If you have a wheat allergy, you are sensitive to proteins found only in wheat. If you have gluten intolerance or celiac disease, you are sensitive to gluten found not only in wheat, but also in rye and barley. With a wheat allergy, the only solution is to avoid foods containing wheat; with gluten intolerance or celiac disease, the only solution is to avoid foods containing wheat, rye or barley. Fortunately, the growing awareness of celiac disease is resulting in more gluten-free and, therefore, wheat-free products becoming available in supermarkets. It is important to read nutrition labels to check ingredients if you are unsure whether a product contains wheat or gluten. Safe pre-packaged products are usually labeled as being wheat and/or gluten-free.
Vegetables and Fruits
All vegetables and fruits are safe to eat whether you have a wheat allergy or a gluten intolerance. However, if the vegetables or fruits are part of a packaged convenience food, they could contain an ingredient made from wheat, rye or barley. You should avoid breaded or floured vegetables as well. Fresh, frozen or canned are fine, as are fruit and vegetable juices.
Grains
Even if you're allergic to wheat or cannot tolerate gluten, you can still enjoy the health benefits of grains. Rice is safe to eat, as is corn, quinoa, millet and tapioca. Many gluten-free flours are on the market. Substitute gluten-free flours, such as garbanzo, sorghum, rice and potato, for wheat, rye and barley flours. In spite of the sound of its name, buckwheat is also safe.
Meat, Poultry and Fish
Meat, poultry and fish are okay, but always check labels to verify that they are not seasoned with MSG, soy sauce or Worcestershire sauce as these can contain wheat. Avoid breaded meat, poultry and fish unless the label indicates that it is gluten-free. Use caution with processed meats, such as sausage, wieners, prepared patties and luncheon meats. They may contain a filler made from wheat flour.
Dairy and Eggs
Milk, buttermilk, cheese and yogurt are fine on a wheat- or gluten-free diet. Cottage cheese may contain modified starch or other ingredients made from wheat, so check the ingredients list carefully. Because it contains malted barley and wheat flour, avoid malted milk. Check labels carefully on any milk drinks; some can contain wheat cereal or other ingredients made from wheat.
Fats and Seasonings
All fats, including butter, margarine and oils, are safe to eat. Use care with salad dressings and gravies as many contain flour or other ingredients made from wheat. Salt, chili powder, herbs and spices are wheat and gluten-free, but avoid MSG, soy sauce, Worcestershire sauce and malt seasonings.
Beverages
Coffee, tea, cocoa and carbonated beverages are safe. Drinks made using wheat, rye or barley include beer, ale, root beer and instant chocolate drink mixes. Wine is usually free of gluten, but check with the manufacturer of your favorite brand. Wine can sometimes contain additives or the barrels may have been exposed to a wheat product before being used for wine. Distilled liquors, although often made from gluten-containing grains, may be safe due to the distillation process, but use caution.
References
- MayoClinic.com; Wheat Allergy; July 2009
- Rush University Medical Center; Wheat Allergy Diet
- Colorado State University Extension; Gluten-Free Diet Guide for People with Newly Diagnosed Celiac Disease; J. Li, et al.; March 2009
- U.S. Department of Agriculture; Celiac Disease and Safe Grains; D. Kasarda; July 2003
