Most of our 50 Tips For Living Wheat Free are so simple you can start implementing them today to reduce gluten and start living a more healthy lifestyle.
Why do you want to eliminate wheat from your diet? You may have Celiac Disease.
The Canadian Celiac Association describes Celiac Disease as: Celiac disease is a medical condition in which the absorptive surface of the small intestine is damaged by a substance called gluten. This results in an inability of the body to absorb nutrients: protein, fat, carbohydrates, vitamins and minerals, which are necessary for good health.
Or, you may be gluten intolerant or have a gluten or wheat allergy. You may want to eliminate wheat from your life for other reasons. You may even want the challenge of expanding your diet to include other grains or seeds or flour products for variety.
Whatever your reason (and there may be plenty of other reasons) these 50 Tips for Living Wheat Free will be sure to give you some ideas to make it easier for yourself.
Please always remember though, that living “wheat free” is not the same as living “gluten free”.
Feel free to share 50 Tips For Living Wheat Free!
1. Do you sometimes feel as if you are living ‘in a fog’? Watch for, and be encouraged by, changes in your mental well-being as start to live a wheat free life. Yes, you will feel better mentally and drop that unwanted weight with a wheat-free lifestyle.
2. Choose Shirotaki or Konjac noodles and spaghetti squash to replace wheat pasta.
3. Your body will thank you for switching to a wheat-free lifestyle.
Look for a healthy change in your body. Keep a journal to note these improvements and changes down.
4. Now that you're ready to cook wheat-free foods, what do you use as a substitute for wheat flour? One of the easiest answers is rice flour. But keep in mind there are lots of choices and blends may be the best solution.
5. Wheat-free flours cook better when cooked longer at a lower temperature, say 25 degrees lower. By lowering the temperature, say 25 degrees F, and cooking for a longer period of time.
6. Use equal parts brown rice flour and chickpea flour to boost the protein in your wheat-free recipes.
7. Refrigerate your wheat-free dough for half an hour before you bake it. This helps improve texture and flavor.
8. Follow the movement to a more healthy way of eating. Discover wheat-free living answers and solutions by following online blogs and by purchasing books.
9. One good thing about removing Removing wheat-based products from your diet is a great chance to add in more whole foods. Take advantage of it!
10. Besides not living in a fog anymore. Living wheat free can help clear acne and digestion problems. Noting these improvements in your health will help you feel more determined about eliminating wheat from your diet.
11. Wheat-free pancakes are light and fluffy, with a nutty flavor. Try making them with almond flour.
12. Will a wheat-free diet help you lose weight? It can, especially as you add in more healthy and filling vegetables.
13. Become aware of where your body is at. Look for symptoms so you can watch for changes. For instance, do you have wheat belly? Wheat belly is a new name for beer belly or pot belly or visceral fat.
14. Make your own oatcakes… it’s a wheat-free alternative. I love these plain oatmeal cookies or crackers,depending on how you want to use them. We often had them as kids with a bit of homemade jam but also with cheddar cheese. Sometimes with both at the same time.
Here’s a recipe straight from Scotland!
Organic Gluten Free Traditional Scottish Oatcakes
WARNING: If you absolutely MUST refrain from all wheat products, be sure to ONLY purchase rolled oats that are guaranteed to be gluten free. This means they were not grown near wheat fields where there could be cross contamination.
Here’s another way to make a wheat free oatmeal cookie.
If you are going crazy for a cookie – you must have one right now – don’t be tempted to eat one with flour - whip these up instead. This is quick stove top, 1 pot cooking that will satisfy your cookie craving, a sweet craving and a chocolate craving all at once. Phew! Desperate days require desperate measures.
Chocolate Oatmeal Drops (unbaked, 1 pot)
You can have these whipped up in no time at all and not even have to turn on the oven.
½ cup cocoa
2 cups white sugar
½ cup milk
½ cup butter
3 cups rolled oats (quick style)
1 cup coconut
15. Learn what you can eat and what you should avoid when living wheat free.
16. Substitute a can of black beans for flour in brownies. Don’t be fooled; they taste great.
Recipe: Black Bean Brownies (so good even my grandchildren love them!)
17. Substitute roasted and pulled apart with a fork, spaghetti squash for a great low-carb and low-calorie substitute for wheat-based pasta.
18. Don't be afraid to experiment to see what works best when eating wheat free. But always listen to your doctor or nutritionist first if you are allergic to wheat in any way.
19. Avoiding wheat belly is a lifestyle choice or manner of eating that eliminates wheat and lowers carbs and sugar.
20. Wheat free and gluten free are not the same thing. Wheat free can be employed due to an allergy, intolerance or a lifestyle choice. Gluten free is for people with celiac disease or intolerance.
21. Wheat hides under many alternative names in foods, drinks and beauty products. If you are going wheat free, be aware of them.
22. Premade wheat-free baking mixes aren’t limited to cakes. Find mixes for pie crusts, tortillas, graham crackers, and pizza crust.
23. Wheat-free dieting but love pasta? There are great alternatives to wheat pasta. Pasta comes in rice, corn and quinoa varieties.
24. Read labels carefully on a wheat-free diet. Wheat is found in soy sauce, condiments, ice cream, potato chips, rice cakes, and hot dogs.
25. When switching to a wheat-free diet, introduce one new ingredient or recipe into your diet gradually.
26. The benefit of wheat-free eating includes an improvement in performance-learning, work, physical and sports.
27. “I would classify the elimination of wheat as the most powerful tool for reclaiming health that I have ever witnessed”~ William Davis, MD
28. Coconut flour is a great substitute for wheat flour in baking recipes when used with almond flour. Don’t use more than 1/2 cup, though.
29. How do you build a grain-free pantry? Fill it with whole foods like fruits and vegetables, and alternative flours, made from safe grain, nuts and seeds.
See our Wheat Free pantry List here.
30. Wheat-free products are readily available in local markets, If you have trouble accessing them at your local stores, look for them online. These are continually being changed and updated so keeping up with organizations for Celiac Disease can give you the first hand information you need.
31. Following a wheat-free diet has been shown to reduce the inflammation in your gut and lower your glycemic index.
32. You don’t have to give up bread when you go wheat free. Use almond flour to replace the wheat flour.
33. Buckwheat isn’t a member of the wheat family but it’s often used in place of grains. It’s a good alternative for wheat-free living.
34. Quinoa has a slightly nutty flavor. It cooks faster than rice, in about 15 minutes, making it a fast meal for a wheat-free diet.
35. The Wheat Belly diet allows unlimited cheese, meats, fish, eggs, most vegetables, except potatoes and corn, raw seeds and nuts and most oils. Look for our list here.
36. Enjoy meals like Rice Noodle Salad with Pork and Snow Peas on the wheat-free diet.
37. Eating a wheat-free diet can help keep your blood glucose levels from spiking.
38. The Wheat Belly diet has been compared to Atkins and the Paleo lifestyle.
39. Eating vegetables high in fiber and protein can help replace the nutrients lost from a wheat-free lifestyle.
40. Dive into a wheat-free pizza made with a cauliflower or zucchini pizza crust with yummy vegetable toppings and goat cheese.
41. Zucchini squash lasagna replaces wheat noodles with zucchini or patty pan squash.
42. Roasted Chicken Tenders with Spinach, Broccoli and Asparagus Quinoa is a deliciously healthy wheat-free dinner.
43. Replacing noodles in lasagna with zucchini or eggplant makes the dish healthy and wheat free, besides adding another dimension of flavor.
44. Think you have to give up delicious tacos on a wheat-free diet? There are many recipes that will change your mind. Check out Sylvia’s Pinterest Boards here.
45. Tuna Noodle Casserole on a wheat-free diet? You bet.
46. Beef Stroganoff is often off limits to those on a wheat-free diet. Thanks to a few key ingredient changes you can enjoy it.
47. Whether you are wheat free by choice or necessity, you don’t have to give up your favorite foods.
48. Make your own wheat-free taco shells and taco seasoning.
49. Love couscous? Quinoa has almost the exact same texture as couscous and it’s packed with nutrients and protein, making it perfect for those eating wheat-free.
50. For a wheat-free hamburger bun, use large Portobello mushrooms as hamburger buns. Just grill or roast them first.
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