List of Wheat Free Food

List of Wheat Free Food

I have been asked if I have a list of wheat free food. So for today’s blog post, I am going to provide three lists to help someone journeying on a wheat free lifestyle. The first list is the list of food that are wheat free. The next list is the list of food that contains wheat and the last list is the list of food that may or may not contain wheat. They are extensive lists so hang on to your hats!

Safe Wheat-Free Food

  • Amaranth
  • Arrowroot
  • Baking Soda
  • Beans, Lentils and Bean Flour
  • Buckwheat
  • Cassava
  • Chestnut
  • Chickpea
  • Chocolate (check the labels for any additives
  • Coffee (check labels if flavored)
  • Condiments (mayonnaise, ketchup, mustard, pickles, olives, hot sauce, salad dressing, Worcestershire sauce, salsa) Note: check ingredients for additives
  • Corn (Stay clear of GMO corn if possible)
  • Cream of Tartar
  • Dairy (milk, buttermilk, half and half, cheeses, butter, yogurt (check labels for additives)
  • Eggs
  • Fish and Seafood (non-breaded and non-marinated)
  • Fruit (fresh, frozen, canned, pure juices)
  • Glutinous Rice
  • Gums (acacia, carrageenan, carob bean, cellulose, guar, locust bean, xanthan
  • Lactose
  • Lecithin
  • Meat (not marinated or breaded) Consider avoiding processed deli meats as they contain additives that can harm health in the long run
  • Millet
  • Nuts (fresh and roasted, nut butters (check labels), nut flours (check labels)
  • Oats (use sparingly as oats are high in carbohydrates)
  • Oils (vegetable, nut, coconut, olive, seed oils)
  • Peas
  • Pectin
  • Potato (use sparingly as potatoes are high in carbohydrates)
  • Poultry
  • Quinoa
  • Rice (use sparingly as rice is high in carbohydrates)
  • Seeds (fresh and roasted – ensure that roasted seed are roasted in non-hydrogenated oils. Also, check labels for additives)
  • Sorghum
  • Spices (whole or ground)
  • Soy (Stay clear of GMO Soy and soy products)
  • Sugars and Sweeteners (use these sparingly as most sugars and sweeteners have health side effects over the long run. If sweetening needed try using pure maple syrup or organic honey.
  • Tapioca (use sparingly as tapioca is high in carbohydrates)
  • Tea (check labels if flavoured)
  • Vegetables (fresh or frozen, try avoiding canned as much as possible. Bisphenol A (BPA) is known to line most canned items and can cause health problems)
  • Vinegars (all vinegars are safe except for malt vinegar)
  • Yeast

Food that are Not Wheat Free

I have included some food in here that people who are gluten intolerant should avoid. Some of the items mentioned below might not technically be classified as wheat but they may have the potential to cause health effects similar to consuming wheat.

  • All-Purpose Wheat Flour
  • Barley
  • Barley Enzyme
  • Barley Extract
  • Barley Grass
  • Barley Malt
  • Barley Pearls
  • Beer
  • Bleached Flour
  • Bolted Flour
  • Bran
  • Bread Flour
  • Bromated Flour
  • Bulgur
  • Bulgur Wheat
  • Cake Flour
  • Chapati Flour
  • Couscous
  • Durum
  • Einkorn
  • Emmer
  • Enriched Flour
  • Farina
  • Farro
  • Gluten Flour
  • Graham
  • Hydrolyzed wheat
  • Instant flour
  • Kamut
  • Malt
  • Malt Vinegar
  • Matzo
  • Organic Flour
  • Pastry Flour
  • Seitan
  • Self-rising Flour
  • Spelt
  • Semolina
  • Tabbouleh
  • Triticale
  • Udon
  • Vital Wheat Gluten
  • Wheat
  • Wheat Berry
  • Wheat Bran
  • Wheat Germ
  • Wheat Oil
  • Wheat Protein
  • Wheat Starch
  • White Flour
  • Whole Grain Wheat Flour

Food that May or May Not Contain Wheat

(In other words, read the labels carefully with any of these prepared foods)

  • Artificial Extracts (such as vanilla, almond etc.)
  • Asian Sauce (many of these prepared sauces contain wheat)
  • Bacon
  • Baking Powder
  • Barbecue Sauces and Marinades
  • Bouillon Cubes
  • Brown Rice Syrup
  • Caramel color
  • Dextrin
  • Fillers
  • Flavorings (natural and artificial)
  • Gravies
  • Hydrolyzed or Textured Plant or Vegetable Protein
  • Imitation Bacon
  • Imitation Crab
  • Licorice
  • Meat Substitutes
  • Miso
  • Multi-Grain Products
  • Mustard
  • Mustard Powder
  • Prepared Broth
  • Prepared Meats
  • Prepared soups
  • Prepared Stews
  • Processed Meats
  • Sausages
  • Seasonings (Blended spices and seasoning packets may contain wheat)
  • Vegetable Gums

So that’s it for my three comprehensive lists of wheat free foods, food that contain wheat and food that may contain wheat. I hope these lists will become a guide for you as you journey through the wheat free lifestyle. If you want more information, there is a book that can be downloaded through Kindle that also may be a resource for you. This book is called: Should I Go Gluten-Free? : A Beginners Guide to Eliminating Gluten Based Foods from One’s Diet. The author of this book is Sharon McGinley.

Till my next post…..

Stay Healthy!

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