Wheat is a common grain found in a broad range of foods. Though wheat contains valuable nutrients, its consumption causes damaging effects in people with celiac disease and wheat allergies and bothersome effects in people with wheat-intolerance. According to the University of Maryland Medical Center, wheat is one of the most common food allergies, which affects between 2 and 8 percent of children and 2 percent of adults. For best results, seek specified guidance from a qualified health or nutrition professional.
Breads and Cereals
Many breads and cereals contain wheat. Avoid all whole wheat, white and enriched breads, dinner rolls, bread crumbs, stuffing, popovers and bread mixes. Though cornbread, potato bread and soy-based bread are not based upon wheat, they may or may not contain wheat-derived products. For this reason, the Lucile Salter Packard Children's Hospital suggests examining all ingredient lists on packaged foods. Avoid all breads and cereals containing farina, malt, gluten, bran, malted milk, durum, spelt and any ingredient containing the word wheat. Cereals that often contain wheat include bran flakes, wheat shredded cereal, raisin bran and brand-name cereals such as Cheerios, Grapenuts, Lucky Charms and Total.
Snacks and Desserts
Many baked goods, sweets and salty snack foods also contain rich amounts of wheat. Unless labeled "wheat-free" or "contains no wheat-derived ingredients," avoid all cakes, doughnuts, croissants, commercially prepared frosting, ice cream sherbet, frozen yogurt, ice cream bars, cookies, crackers, baking mixes, pudding, salty crackers, graham crackers, pretzels and baked chips. Examples of brand-name items that contain wheat include Triscuits, Sun Chips, Wheat Thins, Baked Lay's, Betty Crocker cakes, cupcakes and muffin mixes, Oreo, Ahoy, Pillsbury cookie, pie crust and bread dough and some of the Jell-o pudding mixes and refrigerated cups.
Other Foods
Though breads, baked goods and snack foods tend to contain the richest amounts of wheat, many less-suspecting foods contain trace or "hidden" forms of wheat. The Lucile Salter Packard Children's Hospital suggests avoiding salad dressings and gravies with wheat-containing thickening products, breaded meats, poultry and fish, scalloped potatoes, most pasta, casseroles topped with crumbs and all chocolates and candies that contain malt, starch or cereal extract. Candies and chocolates containing nougat and/or cream filling more often contain wheat than solid dark chocolate bars. Condiments that often contain wheat include Worcestershire sauce, meat tenderizers containing MSG (monosodium glutamate), prepared Asian foods seasoned with MSG, soy sauce and terriyaki sauce.
