Gluten intolerance is a health condition that affects 1 in 133 Americans, according to Celiac.com. Symptoms of gluten intolerance include digestive problems such as diarrhea and bloating, malnutrition and abdominal pain. In some cases, gluten intolerance can also cause psychological problems, mouth sores, joint pain and muscle cramps, notes the Mayo Clinic. If you suffer from a gluten intolerance or wheat allergy, eliminating wheat from your diet is crucial. Because wheat and gluten are present in a wide variety of foods--and may even be hidden in certain food items--maintaining a wheat-free diet requires education and diligence.
Step 1
Read food labels and familiarize yourself with words that indicate the presence of wheat. According to the University of Florida Institute of Food and Agricultural Sciences, if you are allergic to wheat proteins, you should avoid foods containing bulgur, couscous, bran, gluten, breadcrumbs or hydrolyzed wheat proteins. Also look for ingredients such as flour, MSG, cornstarch, vegetable starch, vegetable gum, farina, gelatinized starch, triticale, semolina and malt. You may also want to avoid spelt and kamut, which are related to wheat. The Mayo Clinic recommends avoiding foods containing oats, as they may be contaminated with wheat during processing.
Step 2
Look for gluten-free alternatives to the foods you eat most often. Health food stores and, increasingly, conventional food stores often offer gluten-free varieties of breads, beer, cereals, cookies, crackers, cake mixes and pastas. Also watch for wheat in products such as soups, sauces and salad dressings.
Step 3
Focus on what you can eat, rather than on what you can't. Practical Gastroenterology recommends focusing your diet on fresh fruits and vegetables, rice, beef, pork, poultry, fish, nuts, milk, cheese, oils, herbs and spices.
Step 4
Write out a wheat-free shopping list and plan a week's worth of menus so you don't feel confused about what to buy or what to eat when you get hungry.
Step 5
Buy a gluten-free cookbook and begin experimenting. Try substituting gluten-free flours such as rice, soy, corn, potato or bean in baking recipes.
Step 6
Be careful when dining out. Visit restaurants that offer wheat-free and gluten-free menu items. Let the staff know of your dietary needs, and become a regular customer once you find an establishment that is capable of meeting them.
Things You'll Need
- Gluten-free cookbooks
