Avoiding wheat in the Western world like navigating a mine field. If you are allergic to wheat or gluten, or have celiac, you need a really good map and you need to always double-and triple-check everything.

This article tells you what to avoid.  For ideas on what to eat instead, see Gluten Free Foods

Wheat Free Road Map

This article is a bit of a map. It is divided into four sections:

• Synonyms to Wheat
• (Almost) Always Contains Wheat
• May Contain Wheat

Synonyms to Wheat

See the Definition of Wheat.

(Almost) Always Contains Wheat

Most of these items always contain wheat. Some ususally are made from wheat.

• Bread (wheat-free bread does exist)
• Chappatis
• Fu
• Gnocchi
• Gravy mix
• Liquorice candy
• Manna
• Muesli
• Noodles (exception: rice noodles, commonly found in Asian food)
• Pasta
• Pitta bread
• Play dough
• Quorn products (mycoprotein food)
• Rusk
• Sauces in general. If you can’t verify the ingredients, assume they contain wheat).
• Scotch eggs
• Soy sauce (exception: some brands of tamari sauce)
• Stuffing
• Suet
• Soups (especially packaged or canned, check ingredients. Home-made soup may not have wheat. Always ask.)

May Contain Wheat

• Baking powder
• Beer/lagerBlue cheese (depending on mold source)
• Coffee substitutes made from cereal
• Chicken and beef broth (canned/cubed)
• Citric acid (verify before use)
• Corn starch (some brands add wheat flour)
• Curry powder (some brands add wheat flour)
• Dextrin (may be derived from wheat)
• Edible Starch (may be derived from wheat)
• Filler (could be anything!)
• Food Starch (may be derived from wheat)
• Falafel
• French fries (especially if manufacturered or seasoned. Always ask.)
• Gelatinized starch, modified starch, modified food starch
• Gum base
• Hydrolyzed plant protein
• Ice cream
• Imitation bacon
• Imitation crab
• Meat, fish and poultry binders and fillers, e.g., deli meats, hot dogsPie fillings, puddings
• Medicines (always check with pharmacist)
• Miso
• Modified starch or modified food starch
• MSG (Monosodium Glutamate)
• Mustard powder, prepared mustard (always check)
• Pepper, ground (avoid in restaurants). Whole pepper is fine.
• Prepared ketchup, mustard
• Salad dressings
• Sauces, e.g., chutney, soy sauce, tamari sauce
• Seasonings
• Spices, ground (always check)
• Starch (may be derived from wheat)
• Stock cubes
• Surimi (used to make imitation crab/lobster meat)
• Thickener (unless specified as other than wheat).
• Tortillas
• Vegetable protein
• Vitamines (always check with pharmacist)
• Yogurt (those thickened with starch or wheat are of low quality in any case)

Tagged as: Food Allergy, Gluten Allergy, Wheat Allergy