references
Beyond Celiac: "Celiac Disease: Fast Facts"
Coeliac UK: "About Coeliac Disease"
Mayo Clinic: "Wheat Allergy"
Scielo: Food Science and Technology: "Recent Developments in Gluten-Free Bread Baking Approaches: A Review"
Genius Bread
Coeliac UK: "Oats"
Coeliac UK: "Grains"
Beyond Celiac: "Is Rye Gluten Free?"
Colorado State University Extension: "Gluten-Free Baking"
Kids With Food Allergies: A Division of the Asthma and Allergy Foundation of America: "Wheat Allergy"
Celiac Disease Foundation: "Gluten-Free Companies"
Many of these healthy wheat-free pantry staples are also gluten-free — just make sure to double-check the label.
Image Credit: LIVESTRONG.com Creative
Image Credit: LIVESTRONG.com Creative
- Gluten-Free vs. Wheat-Free
- How We Chose
- Breads
- Cereals
- Shopping Tips
A gluten-free diet is entirely free of wheat, but wheat-free foods may still contain gluten. If you have a wheat allergy, it’s safe for you to eat gluten-free products, but if you have celiac disease or gluten intolerance, then products labeled “wheat-free” may not be safe. Always refer to the ingredients list for assurance.
If you have a wheat allergy, it’s safe for you to eat gluten-free products, but if you have celiac disease or gluten intolerance, then products labeled “wheat-free” may not be safe. Always refer to the ingredients list for assurance.
Atta (chapati) Bran Bulgur Couscous Bromated or durum flour Einkorn Emmer Enriched or self-rising flour Farina Farro Graham flour Kamut Matzo flour/meal Orzo Panko Phosphated flour Seitan Semolina Spelt Triticale (wheat and rye) Tabouli Udon Wheat (including bran and germ) Wheat starch (unless it states it’s gluten-free)
Wheat and all varieties and derivatives of wheat Rye Barley Triticale Malt Brewer’s yeast Wheat starch
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https://www.gourmetdash.com
Start your morning with a cheesy egg sandwich on this country loaf.
Image Credit: Genius
Image Credit: Genius
Gourmet Dash ($8.98); Instacart (price varies)
Each slice has 4 grams of fiber to keep you full.
Image Credit: Food for Life
Image Credit: Food for Life
In stores nationwide
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https://breadsrsly.com
Start your day with this gluten-free sourdough to make mornings a little more fun.
Image Credit: Bread Srsly
Image Credit: Bread Srsly
Bread SRSLY ($39 for a pack of 3); Instacart (price varies)
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https://www.amazon.com
Technically not bread, but these grain-free tortillas make for great lunchtime wraps.
Image Credit: Siete
Image Credit: Siete
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https://go.skimresources.com
You'll get 4 grams of fiber and 4 grams of protein in each filling slice.
Image Credit: Base Culture
Image Credit: Base Culture
Fresh Direct ($10.99)
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Perfect for breakfast or a snack, this wheat-free cereal will satisfy your crunchy cravings.
Image Credit: Thrive Market
Image Credit: Thrive Market
Thrive Market ($7.99)
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https://amazon.com
You'll get 4 grams of satiating protein in each bowl of this cinnamon cereal.
Image Credit: Love Grown
Image Credit: Love Grown
Top your bowl with some fresh berries and your choice of milk, or sprinkle some on your Greek yogurt parfait for a filling meal or snack.
Image Credit: Love Bird
Image Credit: Love Bird
Magic Spoon provides more than six times the amount of protein as other cereals.
Image Credit: Magic Spoon
Image Credit: Magic Spoon
With just 4 grams of added sugar, this granola is a better pick than most on the market.
Image Credit: Purely Elizabeth
Image Credit: Purely Elizabeth
Pair this organic wheat-free cereal with Greek yogurt or ultra-filtered milk for extra protein.
Image Credit: Nature’s Path Organic
Image Credit: Nature’s Path Organic
Enjoy this cereal with milk or plain yogurt for a protein boost.
Image Credit: Puffins
Image Credit: Puffins
One of the most common nutrients missing in a wheat-free diet are iron, calcium, B vitamins, vitamin D and fiber, Falco says. But you can fortify your diet by incorporating the following foods:
Flax meal: Falco says this boosts your dishes with fiber, protein and omega-3 fatty acids. Fruits and veggies: Produce provides a wealth of vitamins, minerals and antioxidants. Lean protein: Animal proteins supply iron and B vitamins. Plant-based proteins, such as beans and legumes, also offer fiber. Dairy: If you can tolerate dairy, it provides calcium and vitamin D. If you can’t tolerate it, consider taking a multivitamin, calcium and vitamin D supplement, Falco says.
Flax meal: Falco says this boosts your dishes with fiber, protein and omega-3 fatty acids.
Fruits and veggies: Produce provides a wealth of vitamins, minerals and antioxidants.
Lean protein: Animal proteins supply iron and B vitamins. Plant-based proteins, such as beans and legumes, also offer fiber.
Dairy: If you can tolerate dairy, it provides calcium and vitamin D. If you can’t tolerate it, consider taking a multivitamin, calcium and vitamin D supplement, Falco says.
7 High-Protein Cereals Dietitians Love by Joanna Foley The 9 Best Low-Carb Breads (and Bread Alternatives), According to a Dietitian by Kayla Hui 10 Cereals High in Calcium (and Other Nutrients) by Kayla Hui Beyond Celiac: "Celiac Disease: Fast Facts" Coeliac UK: "About Coeliac Disease" Mayo Clinic: "Wheat Allergy" Scielo: Food Science and Technology: "Recent Developments in Gluten-Free Bread Baking Approaches: A Review" Genius Bread Coeliac UK: "Oats" Coeliac UK: "Grains" Beyond Celiac: "Is Rye Gluten Free?" Colorado State University Extension: "Gluten-Free Baking" Kids With Food Allergies: A Division of the Asthma and Allergy Foundation of America: "Wheat Allergy" Celiac Disease Foundation: "Gluten-Free Companies"
