Wheat Free Diet

DEFINITION

The aim of the Wheat-Free Diet is to eliminate all sources of wheat in the diet.

DESCRIPTION

A Wheat-Free Diet is indicated when elimination and challenge has established wheat as the cause of symptoms such as abdominal bloating, diarrhoea, excessive wind or belching, hay fever, eczema, itchy skin rashes, migraine, headaches.

DIET SHOULD BE ADEQUATE IN

1. Alternative grains and flours such as corn flour, cornmeal, corn chips, taco shells, soy flour, arrowroot, buckwheat flour and pasta, rice, rice flour, ground rice.
2. Gluten-free foods which do not contain even wheat starch.

DIET SHOULD ELIMINATE

1. All wheat -flour based foods such as bread, bread rolls, buns, pizza bases, cakes, biscuits, pastry, pikelets, crispbreads, scones, muffins, crumpets, doughnuts, spaghetti, noodles, couscous, most breakfast cereals, semolina, wheat starch, gravy powder, ice-cream cones, waffles, croutons.
2. Foods with wheat as a filler or minor ingredient such as preserved meats, sausages, crumbed and battered foods, nutmeat, gluten-based vegetarian meat substitutes.
3. Confectionery and snack foods with wheat starch or flour (check labels).
4. Medications with starch as a binder or filler.

SAMPLE MEAL PLAN

The following diet has been suggested for this condition.

BREAKFAST

1. 1-1 1/2 cups rolled oats porridge or puffed corn cereal with low fat milk or soy milk.
2. Rice cakes with a boiled egg.
3. One piece fresh fruit.
4. Tea, coffee or herbal tea with low fat milk.

MORNING TEA

1. 2-4 rice cakes or several rice snacks or buckwheat pancakes with jam or honey or a slice of cheese and tomato.
2. One piece fresh fruit.

LUNCH

1. 1-1 1/2 cups steamed rice or buckwheat noodles or 4-6 rice cakes or 25-50g corn chips (nachos).
2. 2-3 slices lean cold meat (no starch content) or 30-60g chicken or tuna or salmon or melted cheese with taco sauce (for nachos).
3. Plenty of salad vegetables or stir-fry vegetables.
4. One piece fresh fruit.
5. Tea, coffee, herbal tea with low fat milk.

AFTERNOON TEA

Small tub low fat yoghurt.

DINNER

1. 120-150g lean red meat or chicken or 2-3 egg omelette with 20g grated cheese and tomato, shallots, mushrooms or 2-3 soybean patties (rice flour to bind) or tuna mornay (use cornflour to thicken).
2. 1-2 medium steamed potatoes or 1- 1 1/2cups rice or corn pasta.
3. Plenty of fresh vegetables, steamed or stir-fry or salad.
4. Rice pudding with stewed fruit or low fat yoghurt with fresh fruit salad.
5. Tea, coffee, herbal tea with low fat milk.

REMEMBER

1. Avoid all foods with wheat flour or starch as an ingredient.
2. Substitute alternative flours and grains at each meal or snack.

NOTE: After a period of time with NO wheat, you may become de-sensitised and able to eat some wheat without provoking symptoms. Check with your health practitioner about re-introducing wheat.

NOTES

A Wheat-Free Diet is NOT sufficient for people with gluten intolerance (when rye, oats, barley, malt and triticale must also be eliminated).