Wheat is one of the top eight food allergens along with peanuts, tree nuts, fish, shellfish, milk, eggs and soy, according to the Wheat Free website. People who are sensitive to wheat or are downright allergic may be overwhelmed about adopting a wheat-free diet when they realize how many common foods contain wheat. Adopting a wheat-free, however, may be worth it if you are experiencing symptoms, such as diarrhea, fatigue and rashes, or you just don't feel well, throughout the day, every day.
Types of Foods
Simply put, a wheat-free diet means that you can eat anything that does not contain wheat or is made with ingredients derived from wheat. Avoid wheat germ, wheat bran, wheat starch, wheat and pastry flour, semolina, and couscous, recommends Nature's Bounty. More complete lists can be found on its website under "Wheat-Free Diet" (see Resources). Buckwheat, however, is not wheat derived. Substitute wheat flours for almond, chickpea, soy and flaxseed flour. Other foods you can eat include wild rice pasta, oats, kamut pasta and flakes, quinoa and rice. Fruits, vegetables, dairy, and meats are also wheat-free. Find recipes online (see Resources) or ask someone at a nearby natural foods store if they have a pamphlet that includes wheat-free foods.
Benefits
Eating wheat-free may improve the quality of your life, according to Wild Health Food. You may experience the alleviation of symptoms, such as arthritis, bloated stomach, depression, dizziness, chest pains, nausea, muscle aches, irritable bowel syndrome-like discomforts, swollen tongue, sneezing and itchy eyes. Another benefit is that whole foods, such as vegetables, fruits, grains, beans, nuts and seeds are all wheat-free, healthier than processed foods, and less expensive.
Misconceptions
You'll often see foods in natural foods stores labeled "wheat-free/gluten-free" so it is natural for people to assume that wheat and gluten allergies may be the same thing. The good news is that a wheat allergy or intolerance is not the same as a gluten allergy. Wheat-free diets may include triticale, spelt, graham flour, and barley, which all contain gluten. Wheat-free dieters may also consume malt, so beer is OK, says Dr. Susan Mitchell in her post "Gluten-Free Living Guidelines, Part 2."
Time Frame
Expect to eat a wheat-free diet for three to six weeks before you feel the benefits, according to Wild Health Food. Some people, however, may feel better in less time.
Considerations
Eliminating wheat from your diet may make you feel great while you are off wheat, but it is a lifelong commitment. You may be able to have a little wheat occasionally if you are only wheat-intolerant because your body has adapted to handle some wheat over the years you have eaten it, according to Wheat-Free.org. However, if you are allergic you should give up wheat for good.
