There are two major challenges to avoiding wheat:
- It’s everywhere!
- It contains a great deal of gluten, which is essential to produce the type of baking you are used to.
There are bread substitutes, but I have not yet found any that are really satisfactory. That doesn’t mean to say there aren’t any good breads out there without wheat, so it is well worth trying alternative breads. You can find wheat-free and gluten-free breads in most health-food shops.
Rice cakes are not a bad substitute in some ways. They are at least a substrate to put things on, such as sliced meat, humas, nut butters, jam, butter … pretty much anything you can put on bread.
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spelt flour
I have heard that spelt flour has less gluten than other flours.and is safe to eat if you have a gluten allergy? Is this true? Any personal experiences?
Spelt unsafe for gluten allergy
Some people can tolerate spelt when they can not tolerate wheat.
Others can tolerate limited quantities of spelt but no wheat.
Gluten is a different matter.
If you are $celiac$, avoid spelt completely.
Most people with a $gluten-allergy$ should avoid it as well.
Some people with gluten problems may be able to tolerate some spelt. If your symptoms are discomfort only, you decide for yourself how much – if any – spelt you can tolerate by eating some and going by how you feel.
I hope this answer, as vague as it may seem, is helpful.