Like all grains, wheat provides rich amounts of nutrients and fiber. If you have a wheat allergy or intolerance, however, wheat-containing foods can trigger bothersome symptoms, ranging from mild indigestion to hives, swelling and vomiting. Up to 8 percent of children and 2 percent of adults have diagnosed food allergies, according to the University of Maryland Medical Center, many of which involve wheat. Learning which foods commonly contain wheat can help ensure proper meal planning and lead to improved wellness.
Most Flour Products
Most flour, including enriched, white, whole wheat and cake flour, are based upon wheat. While following a wheat-free diet, registered dietitian Fiona Hunter recommends avoiding flour and flour-based foods, such as most commercially-baked breads, biscuits, crackers, cakes, pizza crust, pasta, pancakes, bread crumbs and pastries. Nutritious alternatives include brown rice, wild rice and rice, corn and soy-based flour, breads, pasta and baked goods. For best results, look for the label "wheat-free" on prepared foods and check ingredient lists to ensure that wheat products are not contained.
Breakfast Cereals
Many breakfast cereals contain wheat, wheat germ or wheat bran. Cereals particularly rich in wheat include shredded wheat, cream of wheat, raisin bran and bran flakes. Hunter recommends crisp rice, cornflakes, porridge and wheat-free muesli as nutritious alternatives. Oatmeal is also wheat-free. If you have celiac disease, however, which causes more serious immune reactions to gluten -- a protein in wheat, barley and rye, consume oats clearly labeled "gluten-free."
Blended Seasoning
Blended seasonings contain various combinations of spices, herbs and thickeners, which may contain wheat or gluten. The University of Chicago Celiac Disease Center recommends seasoning your foods with pure spices and spice mixes, which usually do not contain wheat. Avoid seasoning blends that contain common "hidden" forms of wheat or gluten, such as starch, cereal flour, malt, mustard powder and germ, in particular.
Sauces and Gravies
Like seasoning blends, many prepared sauces and gravies and sauce and gravy mixes contain gluten or wheat. Hunter recommends avoiding gravies thickened with flour, which is typically wheat-based. You can also prepare your own gravy using meat drippings, water, butter and wheat-free thickeners, such as corn, soy or rice flour.
Meatballs and Dumplings
Prepared meatballs and dumplings may contain wheat. Because many varieties are wheat-free, examine ingredient lists to determine whether wheat or gluten are contained. Creating your own meatballs and dumplings provides a safer option, particularly if your allergy or sensitivity to wheat is severe.
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