Things You Can Eat on a Wheat Free Diet

Whether you are making a conscious choice to avoid processed foods, or you have been diagnosed with gluten intolerance or celiac disease, there are several restrictions to a wheat-free diet. Many foods are eliminated when you exclude wheat. Wheat and gluten are in a lot of packaged foods. They also are in many of seasonings you might put on the naturally wheat-free foods.

Safe Foods

Most unprocessed or low-processed foods such as meats, fruits, vegetables, dairy products and eggs are generally gluten and wheat-free naturally. An easy approach to grocery shopping is to try a wholesome approach toward what you select; the fewer steps your food takes from the farm to the store, the less likely it is to contain wheat. Just be sure as you prepare your food you don't accidentally introduce the wheat yourself through seasonings.

Grains and Starches

Individuals with celiac disease are not only limited to restricting the wheat from their diet, but also rye and barley. This makes finding grains and starchy foods which are gluten-free difficult. Using oatmeal, corn, potatoes and rice can expand the daily meals to add carbohydrates. Several cereal companies label their products, as well, so that you can avoid wheat in oat, corn or rice cereals.

Alternatives

There are several recipes that use lesser-utilized products such a fava bean flour, tapioca flour, potato starch or rice flour as a substitute for wheat flour. If you don't want to prepare the substitution mixes yourself, some companies produce packaged mixes for gluten-free pizza dough, pancakes, all-purpose flour and breads.

What to Avoid

Anytime you stray from the simple foods such as fruits or meats, you'll need to read the nutritional facts label carefully. While some companies specifically state if they are gluten-free, others aren't so transparent. More often than not, wheat gluten will be lurking in foods you don't suspect. Pay careful attention in the chip, soup, and cereal aisle for items such as wheat starch, monosodium glutamate (MSG) and various malts.

Where to Shop

Several grocery stores offer gluten-free sections in the organic aisles or adjacent to like items. You also can check at health-food stores or co-ops for gluten-free foods. Several online sources can be found that offer wheat-free products, too.