Introduction
You or your child has been advised to follow a wheat-free diet. This diet sheet will advise you on the foods to avoid, as well as foods which are suitable.
Your dietitian or doctor will discuss with you how careful you need to be. If you or your child has been diagnosed with an immediate type (IgE) wheat allergy then they will need to be very careful with even traces of wheat. However, if you or your child has a wheat intolerance or non-IgE wheat allergy then they may be able to tolerate small amounts of wheat (a low wheat diet).
In coeliac disease it is essential to avoid gluten completely (this is found in wheat, barley and rye). A gluten free diet is not the same as a wheat free diet but involves avoiding wheat. Coeliac disease is an auto-immune condition and is not an allergy or intolerance to gluten.
Wheat needs to be highlighted in the ingredients list according to UK law on all pre-packaged foods for sale in the UK. This may be in bold, underlined or in italics. Foods that are prepared and packaged in the same place as they are sold (Pre Packed for Direct Sale) must also be labelled with a full ingredients list with the allergens highlighted (referred to as Natasha’s Law).
However, please remember foods sold outside the UK do not have to comply with these laws. Ingredients may change on a regular basis; therefore always check the ingredients list even if they have eaten the food before.
According to the Food Standards Agency there must also be a list of product ingredients available for all foods that are sold loose such as those sold in a delicatessen or bakery. These can be written down, or explained to you verbally.
Labels that say ‘may contain wheat’ are increasingly being used but are not covered by labelling laws. They are used to indicate that the food is produced in the same area as wheat-containing foods and there may be a risk of cross contamination. The risk is likely to be higher with cereals, cakes, biscuits and other baked goods.
The diet
This diet involves the total exclusion of wheat and all manufactured products that contain wheat.
As the ingredients of manufactured products are constantly changing, it is important to check the labels of everything you buy.
If the food contains any of the following ingredients it should be avoided:
- Breadcrumbs or Batter
- Wheat germ
- Hydrolysed wheat protein
- Wheat germ oil
- Rusk/Filler/ hickener/Binder*
- Wheat gluten
- Wheat bran
- Wheat starch
- Wheat flour
- Wholewheat
- Modified/Edible Starch*
- Raising agents*
*Unless the label specifies it is made from another cereal (eg corn) or potato
Please note that many gluten-free products still contain wheat starch so do not rely on gluten free products.
Food type |
Suitable foods |
Unsuitable foods |
Check the label |
---|---|---|---|
Dairy Produce and Eggs |
Suitable foods Milk (fresh, dried, tinned, UHT) Milk substitutes (soya, oat, coconut milks) Rice milk (if over the age of 4 ½) Cheese, cream, yoghurt Ice cream Egg, meringue |
Unsuitable foods Scotch eggs Granola yoghurts, cereal ‘corner’ yoghurts |
Check the label Cream cheese Ready grated cheese |
Fats and Oils |
Suitable foods Butter, margarine, oils, lard |
Unsuitable foods Suet |
Check the label |
Fruit and Vegetables |
Suitable foods All fresh, frozen, tinned fruits and vegetables |
Unsuitable foods |
Check the label Baked beans Textured vegetable protein |
Potatoes |
Suitable foods All fresh or tinned potatoes |
Unsuitable foods Potato croquettes |
Check the label Oven chips, potato waffles |
Suitable foods |
Unsuitable foods |
Check the label |
|
Cereals and Grains Breakfast Cereals |
Suitable foods Oatibix, Rice Krispies, Cornflakes, Coco Pops, Crunchy Nut Corn Flakes, Frosties, Ricicles, |
Unsuitable foods Weetabix, Shredded Wheat, All Bran, Branflakes, Shreddies, Muesli, Cheerios, All other cereals containing wheat |
Check the label Gluten free cereals Porridge oats** |
Other Cereals |
Suitable foods Rice, ground rice, tapioca, sago, buckwheat, millet |
Unsuitable foods All wheat flour and products made from it – e.g. bread, cake, biscuits, pastry |
Check the label Barley and rye*** |
Flours |
Suitable foods Rice, soya, corn, potato, sago, buckwheat, millet, |
Unsuitable foods Semolina, bulgar wheat, durum wheat, spelt flour |
Check the label Gluten free flours (may contain wheat |
Alternative Pastas Alternative Breads and Crackers |
Suitable foods arrowroot Rice, corn, buckwheat, quinoa Supermarket own and branded wheat free breads (‘Free From’) Rice cakes, corn cakes |
Unsuitable foods All wheat pasta (including spaghetti, macaroni, egg noodles), cous cous, bulgar wheat All wheat-based breads and crackers |
Check the label starch) Rice noodles Ryvita Rye bread Oatcakes |
Miscellaneous |
Suitable foods Sugar, jam, marmalade, honey, syrup, treacle, peanut butter, xanthan gum Salt, pepper, herbs, spices Jelly, ice lollies Boiled sweets, gums, pastilles Milk, dark and white Chocolate, toffees, nuts Tea, coffee, cocoa powder, Squash, fizzy drinks, fruit juices Soups - home-made Salt, pepper, herbs, spices, vinegar, mustard powder, bicarbonate of soda, cream of tartar, yeast, colourings, essences, gelatine, and monosodium glutamate. |
Unsuitable foods Marmite, Bovril, Vegemite Stock cubes, bouillon & gravy mixes Dry roasted nuts Chocolates containing biscuit |
Check the label Lemon curd, mincemeat, custard powder Tomato ketchup, brown sauce Pickles Other sweets Flavoured crisps Plain crisps Liquorice Drinking chocolate , malted drinks Coffee whiteners/creamers Packet, tinned and instant soups Ready made mustard, baking powder |
** and *** Check with your dietitian if you need to exclude these foods |
Suitable foods |
Unsuitable foods |
Check the label |
Suitable foods |
Unsuitable foods |
Check the label |
Wheat-free recipes
Contacts/further information
For up to date information on supermarket’s wheat free products please contact them directly.
Other wheat/gluten free food manufacturers include:
Genius Gluten Free (opens in a new tab)
Warburtons Gluten Free (opens in a new tab)
Schaer Gluten Free Foods (opens in a new tab)
The following websites can be a useful source of information:
Allergy UK (opens in a new tab)
Anaphylaxis Campaign (opens in a new tab)
Your Dietitian is………………………………………………………………………...
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