So you’ve just been told you have sensitivity to wheat. It’s okay! In this handout, I will share with you a few basics about wheat sensitivity.
Wheat is listed among the eight most common food allergens according to the Food Allergy and Anaphylaxis Network, along with soy, shellfish, fish, dairy, peanut, tree nut, and egg. Wheat is difficult to digest because of its complex structure. Many people are unable to absorb a large amount of starch from the wheat. The unabsorbed starch is left to ferment with the bacteria in the digestive system. This fermentation process is damaging to the lining of the intestinal tract.
A true wheat allergy is extremely rare and life threatening. It is an abnormal reaction to wheat protein. Some examples are an allergic reaction, difficulty breathing and hives. Medications may need to be taken in case wheat is accidentally ingested.
Wheat sensitivity however, is quite common. It can trigger an immune response and cause symptoms such as headaches, indigestion, constipation, and depression. The following is a list of symptoms related to wheat sensitivity. This list is far from complete.
-itchy/watery eyes -palpitations
nausea or vomiting -arthritis
-muscle and joint aches/pains -unexplained runny nose
-feeling faint or dizzy -unexplained cough
-eczema -lethargy/tiredness
-diarrhea -swollen tongue or throat
-chest pain -irritable bowel syndrome
-bloated stomach -sneezing
-skin rashes -psoriases
-congestion -unexplained weight gain
-fertility problems -missed periods
-tingling in the hands/feet -malnutrition
-anxiety -anemia
We fail to first look at our diet as a possible problem when health issues arise. Many chronic health conditions are exacerbated by ingesting wheat. It is hard to imagine that a simple grain has the ability to make us so sick. Food is powerful. It is the fuel used to feed our bodies right down to a cellular level. It can also destroy and hinder the natural processes that allow us to function properly. The road to healing is sometimes slow. We live in a society of quick fixes and prescription medication. What if the issues you have been struggling with for so long, have been all or due in part to diet? Can you imagine if you had your life back?
I want to encourage you to go for a period of time without wheat products and see if it will make a difference in your overall health. Most people find they feel a big improvement within a few weeks. Some of my patients are surprised to find they DO react to wheat. Others find that it may cause them digestive discomfort when they reintroduce it back in their diet after choosing wheat free alternatives.
Your cupboards are filled with wheat in some form or another. It has a long shelf life, it is easy to cook with, and is used in a variety of kinds of products and recipes. If you have ever tried to give up wheat, you know it is quite an adjustment. It takes awhile to find alternative grains to replace what you had with wheat. However, I am here to tell you it CAN BE DONE!
All it takes is a little effort and you are well on your way to feeling strong and healthy again. I even have a wheat-free shopping list, a few websites for you to look at, and a couple of great cookbooks for you to check into. I can tell you one thing for sure, once you make friends with this issue and figure out what wheat alternatives work for you, you will start to see some changes in your overall physical health.
The Wheat Free Shopping List
Proteins: Organic and Free Range is Best
___Grass Fed Beef ___ Free Range
Chicken ___ Turkey ___ Lamb
___Fresh Fish ___ Eggs ___Scallops ___Shrimp
___ Organic Cheese-sparingly (Feta, sheep’s milk, goat’s milk)
Vegetables: Organic is best. Frozen is OK.
___Asparagus___ Kale ___ Beets/Beet
Greens ___ Eggplant ___ Mushrooms ___ Squash -variety. ___Celery ___ Arugula ___ Cabbage ___Avocado ___ Sweet Potatoes/Yams ___ Garlic ___ Onions ___Green Beans ___ Cauliflower ___Carrots ___BokChoy ___ Collard/other bitter greens ___Broccoli ___ Corn ___Bell Peppers ___Tomatoes ___ Leeks ___ Lettuce (variety) Not iceberg. ___Chard ___ Spinach ___ Parsley
Herbs: Fresh is best. Dried is OK.
___Basil ___ Cilantro ___ Dill ___ Ginger ___ Oregano ___Rosemary ___ Thyme ___ Turmeric
Fruits:
___ Blueberries or any other berry ___Peaches ___ Pears ___ Apples
___ Melons ___ Fresh tropical i.e., Pineapple, mango,
papaya
Grains:
___Brown Rice ___ Millet ___ Wild Rice ___ Buckwheat ___Quinoa ___ Amaranth ___ Coconut ___ Kamut ___Kasha ___ Rye
___ Teff ___ Oats
Flour-(for baking):
___ Amaranth ___ Arrowroot ___ Buckwheat ___ Millet
___ Potato ___ Potato Starch ___ Quinoa ___Rye ___
Sorghum ___ Tapioca ___White Rice ___ Teff ___Cornmeal ___Corn flour
Beans:
___Black ___ Pinto ___ Garbanzo
___ Lentils ___ Mung ___ Cannelli ___ Adzuki
___ White ___ Navy ___Split Pea ___ Fava ___ Kidney ___Edamame ___ Italian
Fats:
___Olive Oil (Extra Virgin, Cold Pressed) ___Butter (Organic for sure, Raw ifpossible) ___Flax Oil(cold pressed and refrigerated-NOTfor cooking)
___ Coconut Oil
___ All Nuts and Seeds OK, except Peanuts – all should be raw
___ Trail Mix Cashews, Whole, 1-LB, Sunfood Nutrition
Condiments:
___Balsamic Vinegar/Apple Cider Vinegar
___ Celtic Sea Salt or Himalayan Pink Salt
___ Natural Mustard
___ Mayonnaise – read ingredients
___ Bragg’s Aminos (tastes like soy sauce)
___ Honey
Other:
___ Herbal Tea orGreen Tea
___ Organic Raw Chocolate
***Note:All HyperLinks on this page are linked to a quality internet source of thatproduct. Enjoy!***
***WATCH OUT FOR HIDDEN WHEAT***
Baking powders, mostbatter fried foods, flour thickened sauces, casseroles, and gravies, canned soup/chili cereal both hot/cold, salad dressings, bbq sauce, soy sauce, and other condiments, candy especially nougat, sausage, meatloaf and dishes with breadcrumbs used as filler, some lipsticks, lip-balms stamps you lick, envelopes, play dough, vitamins, and medications.
A great website with video support:
Thoughtson living grain free!
Favorite cookbooks of mine:
Eating Clean: 100
Appetizing Solutions to Eating Wheat Free & Dairy Free By
Lisa Allen