What Do I Consume on a Wheat Free Diet?

Yes, there can be life without wheat. Substitutions are much easier than you think. Most health food stores and even gourmet food stores have wheat free options. Even more grocery stores are offering substitutions.

Yes Foods
No Foods

Oats
Enriched white flour

Spelt bread
Durum

Rice bread
Semolina

Corn pasta and tortillas
Wheat Bran

Rice
Wheat Germ

Quinoa
Bulgar

Millet
Couscous

Amaranth
Triticale

Rye breads – sprouted
Orzo

Cereals with corn – Corn Flakes
Vegetable gum

Rice noodles
Vegetable starch

Wheat free baking mixes

Breakfast Ideas:

Oatmeal

Juice smoothie with protein powder

Cream of rice, rye, barley, cream of buckwheat or corn grits

Wheat free cereals: Arrowhead Mills, Rice Crispies, Cherrios

Pamela’s Wheat Free Baking mixes

Gluten Free Pantry Wheat Free mixes
They make an excellent baking mix for pancakes and brownies (YUM!!)

Organic eggs

Lunch or Dinner Ideas:

Cooked vegetables

Beans

Soups of all types
If you do not react strongly to wheat, it is tolerable to have a small amount of noodles without severely affecting you wheat free diet.

Fish – steamed or broiled, avoid fried fish

Wheat free pasta salad

Salads of all types

Rice

Poultry – roasted or baked chicken

Spaghetti with rice or corn pasta

Sweet potatoes

Japanese rice balls

Tacos with corn tortillas

Sandwiches with spelt or rice bread

Snack Ideas:

All natural gelatin – Hain makes a good gelatin

Corn chips

Fresh veggies with dip

Fresh fruit

Hummus

Baba Ganoush with sesame crackers – wheat free

Potato chips – Kettle or Seasons are good

Nut butters like almond or cashew on rice cakes

Polenta

Wheat free muffins

Three bean salads

Macaroons

Sorbet – Cascadian Farms makes great sorbets in a variety of flavors