One of the first questions I get asked when telling others of my wheat-free lifestyle is:
‘What do you eat if you don’t eat bread or pasta?’
The answer to that question is simple…lots of things.
Bread and other wheat-based foods are such staples in the Western diet that most cannot begin to fathom where to start a life without them.
As a helping hand, I have compiled a list of foods you can include when adapting to a wheat-free lifestyle.
Note: Because wheat is hidden in many foods always read the labels. If there is an ingredients label there’s always a chance it may contain wheat.
Wheat-Free Food List… foods to be eaten freely
All meat, offal, fish, chicken and turkey (providing they are not coated in breadcrumbs or batter. Sausages, burgers and meatballs all tend to contain wheat).
Milk, cream and most cheeses (check label on cheese, especially cream cheese)
Butter, lard, vegetable and nut oils
All vegetables, including potatoes
Pulses (beans, lentils and peas, including baked beans and hummus)
Nuts and seeds
Jam, honey and jelly
Gluten/wheat-free bread and pasta
Grains and Wheat Alternatives
Oats (if gluten intolerant make sure gluten-free), porridge
Rice, brown and white, also rice noodles (vermicelli)
Buckwheat, grains and flour
Millet, grains and cereal
Maize, corn and polenta
Flaxseed, otherwise known as linseed
Tapioca, pearls or flour
Wheat-free breakfast cereal
Snacks and Treats
Chocolate: dark, milk and white
Dips: guacamole, sour cream and chives, salsa etc.
Nuts and seeds
Note: always read labels on all snacks and sweet treats. At wheatfreewonder we do not recommend refined foods or sugars but as it is difficult to live in this world without them; we recommend the 80/20 guideline: 80% of your food intake should be made up of wholesome, natural foods and no more than 20% on treats or snacks.
Fizzy drinks (sugary drinks are not recommended and should only be had occasionally, however, avoid anything with aspartame, e.g. diet drinks, as it is toxic to the body)
Lager: there are very few wheat-free beers or lagers except for: Stella Artois, Budweiser, Michelob and Corona. Also check the specialist free-from sections in supermarkets or online.
Quorn mince and pieces (may contain gluten)
Pulses and lentils
Cooking/Baking Ingredients and Condiments
Vinegar: balsamic, wine, apple-cider, malt (contains gluten)
Coconut, desiccated, cream, milk or oil
Potato flour or starch
Corn flour (to thicken gravy or sauces)
Arrowroot (used the same way as corn flour)
Bicarbonate of soda
Cream of tartar
Tips for Eating Out:
Many eateries now offer gluten-free choices. Check ahead with restaurant if they have a wheat/gluten-free menu.
Ask if you can take your own wheat-free pasta for them to cook..
When ordering, chose meat, chicken or fish served with potatoes, vegetables, rice or salad.
If ordering a sauce to accompany your meal, check with the server that it does not contain wheat.
Most supermarkets now have an aisle with gluten-free breads, pastas, crackers and baking ingredients to make the wheat-free lifestyle easier.