Wheat intolerances – what you should and shouldn’t eat

Wheat intolerances - what you should and shouldn't eat

Having an intolerance to wheat does not necessarily mean that you also have an intolerance to gluten. Wheat contains over 27 different potential allergens. Although gluten is the most well-known, it is not the only thing our bodies might react too. Knowing this fact is essential as it also means that not all gluten-free foods will also be wheat-free. Instead, they may just contain a strand of wheat that is free of its gluten counterpart. Despite the fact we use wheat as a favourite ingredient in most Western societies, there are plenty of grain-based alternatives that we can choose to eat instead. Having these other options to choose from makes a wheat intolerance marginally easier to combat than having a gluten and wheat intolerance.


For example, if you have a wheat intolerance, you will still be able to eat the following grains:

  • Oats
  • Barley
  • Buckwheat
  • Rye
  • Millet


Symptoms of a wheat intolerance

Allergic and intolerance symptoms to wheat are very different. With an intolerance you are likely to experience bloating, headaches, skin issues such as acne and joint pains. The symptoms may not appear until 2-3 days after the consumption of wheat making it difficult for us to understand the true cause of our discomfort. The added difficulty in trying to diagnose a wheat intolerance without having a blood test (like the one offered by Rejuva Nutrition) is that we most commonly consume it with other high allergen foods such as eggs, dairy and milk etc.


Foods and products to avoid:

  • Bread
  • Pies
  • Pastries
  • Biscuits and Cakes
  • Thickening and bulking agents e.g flour, soup, sauces, processed meats, pasta, breadcrumb coatings, cereal, crackers, roast chicken and chips
  • Blue cheese
  • Alcohol
  • Bulgar wheat
  • Couscous
  • Einkhorn
  • Farina
  • Gnocchi
  • Gravy
  • Muesli
  • Noodles
  • Pepper
  • Semolina
  • Soy sauce
  • Spelt flour
  • Stock cubes
  • Tamari
  • Beauty products
  • Body care products


Great alternatives to traditional flour and thickening agents:

  • Chickpea flour
  • Corn flour
  • Maize starch
  • Quinoa flour
  • Potato flour
  • Rice flour
  • Rye flour
  • Soya flour


Alternative carbohydrates to add to your meals:

  • Quinoa
  • Rice noodles
  • Wild rice
  • Brown rice
  • Buckwheat pasta



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