corn or rice
  • wheat free breads
  • wheat free cookies
  • cakes and cake mixes
  • wheat free condiments

Any cookbook with gluten-free recipes will be perfect for a wheat free diet.  I've really enjoyed using The Gluten-Fee Bible, by Jax Peters Lowell.

Even Betty Crocker has come up with some really awesome wheat free alternatives.  Look for their gluten free products:

Hamburger Helper mixes:

  • Asian Helper (Beef Fried Rice or Chicken Fried Rice)
  • Cheesy Hashbrowns. 
  • Gluten free baking mixes:

Brownie

  • Cookie
  • Chocolate Cake mix
  • Yellow Cake mix

Many grocery stores now include a specialty or health food section. There you can find brown rice breads and other wheat free bread choices, however they are expensive compared to normal wheat bread.

Although challenging, living wheat free can be fun.  Attitude is everything.  Take some time to research healthy alternatives to your typical wheat bread.

  • Corn tortillas - get the nice soft flat ones - they make a nice wrap for your sandwich ingredients
  • Corn chips - Scoop up your favorite ingredients with some crunchy corn chips
  • Rice Cakes are great for sandwich spreads
  • Lettuce wraps - wrap up your favorite ingredients in a large set of lettuce leaves
  • Meat wraps - a large slice of your favorite lunch meat makes a nice wrap for other ingredients such as cucumber, tomato, pickles or cream cheese and olives.

If you are willing to try new things you will probably discover that there are many new wheat free foods available and over a period of time you won't feel deprived at all and you will begin to realize how much better you feel living wheat free!

Wheat intolerance is not the same as Celiac disease which is an auto-immune response and can lead to serious health consequences. Please consult your doctor if you are concerned about your health.