• Allergies

Living with a Wheat Allergy: Alternative Foods to Try

Published: February 19, 2025
Updated: February 19, 2025
4 mins

Wheat is a major starch in cakes, cookies, and pastries. If you have a wheat allergy, there are ways to enjoy your food at home without cutting out your favorites. Many people follow a gluten-free diet to reduce exposure to wheat. 

While those with a wheat allergy do not automatically have a gluten intolerance, many gluten-free foods also don’t contain wheat and barley.

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What is a Wheat Allergy?

Those with a wheat allergy experience an immune response when consuming wheat. The body perceives certain wheat proteins as a threat to the immune system. The best way to prevent allergy symptoms is to avoid consuming wheat. 

Alternatives to Wheat for Baking

Wheat is the main ingredient in many baking recipes. However, there are ways to make popular baking recipes with different types of flour that do not contain wheat proteins. 

Wheat-free baked goods may not rise as much in the oven. Placing the dough in a refrigerator may help preserve its texture. To see a better rise, consider baking wheat-free recipes at lower temperatures.

Baking alternatives without wheat include:

• Arrowroot powder

• Rice flour

• Tapioca flour

• Potato flour

• Cornstarch

Alternatives to Cooking with Wheat

Adding brown rice powder and chickpea powder to recipes can add extra protein. Other alternatives are xanthan gum and guar gum. They can be effective binding agents for sauces, gravies, and other recipes.

Other foods to enjoy instead of wheat-based options include:

• Quinoa

• Rice cereal

• Maize

• Pea 

• Lentils

• Bicarbonate of soda

• Almond butter

You can also purchase wheat-free options of the following foods:

• Pancakes

• Waffles

• Canned soup

• Bread

• Soy sauce

• Pizza dough

• Brownie mix

• Cookie mix

• Flour

If you don’t see wheat-free options in your local grocery store, consider purchasing them online. Most gluten-free options do not contain wheat.

Wheat-free Meal Plans to Consider

The hardest time of the day to avoid wheat is breakfast. However, many grocery stores provide gluten-free bagels and pastry options. Listed below are a few meal ideas to consider adding to your weekly meal planning to avoid wheat.

Wheat-free breakfast options:

• Gluten-free cornflakes and a side of fruit

• Eggs and a side of gluten-free avocado toast

• Huevos rancheros (scrambled eggs, tortillas, and pico de gallo)

• Gluten-free pancakes topped with bananas

• Chia seed pudding and a side of fruit

Wheat-free lunch options:

• Potato soup 

• Salad with gluten-free salad dressing

• Corn tortilla tacos

• Sweet potatoes with a side of avocado with jasmine rice

• Lime salmon with squash

Wheat-free dinner options:

• Chicken stir-fry with mixed vegetables

• Wheat-free pasta 

• Stew with potatoes

• Fish with a side of cauliflower

• Egg salad with gluten-free bread

Wheat-free desserts to enjoy after a meal:

• Chocolate chip cookies made with almond butter

• Fruit tarts with gluten-free crusts

• Fruit-based popsicles

• Blueberry crisps

• Cookies made with almond butter

What Happens if You Mistakenly Consume Wheat?

The intensity of symptoms varies depending on how severely allergic a person is to wheat. Health experts recommend carefully reading the nutrition labels of packaged foods to avoid accidental consumption. 

The U.S. Food and Drug Administration (FDA) requires manufacturers to list wheat and other major allergens on nutrition labels.

If a food is not made with wheat but produced near wheat products, you may see the warning “may contain wheat” or “produced in a facility with wheat products.” Foods made in facilities with other wheat products may increase the risk of cross-contamination even if wheat is not a main ingredient.

A healthcare provider may recommend that people with severe wheat allergies carry an EpiPen (epinephrine injection). An EpiPen subdues symptoms until the person experiencing an allergic reaction receives emergency help.

Where Can I Learn More About Food Allergies?

At LifeMD, you can speak with a licensed healthcare provider about what to do if you suspect you have a wheat allergy. They can give tips for keeping yourself safe during an allergic reaction and what foods to cut from your diet.

Book an appointment today to learn more about managing a wheat allergy.

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