If you think you suffer from wheat or gluten intolerance, then it’s best to eliminate it from your diet – but this is easier said than done. Gluten and wheat are pretty much staples in our modern, processed diets, so avoiding the allergens takes some careful preparation.
The safest advice to anyone suffering from gluten allergy/intolerance is to avoid all foods that could remotely contain any wheat, rye, barley, oats, spelt or kamut.
The main symptoms of wheat and gluten intolerance are:
- skin reactions – eczema, itchy skin, and hives
- digestive reactions – abdominal cramps, bloating, nausea and in severe cases, vomiting
- respiratory tract – asthma, runny or blocked nose, post-nasal drip, cough, wheezy chest
Foods to avoid
- All wheat/rye bread, rolls, cakes, pasta, biscuits, pastries, tarts, snack foods
- Most processed foods and ready-to-eat meals
- All breakfast cereals that contain wheat
- Foods with labels that list words such as: wheat, gluten, malt, starch, modified starch, thickener, stabiliser, flour, wheat germ, wafer, biscuit, shortcake, food starch, semolina, breadcrumbs, batter, binder, rusk germ, wheat germ, germ oil, whole grain, whole wheat
- Individuals who are also allergic to bran (which doesn’t contain gluten per se), may also have to avoid foods labelled as containing bran, wheat bran, oat bran, digestive bran and miller’s bran
- Also check soy sauce
- Custard powder and ready-made custards can contain wheat flour
- Mayonnaise and other similar dressings can contain thickeners
- Soy sauce – most brands contain wheat flour as an ingredient
Wheat and gluten free recipes:
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| Gluten free bread | Gluten free cherry tomato, ricotta and basil pizza | Gluten-free savoury tart | Egg-free lemon and orange marmalade cake |
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