Madeleine Hull
Eliminating wheat from your diet is a significant lifestyle change, and it can be challenging to avoid gluten, which is present in wheat, barley, and rye, among other grains. People with celiac disease, gluten intolerance, or a wheat allergy must avoid gluten, and for them, a gluten-free diet is the only treatment. For others, it may help with symptoms like digestive discomfort, headaches, fatigue, weight loss, and dermatitis. It may take days or weeks to see results from a gluten-free diet, but some symptoms, like a rash, may take six months to two years to improve. A gluten-free diet may lack nutrients like zinc, calcium, fiber, folate, and magnesium, so it is important to replace gluten-containing products with other nutrient-dense foods.
Eliminating Wheat from Diet
| Characteristics | Values |
|---|---|
| People with certain health conditions | Celiac disease, gluten intolerance, wheat allergy, gluten sensitivity |
| Other names for gluten | Wheatberries, spelt, farina, durum, graham, farro, emmer, semolina, khorasan wheat, einkorn wheat |
| Gluten-free alternatives | Buckwheat, oats, brown rice, beans, fruits and vegetables |
| Time to see results | Days or weeks; dermatitis herpetiformis rash may take 6 months to 2 years to improve |
| Side effects | Constipation |
| Social events | Risk of gluten exposure and cross-contamination |
| Gluten-free diet deficiencies | Folate, magnesium, zinc, calcium, fiber, iron, vitamins |
| Gluten in non-food products | Lipsticks, supplements, toothpaste |
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What You'll Learn
Gluten-free alternatives
A gluten-free diet may lack micronutrients like folate, magnesium, zinc, calcium, and fiber. To avoid this, it is important to replace gluten-containing products with other nutrient-dense foods. Eating more fresh produce, such as fruits and vegetables, brown rice, and beans, is a great way to eliminate gluten and optimise your nutrient intake.
When eliminating gluten from your diet, it is important to be vigilant about reading food labels. Gluten may be present in beverages, especially those containing alcohol. Beer, for example, is produced by fermenting gluten-containing grains like wheat or barley. Even inherently gluten-free dishes may be subject to cross-contamination during cooking, which can be harmful to people who require strict gluten elimination.
There are a variety of gluten-free grains and grain substitutes that can be used as alternatives to wheat, barley, and rye. These include pseudocereals like amaranth, quinoa, and buckwheat, as well as grains derived from plants or roots, such as cassava. Buckwheat flour is rich in fiber and nutrients and contains antioxidants that help the body fight inflammation. However, it tends to be crumbly in nature, so it is often combined with other gluten-free flours like brown rice flour to improve its texture.
There are also several gluten-free flours that can be used as alternatives to wheat flour in baking. Almond flour, for example, is one of the most common grain- and gluten-free flours. It has a nutty flavor and is commonly used in baked goods, typically in a 1:1 ratio with wheat flour. Other nut flours, such as hazelnut, walnut, and chestnut, can also be used as gluten-free alternatives to wheat flour. However, due to their high fat content, nut flours should be stored in the refrigerator or freezer to prevent them from going rancid. White rice flour has a milder flavor and smoother texture than brown rice flour, and it can be used as a thickener in sauces. Sweet rice flour, also known as Mochiko flour or mochi flour, is often used in Asian desserts and baked goods. It can also be used as a 1:1 replacement for cake flour.
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Reading food labels
To eliminate wheat from your diet, it is important to read food labels carefully. Wheat is a common ingredient in many foods, and it can also be present in manufacturing facilities that process other wheat-free products, leading to cross-contamination.
In the US, the Food Allergen Labeling and Consumer Protection Act (FALCPA) requires packaged foods to clearly state on the label if they contain wheat. Wheat ingredients may be listed in the ingredient list or indicated in a “contains wheat” statement below the list. Wheat can also be listed as an allergen alongside other common allergens like soy, egg, nuts, and milk.
However, it's important to note that “wheat-free” does not always mean “gluten-free." Gluten is a protein found in wheat, barley, rye, and sometimes oats. While people with a wheat allergy may only need to avoid wheat, those with celiac disease must avoid all grains containing gluten. Therefore, when eliminating wheat, it's crucial to check for other gluten-containing grains like barley and rye, which may be listed under their Latin names.
Additionally, some products may be labelled "gluten-free" even if they contain trace amounts of gluten. The FDA allows products with less than 20 parts per million (ppm) of gluten to be labelled "gluten-free." However, this amount may still be too much for individuals with extreme gluten sensitivity.
When reading food labels, be mindful of the following:
- Ingredient List: Ingredients are listed in decreasing order of abundance. Wheat or wheat flour at the top of the list indicates a significant presence of wheat in the product.
- Serving Size: Labels provide nutritional information per serving, so pay attention to the serving size stated on the label.
- Added Sugars: Limit your intake of added sugars, as these can affect your health and nutritional goals.
- Consistency: Be aware that different sizes or varieties of the same product may have different ingredients. For example, low-fat versions may have altered ingredients.
- Manufacturing Advisory Statements: Statements like "processed in a facility that also processes wheat" or "made on shared equipment" are voluntary and not regulated by the FDA. Consult your healthcare provider to determine if you can consume foods with these labels.
- Starch: Unless stated otherwise, starch on the ingredient list refers to cornstarch. Wheat starch will be specified.
- Natural and Artificial Flavorings: These can sometimes contain wheat or barley, so be cautious if the product is not specifically labelled "gluten-free."
Remember, reading food labels is a crucial step in eliminating wheat from your diet. Always check labels, even for familiar foods, as brands may change their ingredients over time. Additionally, when dining out, inform the staff about your allergy and ask about ingredients to avoid wheat-containing dishes.
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Social situations
Eliminating wheat from your diet can be challenging, especially in social situations where food is involved. Here are some detailed tips to help you navigate social gatherings while maintaining a wheat-free diet:
Educate Yourself and Plan Ahead:
Understand that wheat is prevalent in many foods, including bread, pasta, pizza, cereal, beer, and even some condiments. Read labels carefully and look for hidden sources of wheat, such as semolina, farina, or graham flour. Knowing what to avoid is crucial.
Bring Your Own Dish:
When attending social events or gatherings, consider bringing your own wheat-free dish. This ensures you have a safe and suitable option without causing too much inconvenience. It also allows you to enjoy the food and reduces the risk of accidental wheat consumption.
Ask About Ingredients:
Whether dining out at a restaurant or attending a dinner party, always ask about the ingredients used in the dishes. Inform the server or host about your dietary restriction. Be cautious about potential cross-contamination, especially in buffet-style settings. It is better to be cautious than to risk consuming wheat inadvertently.
Choose Drinks Wisely:
Beer, wine coolers, and premade smoothies are some beverages that often contain gluten. Opt for distilled liquors like vodka or gin, or choose wine, coffee, tea, or sparkling water, which are typically gluten-free. Remember to check labels, especially for pre-mixed drinks.
Join Support Communities:
Eliminating wheat from your diet can sometimes feel isolating, especially in social situations. Consider joining gluten-free communities or support groups, such as local chapters of the National Celiac Association, to find resources, recommendations, and emotional support from others with similar dietary restrictions.
Remember, eliminating wheat from your diet does not have to be a barrier to enjoying social situations. With some planning and awareness, you can successfully navigate social gatherings while adhering to your dietary needs.
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Health benefits
Wheat is a nutritious grain that is a good source of fibre, vitamin B, iron, magnesium, vitamin E, folic acid, and manganese. However, some people may choose to eliminate wheat from their diet for various reasons, such as allergies, intolerances, or medical conditions like celiac disease or IBS.
Improved digestion and relief from gluten-related symptoms: Wheat contains gluten, a protein that can trigger an immune response in people with celiac disease, leading to inflammation and damage to the small intestine. Eliminating wheat can provide relief from these symptoms and improve digestion.
Stabilised blood glucose levels: Wheat is a significant contributor to glucose in the body. By eliminating wheat, you may be able to lower your blood glucose levels, which is beneficial for diabetics and can help prevent obesity.
Increased energy levels: Some people report feeling more energetic after eliminating wheat from their diet. This could be due to the reduction of inflammation caused by gluten, which may have been causing adverse effects.
Relief from GI symptoms: For people with wheat allergies or intolerances, eliminating wheat can provide relief from gastrointestinal symptoms such as bloating, gas, and constipation. It can also help with systemic responses like headaches and joint pain.
It is important to note that the effects of eliminating wheat may vary among individuals, and there is limited research on the benefits for those without specific medical conditions. Additionally, it is always recommended to consult a healthcare professional or a registered dietitian before making significant changes to your diet.
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Drawbacks
Eliminating wheat from one's diet has become a common practice for many people. However, it is important to be aware of the drawbacks before making such a decision. Here are some significant disadvantages to consider:
Nutritional Deficiencies: Wheat is a good source of fibre, vitamin B, iron, and magnesium. Eliminating wheat from your diet can lead to deficiencies in these essential nutrients. Vitamin B, for instance, is crucial for energy production, cell repair, and renewal. Fibre, on the other hand, ensures optimal digestive system function. A wheat-free diet may also result in lower intakes of zinc and calcium.
Constipation: Whole wheat foods are a major source of fibre. Cutting out wheat can lead to constipation, especially if not replaced with other high-fibre foods. This can be a common side effect, and it may be necessary to increase the consumption of fruits and vegetables, brown rice, and beans to alleviate this issue.
Difficulty and Cost: Adopting a wheat-free diet can be challenging, especially when other household members do not have the same dietary restrictions. It requires careful reading of food labels and constant vigilance to avoid hidden gluten and cross-contamination. Additionally, gluten-free products tend to be more expensive, and eating out or buying pre-made meals may become more costly.
Social Challenges: Social events and gatherings can pose a risk of accidental gluten exposure. Even inherently gluten-free dishes may be contaminated during cooking, and it can be socially stressful to navigate these situations.
Limited Variety and Weight Gain: Gluten-free diets may offer less variety in food choices. Additionally, several studies have indicated a trend toward weight gain and obesity among those following a gluten-free diet. This may be due to gluten-free foods often containing more sugar and fat, which can contribute to unintended weight gain.
It is important to consult a healthcare professional or a registered dietician before making significant dietary changes, especially if there are no underlying medical conditions that specifically require the elimination of wheat or gluten.
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Frequently asked questions
Gluten is the name for a group of proteins found in grains like wheat, barley, and rye.
Anyone diagnosed with celiac disease, gluten intolerance, or a wheat allergy should avoid gluten. For others, it may or may not help with symptoms.
Symptoms may start to improve in days or weeks after starting a gluten-free diet. If you have a dermatitis herpetiformis rash, it will likely take longer to improve—about six months to two years.
Clean out any items in your pantry that contain wheat, barley, or rye. If you have family members who don't require the same restrictions, dedicate a section of your pantry to gluten-free items to avoid cross-contamination. Always read food labels and check for sources of gluten.
Gluten-free diets may lack micronutrients like folate, magnesium, zinc, calcium, and fiber. As a result, you may experience constipation.
