In order to effectively avoid wheat, please remember that it means avoiding anything that contains any of the following in the ingredient lists: “flour” (which means wheat flour), “gluten” (which means wheat gluten), whole wheat flour, bran (unless it lists oat bran or rice bran), germ, bulgur, couscous, durum semolina, flour tortillas, or wheat starch. Caution: even soy sauce contains wheat (I use Bragg’s Liquid Aminos).
Note: Spelt and kamut are older forms of wheat, please avoid them.
Have no fear, wheat alternatives are available for pasta, bread, cookies, cereal, and crackers.
“Regular” pasta is made of wheat. Do not let names like “spinach fettucine” or “artichoke linguine” fool you, they atl have durum semolina. Alternative pastas (specifically wheat-free) really must be purchased at health food stores. Try:
- Brown Rice Pasta The best rice pasta I have ever had is Tinkyada. I believe that Trader Joe buys from them and packages it under their name. Other good brands are Lundberg and Pastariso.
- For a bit of variety, go your local Asian grocery store and buy some white rice vermicelli or white rice fettucine.
- Bean Thread Bean thread noodles are transparent and are available at Asian grocery stores.
- 100% Rye Pasta Eden foods makes 100% rye rotini. It cooks well and tastes great with any sauce (although I am partial to pesto).
- 100% rye crackers WASA or RYVITA
- Rice CrackersBrown Rice Thins by Sesmark
- Brown Rice Crackers by Holgrain
- Rice Cakes by Lundberg
Cooked Cereal: As you can guess, cream of wheat is now off the menu. you have cream of rice, can cream of buckwheat, rye flakes, oat meal, or oat bran as your cooked cereals. Most people like them with honey or maple syrup, dried fruit, and chopped nuts. Personally, I like them with butter and sea salt.
Cold Cereal: There are cold cereals available that are sweetened with fruit juices or other unrefined sweeteners. Just be sure that the cereal has no wheat, kamut, or spelt. Here are some examples:
- New Morning Oatios
- Barbara’s Breakfast O’s
- Health Valley Crisp Brown Rice
- Rice Twice
- Cocoa Crispy Rice
- Rice-Millet Flakes
- Maple-Buckwheat Flakes
Ready-made cookies are available that do not contain wheat or refined sugar. Please read the ingredient labels carefully, some may still contain sugar, brown sugar, glucose, fructose, or dextrose. Only buy those with unrefined sugars. Here are some of my favorites:
- Gluten-Free Pamela’s Lemon Shortbread
- Gluten-Free Pamela’s Pecan Shortbread
- Gluten-Free Pamela’s Shortbread Swirl
- Mrs. Denson’s Quinoa Macaroons
- Noah’s Ark Wheat-free Animal Crackers
- Barbara’s Wheat-free Raspberry-Fig Bars
- Country Choice Double Fudge Brownie Cookies
- Country Choice Oatmeal Raisin Cookies
Rice Bread: Rice bread is best toasted and served warm with almond or cashew butter and all-fruit jam. The texture is just not conducive to making a good sandwich.
- Brown Rice Bread (Food For Life)
- White Rice Bread (Food For Life)
- Almond-Rice Bread (Food For Life)
- Rice-Pecan Bread (Food For Life)
- Millet-Rice Bread (Food For Life)
100% Rye Bread: Please check the ingredient lists. Whole rye bread is heavy, dense, and wonderfully flavorful. These are usually German brands.
Resources for Wheat Alternatives
Check out Kids with Food Allergies’ page: How to Substitute Wheat in Recipes.