How to Avoid Wheat in Your Diet (Wheat, not all Gluten)

Your body has the ability to heal itself, if you don’t get in the way. You get in the way of perfect health by eating the foods that your body doesn’t want, thinking self-deprecating thoughts, and subjecting yourself to stress.

In my experience as a practitioner, ingesting wheat (not all gluten) is one of the most top ways that we get in the way of vibrant health. Could wheat be affecting you? I recommend eliminating wheat for at least six weeks to see how many "problems" or “dis-eases” resolve themselves.

Here are some helpful tips for eliminating wheat from your diet:

How to Spot Wheat in Products

When checking ingredients, keep an eye out for wheat in various forms such as:

·??????? "Flour" (which usually means wheat flour)

·??????? "Gluten" (which often means wheat gluten)

·??????? Whole wheat flour

·??????? Bran (unless specifically labeled as oat or rice bran)

·??????? Germ

·??????? Bulgur

·??????? Couscous

·??????? Durum semolina

·??????? Flour tortillas

·??????? Wheat starch

Ancient Wheat Varieties

Some ancient wheat varieties, like spelt and kamut, may seem like alternatives but are still forms of wheat. Avoid these as well.

Wheat Flour Alternatives

When you're looking for wheat-free flours, here are some great alternatives to cook or bake with:

·??????? Rye flour

·??????? Oats or oat flour

·??????? Barley flour

·??????? Millet flour or meal

·??????? Rice flour (white or brown)

·??????? Amaranth seeds or flour

·??????? Buckwheat flour

·??????? Quinoa flour

·??????? Ground nuts

·??????? Sunflower seed meal

·??????? Sesame seed meal

·??????? Tapioca starch

·??????? Arrowroot starch

·??????? Potato starch

·??????? Green bean starch

·??????? Mung bean starch

·??????? Soybean flour

·??????? Chickpea flour

Wheat Pasta Alternatives

Most pasta, especially in restaurants, is made from wheat (durum semolina is wheat). For wheat-free pasta, visit your local health food store and always check the labels—some alternatives may contain corn. Here are a few options:

·??????? Brown rice pasta (available at health food stores)

·??????? White rice vermicelli (available at Chinese groceries)

·??????? Bean thread noodles (also available at Chinese groceries)

·??????? Spaghetti squash (a fun, low-carb alternative)

Main Meal Side Suggestions

Here are some wheat-free sides you can enjoy with your meals:

·??????? Millet

·??????? Quinoa

·??????? Brown or white rice (long grain, short grain, basmati, jasmine)

·??????? Squash

·??????? Potatoes

·??????? Turnip

·??????? Yams

·??????? Tapioca root

Bread Alternatives

·??????? Rice bread: Several varieties of rice bread are available. From my experience, they taste best toasted and served warm with almond or cashew butter and all-fruit jam. The texture of rice bread doesn’t work well for sandwiches, but it makes excellent French toast (dip in watered-down beaten egg and cook in a buttered pan over medium heat), topped with maple syrup or honey.

·??????? 100% rye bread: Be cautious when reading labels, as many "rye breads" contain very little rye. Whole rye bread is dense, flavorful, and a great alternative.

Cracker Alternatives

If you’re looking for a wheat-free cracker for dipping or serving with salads, try:

·??????? 100% rye crackers

·??????? Rice cakes

·??????? Small, round, flat rice crackers

Cooked Cereal Alternatives

For a hot cereal, try:

·??????? Cream of rice (similar texture to cream of wheat)

·??????? Rye flakes

·??????? Barley flakes

·??????? Rice flakes

·??????? Desiccated buckwheat

·??????? Oatmeal or oat bran

You can add honey, maple syrup, dried fruit, or chopped nuts for sweetness, or try butter and sea salt for a savory twist.

Cold Cereal Alternatives

Wheat-free cold cereals are available, sweetened with fruit juices or unrefined sweeteners. Granola is a common wheat-free option, but always check ingredient lists for hidden wheat or sugar.

Cookie Alternatives

You can find ready-made wheat-free cookies that also don’t contain refined sugar. When shopping, check labels for ingredients like "sugar," "brown sugar," glucose, fructose, or dextrose, and opt for products made with unrefined sugars such as:

·??????? Organic cane sugar

·??????? Honey

·??????? Maple syrup

·??????? Rice syrup

·??????? Barley malt

·??????? Concentrated fruit juices

·??????? Date sugar

Follow Up with Me!

Regardless of your results, I encourage you to share your experience with me so we can adjust your plan if necessary. Please also refer to my other articles for ideas on eliminating milk , corn , and refined white sugar from your diet.

Monica Levin, Holistic Health Consultant www.MonicaLevin.com

Please share your experiences in the comments. What are your tricks to avoid wheat?

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