The Wheat-Free Eating Plan

Wheat Substitutes

Many people are sensitive to wheat or gluten, and this sensitivity affects different people differently. Some may experience digestive problems, like gas or heartburn, while others may feel irritable, depressed or foggy-brained. I, too, am wheat-sensitive and my symptoms have always been fibromyalgia, or my body - muscles and joints - aches all over.

Wheat was first domesticated in the Middle East and gradually spread northward, reaching Nordic areas and the British Isles relatively late in terms of human evolution. As a result, people of Northern European ancestry have the highest rate of wheat intolerance.

The following grains are gluten-free and should be safe for you: Rice, Wild Rice, Millet, Amaranth and Teff. Buckwheat or Kasha is not "real" wheat, but a member of the rhubarb family, so that should be fine, too. Spelt and Kamut are a type of wheat, but most wheat-sensitive people can handle these grains. By all means, avoid Triticale, Bulgur and Couscous: they are just forms of wheat with fancy names. But, if you have been checked out by me and are found to be non-reactive to rye, barley and oats, please incorporate them into your grain repertoire, as well.

Assuming you can eat spelt, rye, barley and oats, eliminating wheat will be a walk in the park for you. With the exception of eating out or being invited to friends' homes for dinner. In the former, just avoid the bread and order something non-wheat and in the latter, tell them ahead of time before their menu is set that you are sensitive to wheat, in which case, they will hopefully not server pasta, french bread and cake for dinner! Most people don't mind and will adjust the menu so that you can eat, too.

You must avoid most packaged cookies, crackers, cakes and desserts. Also any breads or rolls you get in a restaurant. They are all made with wheat. (Pamela's makes very good, very expensive cookies with rice flour, so her rice flour products are OK.) Avoid commercial bagels, sour dough breads, English muffins, Triscuits, Ritz, Wheat Thins, etc.

In order to successfully avoid wheat, you will have to go through your cupboards and get rid of everything with wheat in it. Read labels. Then go to the health food store and buy your self some substitutes. Here are some suggestions:

Pastas: You can find spelt pasta in the bin at Whole Foods or Alfalfas. Also packaged rice, spelt and corn noodles on the noodle shelf you can, of course, eat rice and potatoes.

Crackers: Rice crackers and rice cakes are good. Also Rye-Vita and Rye Crisp.

For your Sweet Tooth: Whole Foods and Alfalfas have wheat -free muffins most every day. It may have a "vegan" label on it. Alfalfa's bakery has a great dessert for a sweet tooth called, I think, Fruit Crisp which is also wheat free and "vegan". (Also see Pamela's above)

Cereals: Oatmeal is a winner. There are also some dry cereals without wheat, but be sure and read the labels, as they are tricky. For example, Cheerios has wheat, Oatios does not. I have a favorite cereal by Nature's path called Mesa Sunrise made with flax, amaranth and corn. "Bobs" Red Hill also has an 8-grain wheatless hot cereal which is delicious.

How to cook non-wheat grains:

Short grain organic brown rice: Rinse 2 cups of rice -squeezing and swirling the rice with your hands -adding fresh water until the water loses its milky color. Bring 3-1/2 cups fresh filtered water to a boil, add your rinsed rice and simmer on the lowest possible heat - covered- for about 50 minutes.

Ouinoa and Millet: Ratio of water to grain: 2 to 1 for Ouinoa and Millet: Cook Ouinoa 15 minutes and Millet for 25 to 35 minutes, covered. You'll need to rinse quinoa like you do the rice above, as it will be bitter if you don't. (These are two of my favorite grains)

Amaranth, Spelt and Kamut: Ratio of water to grain: 3 to 1 for Amaranth, Spelt and Kamut Cook 90 minutes for Spelt and Kamut, and 25 minutes for Amaranth. Spelt and Kamut will need to soaked overnight.

Teff: Ratio of water to teff. 3 or 4 to 1 for Teff. Cook 15 minutes. The grains are tiny, so teff is good added to other grains.

A patient whose little boy is sensitive to wheat has done the research I should have done long ago. Here are her findings circa April, 2006. She has separated the wheat-free foods by stores: Whole Foods and Wild Oats.

Whole Foods

Whole Foods Brand "Prairie Bread": Buy frozen. Many items, including Sandwich Bread, Cinnamon-Raisin Bread, Muffins, Scones, Cornbread, Rice Flour Pizza Dough.

Vans: Wheat Free Frozen waffles, Mini/blueberry

Kettle: Potato Chips

Back to Nature: White Cheddar Rice Thins

Blue Diamond: Nut Thins

Edward & Sons: Brown Rice Snaps (Cheddar etc)

Asian section: Rice paper wratps - great for making wraps!

Thai Kitchen Products: Good for adults and kids who like spicy

Don't forget fruits, veggies, chicken, rice, and rice noodles, fruit smoothies, fruit ice pops.

Wild Oats

Tinkyada: Spaghetti noodes, spirals, elbows.

Natures Path: Oatmeal

Rice Sembe: Snacks

Enjoy Life: Oatmeal and Snickerdoodle cookies

Road's End: Organic Mac % Cheese Alfredo (boxed)

Eden: Brown Rice Chips

Natures Highlights: Brown Rice Pizza Crust

Bob's Red Mill: Gluten-free baking flour

Please let me know what else you find out there as I would love to increase the list of wheat-free and gluten-free foods.

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