{"id":1924,"date":"2025-03-16T21:18:53","date_gmt":"2025-03-16T21:18:53","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/the-complete-guide-to-a-wheat-free-diet.html"},"modified":"2025-03-16T21:18:53","modified_gmt":"2025-03-16T21:18:53","slug":"the-complete-guide-to-a-wheat-free-diet","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/the-complete-guide-to-a-wheat-free-diet.html","title":{"rendered":"The Complete Guide to a Wheat-Free Diet"},"content":{"rendered":"<p>Is bread dead? Gluten-free and\u00a0low-carb diets\u00a0are now mainstream, but now there\u2019s another\u00a0diet\u00a0to add to the list: the no-wheat diet.<\/p>\n<p>Devotees of this diet cut out bread, crackers, and pasta to control their appetite, support gut health, and lose weight; some swear off grains entirely.<\/p>\n<p>What is a no-wheat diet \u2014 and does it work? Do we really need to put grains on the chopping block and stop eating wheat?<\/p>\n<p>Wheat has become a food \u201cthat everyone loves to hate,\u201d says Paige Bent\u00e9, M.S., R.D., C.S.S.D.<\/p>\n<p>Indeed, our collective\u00a0wheat consumption started dropping significantly in 2000, according to the USDA, after three decades of increased per-capita consumption.<\/p>\n<p>The cause for both the rise and fall: The ever-changing trends of what is considered \u201chealthy eating.\u201d<\/p>\n<p>In the \u201970s, we started embracing carbs \u2014 and wheat \u2014 as we ate fewer animal products. But by the \u201900s, the low(er)-carb movement had us breaking up with bread.<\/p>\n<p>By 2011, we were eating nearly 10 percent less than in 2000 (about 5.75 ounces daily).<\/p>\n<h2>What Is a No-Wheat Diet?<\/h2>\n<p>You may already know some diets that eschew wheat and grains, such as the\u00a0Paleo, Atkins, and\u00a0ketogenic\u00a0diets.<\/p>\n<p>A wheat-free diet may not resemble those plans. It may exclude wheat, but not rye and barley, which contain gluten.<\/p>\n<p>And it may or may not be a weight-loss diet \u2014 it\u2019s simply a diet that excludes all wheat and wheat products.<\/p>\n<\/p>\n<h2>Other Names for Wheat<\/h2>\n<p>Wheat,\u00a0like sugar, goes by many names. When you\u2019re trying to avoid wheat,\u00a0look for these words, too:<\/p>\n<ul>\n<li>Bulgur<\/li>\n<li>Couscous<\/li>\n<li>Durum<\/li>\n<li>Einkorn<\/li>\n<li>Emmer<\/li>\n<li>Farina<\/li>\n<li>Farro<\/li>\n<li>Flour (all-purpose, bread, cake, durum, enriched, pastry, stone-ground, whole wheat)<\/li>\n<li>Hydrolyzed wheat protein<\/li>\n<li>Kamut<\/li>\n<li>Seitan (vital wheat gluten)<\/li>\n<li>Semolina<\/li>\n<li>Spelt<\/li>\n<li>Sprouted wheat<\/li>\n<li>Starch (including gelatinized starch, modified starch, modified food starch, and vegetable starch)<\/li>\n<li>Triticale<\/li>\n<li>Wheat (including bran, germ, and malt)<\/li>\n<li>Wheatgrass<\/li>\n<li>Wheat berries<\/li>\n<\/ul>\n<p>And wheat can be hiding in surprising foods like:<\/p>\n<ul>\n<li>Ice cream<\/li>\n<li>Oats and oatmeal<\/li>\n<li>Processed meats<\/li>\n<li>Rice cakes<\/li>\n<li>Salad dressings<\/li>\n<li>Sauces<\/li>\n<li>Soups<\/li>\n<li>Soy sauce<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone size-full wp-image-102733\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/No-Wheat-Diet.inpost2.jpg\" alt=\"Butter spread on a wheat bagel\" width=\"600\" height=\"400\" title=\"\"><\/p>\n<h2>Why Would You Want to Stop Eating Wheat?<\/h2>\n<p>Swapping white bread for whole-wheat bread is a tried-and-true healthy eating tip, so why\u00a0wouldn\u2019t\u00a0someone want to eat whole-wheat bread \u2014 and why would you want to stop eating wheat entirely?<\/p>\n<p>Those who follow a no-wheat diet generally fall into three camps, says Bent\u00e9.<\/p>\n<p>As with any diet, the motivation may be related to weight, health, or personal preference.<\/p>\n<p>First, there are people who have an actual wheat allergy.<\/p>\n<p>Wheat is one of the eight major allergens\u00a0that must be listed on food labels, but\u00a0it is most common in children\u00a0and usually outgrown by age 3.<\/p>\n<p>Then there are the\u00a0two million people who have celiac disease.<\/p>\n<p>When they consume gluten (a protein found in wheat, barley, rye, and foods like soy sauce, salad dressings, beer, and more), it sparks an immune-system response that can damage the small intestine and interfere with nutrient absorption.<\/p>\n<p>Since gluten is a part of wheat, a gluten-free diet is also a no-wheat diet.<\/p>\n<p>The final group is composed of people who simply choose not to eat wheat.<\/p>\n<p>Is this interpretation of a wheat-free diet a trendy way to cut carbs? \u201cPretty much,\u201d says Bent\u00e9.<\/p>\n<p>Monica Auslander, M.S., R.D.N., and founder of Essence Nutrition in Miami agrees \u2014 and cautions against cutting out wheat just because it\u2019s trendy, as that can backfire.<\/p>\n<p>You \u201coften end up eating less fiber, more carbohydrates, more refined\u00a0carbohydrates, more sugar, and gaining weight,\u201d she says.<\/p>\n<p>Auslander adds a fourth group to the no-wheat camp: \u201cSome people just feel better overall when they eliminate wheat,\u201d she says. \u201cThe \u2018why\u2019 may not be as important here \u2014 if you can eliminate wheat and maintain a healthy, balanced diet, I wouldn\u2019t resist.\u201d<\/p>\n<p>In 2013, the Journal of the American College of Nutrition published a review of individuals with\u00a0non-celiac gluten sensitivity.<\/p>\n<p>Researchers found that eliminating gluten (and thereby wheat), helped both the gastrointestinal system and other areas of health for these people.<\/p>\n<h2>What\u2019s in Wheat?<\/h2>\n<h3>Gluten<\/h3>\n<p>This protein is off-limits to those with celiac disease. Otherwise, Bent\u00e9 says \u201cthere\u2019s nothing wrong with gluten.\u201d<\/p>\n<p>(Learn more about this protein, the gluten-free diet, and whether it\u2019s right for you.)<\/p>\n<h3>Fructan<\/h3>\n<p>This is a polymer of fructose (sugar) molecules that can cause digestive issues in some people.<\/p>\n<p>It\u2019s considered off-limits in low FODMAP\u00a0(Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) diets.<\/p>\n<p>(A FODMAP diet is a very specific elimination diet that wouldn\u2019t apply to most people.)<\/p>\n<p>Wheat contains fructan, but Bent\u00e9 says that \u201cmany foods have one of the FODMAP components in them.\u201d<\/p>\n<h3>Phytic Acid and Phytates<\/h3>\n<p>Phytic acid and phytates, which are found in seeds, legumes, grains, and nuts, are sometimes called \u201canti-nutrients,\u201d since they can inhibit the absorption of other nutrients.<\/p>\n<p>However, research shows that phytic acid may have antioxidant-like properties, and you can negate that anti-nutrient quality by adding garlic or onions.<\/p>\n<p>\u201cIn healthy amounts, they are not bad for you,\u201d says Bent\u00e9.<\/p>\n<p>Here are some potential advantages and disadvantages of giving up wheat:<\/p>\n<h2>The Advantages of a No-Wheat Diet<\/h2>\n<h3>You may eat more whole grains and fewer processed foods<\/h3>\n<p>You\u2019ve seen all the places wheat can hide \u2014 it\u2019s mostly processed foods.<\/p>\n<p>So if you\u2019re replacing wheat products like frozen pizza with steamed quinoa and grilled chicken breasts, that\u2019s healthier, says Bent\u00e9.<\/p>\n<h3>You probably read labels more closely<\/h3>\n<p>Since wheat can hide in prepared foods, you\u2019ll need to have an eagle eye to keep it out of your diet.<\/p>\n<p>This might draw your attention to other areas of the ingredients list, like salt, sugar, and trans fats.<\/p>\n<h3>You may lose weight<\/h3>\n<p>What do you eat on a wheat-free diet to lose weight? It\u2019s similar to any healthy eating plan, says Auslander.<\/p>\n<p>When you cut wheat, \u201cyou need to rely on more proteins, vegetables, legumes, and more nutritious sources of carbohydrates,\u201d she says. \u201cSo many people lose weight just by virtue of eliminating the calories and carbohydrates from all the bread and breaded products they consume.\u201d<\/p>\n<h2>The Disadvantages of a No-Wheat Diet<\/h2>\n<h3>You may find it challenging<\/h3>\n<p>\u201cIt can make your life a lot harder,\u201d says Bent\u00e9, since wheat is the third-biggest crop in the U.S. and permeates our supermarkets and restaurants.<\/p>\n<p>Cutting out wheat (aside from health reasons), she says, is \u201cnot dangerous, it\u2019s not unhealthy, it\u2019s fine\u201d \u2014 but it may complicate your shopping, dining out, and cooking habits.<\/p>\n<h3>You may eat less fiber \u2014 and more refined carbs<\/h3>\n<p>Whole wheat is a major source of fiber for many people, says Auslander, and fiber can help with satiety and regularity, too.<\/p>\n<p>Since the gluten in wheat has a binding effect in foods like bread, many gluten-free counterparts rely on gums and sticky starches (a.k.a.,\u00a0simple carbs) that lack\u00a0fiber, a key nutrient we\u2019re often skimping on.<\/p>\n<p>\u201cGluten-free bread still has calories and carbohydrates,\u201d she says. \u201cGluten-free cookies still have sugar.\u201d<\/p>\n<h3>You may find your diet is not really healthier<\/h3>\n<p>Growth of the gluten-free market may be slowing, but it\u2019s still nearly a $2 billion industry.<\/p>\n<p>That means that you can find a gluten-free or wheat-free version of just about every junk food imaginable.<\/p>\n<p>Bent\u00e9 says if you\u2019re swapping a frozen pizza with a wheat flour crust for another frozen pizza with a wheat-free crust, \u201cin my opinion, you\u2019ve done nothing to improve your diet.\u201d<\/p>\n<h2>What About a Grain-Free Diet?<\/h2>\n<p>You may hear about diets that are against all grains as a way to cut carbs and \u2014 as proponents say \u2014 keep appetite and energy levels steady.<\/p>\n<p>But are these grain-free diets good for you?<\/p>\n<p>\u201cNot at all,\u201d says Auslander. When you cut out grains, \u201cyou cut out nutrients \u2014 fiber, B vitamins, potassium, trace minerals.\u201d<\/p>\n<p>She adds that you might also overeat other food groups or macronutrients as a result.<\/p>\n<p>As for the energy and appetite benefits of such diets, Bent\u00e9 says cutting out grains is going to extremes.<\/p>\n<p>Eating high-carb meals will affect energy and appetite \u2014 the ebbs and flows are normal.<\/p>\n<p>But \u201cwe need the energy that comes from those carbohydrates,\u201d says Bent\u00e9, adding that you can eat balanced meals \u2014 such as a serving of oatmeal, two scrambled eggs, and a piece of fruit or maybe some vegetables at breakfast \u2014 instead of cutting out whole food groups.<\/p>\n<p>\u201cI think people are constantly looking for these quick fixes, these easy ways to cut calories,\u201d she says.<\/p>\n<h2>Are We Eating Too Much Wheat?<\/h2>\n<p>Bent\u00e9 and Auslander agree that we eat too much wheat. Grains tend to be cheaper than proteins and produce, so we load up.<\/p>\n<p>Instead, Auslander says wheat should be a supporting actor \u2014 not the star.<\/p>\n<p>We\u2019re not overdoing it on wheatgrass or wheat berries, says Bent\u00e9. We eat too much junk in which wheat is a filler.<\/p>\n<p>If you want to eat less wheat, using the\u00a0Portion Fix Container plan\u00a0can help.<\/p>\n<p>\u201cYou only have so many containers that you can fill with carbohydrates, and even if you filled all of those with grains, the only grains that are allowed are whole grains,\u201d says Bent\u00e9, so you\u2019re cutting out all that processed wheat.<\/p>\n<p>And, you can eat wheat berries, whole-wheat bread, barley, or other whole grains, she says.<\/p>\n<h2>The Bottom Line<\/h2>\n<p>While wheat is off-limits to those with celiac disease and allergies, for everyone else, going wheat-free is a personal choice that may help you reduce the amount of processed food you eat.<\/p>\n<p>To maintain a healthy, well-balanced diet, be sure to eat a variety of whole grains \u2014 and that may include wheat.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Is bread dead? Gluten-free and\u00a0low-carb diets\u00a0are now mainstream, but now there\u2019s another\u00a0diet\u00a0to add to the list: the no-wheat diet. Devotees of this diet cut out bread, crackers, and pasta to control their appetite, support gut health, and lose weight; some swear off grains entirely. What is a no-wheat diet \u2014 and does it work? Do [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1925,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1924","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1924","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1924"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1924\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1925"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1924"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1924"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1924"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}