What to Eat if You’re Allergic to Wheat

Wheat is an extremely common ingredient in foods. Unfortunately, it’s also one that many people have to avoid, thanks to wheat allergies and Celiac disease. It’s not easy to avoid wheat and wheat protein altogether, but there are some alternatives that will help.
There are many other ingredients available which, alone or as part of a recipe, can replace wheat products in your diet. Most people who can’t eat wheat will be able to tolerate all of them: bean flour, Amaranth, buckwheat flour, arrowroot flour, flax, potato starch, corn starch, millet, rice, quinoa, sorghum, tapioca starch and soy flour (though you should be aware that soy is another common allergen). You may also be able to eat oat grain, rye, and barley. Often a combination of flours will yield the best recipes. Here’s a full list of wheat substitute ingredients and the ways in which “wheat” may be listed on ingredients labels.

As you research, you’ll be surprised how many foods contain wheat ingredients. Even such staples as soy sauce, salad dressings, ketchup and spices may contain it. You must read labels while you shop to make sure you’re not consuming wheat products. You should inform restaurants of your allergy so that if it’s a hidden ingredient in any of their foods, they can make you aware and offer substitutions.

Fortunately, health food stores and the better grocery chains will carry a variety of non-wheat breads such as brown rice or rye breads. Any food labeled “gluten free” should be safe. Awareness of wheat allergies is on the rise, which means your options are gradually increasing with the demand for wheat free products.