The wheat-free diet is not a gluten-free diet, but many of the same foods are restricted. Most often, individuals who choose a wheat-free diet have an allergy to wheat. According to the Wheat-Free website, wheat is now listed in the top 8 food allergens along with milk, fish, shellfish, soy, eggs, peanuts and tree nuts. Though at first a wheat-free diet may seem restrictive, there are many foods, including grains, allowed on this diet.
Grains, Pasta and Rice
Wheat is a commonly used grain, particularly in breads. Even white bread contains some wheat flour. According to the Food Allergy & Anaphylaxis Network, grains and starches that may be eaten in place of wheat include millet, oats, regular or sweet potatoes, starchy beans, barley, corn, rice and rye. Cornstarch and potato starch may be used as thickeners in recipes, and a variety of flours are allowed including soybean, barley, oat, rice and arrowroot. Cereals, such as oatmeal, cream of rice or puffed rice, and other cereals made from pure corn, oats, or rice may be eaten as long as no wheat has been added.
Meats, Eggs and Dairy
All-meat wieners or luncheon meats may be eaten as long as they are prepared without wheat flour fillers or wheat products. Beef, pork, veal, ham, chicken, turkey, lamb and/or fish that has been baked, broiled or roasted are generally safe.
Fresh eggs and dairy products, such as regular cow's milk, buttermilk, yogurt, cheese and some cottage cheeses may be eaten on a wheat-free diet as long as the cheese does not contain modified starch or other wheat-containing ingredients, according to the Lucile Packard Children's Hospital at Stanford.
Beverages
All beverages are allowed, such as regular or decaffeinated coffee, tea, fruit juices carbonated beverages, milks and cocoa with the exception of cereal beverages, coffee substitutes and beverages made from wheat products such as beer, ale and root beer. In addition, instant chocolate drink mixes may contain wheat-derived starches.
Sweets and Condiments
According to the Mayo Clinic, many desserts contain wheat products, however custards and Bavarian creams, as well as cookies made with oatmeal, arrowroot, rice, or rye can be included in a wheat-free diet. In addition, cornstarch, tapioca, or rice puddings; fruit ices and gelatins can also provide satisfying alternatives. Fats, such as butter, and oils are acceptable on this diet, but avoid commercially prepared salad dressings as they may be thickened with wheat-flour products. Condiments, including most herbs and spices, salt, flavoring extracts, peanut butter, olives and pickles may be consumed on a wheat-free diet.
