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Wheat-free diet

Patient information A-Z

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

Home-made wheat-free baking powder

60g/2oz rice flour

60g/2oz bicarbonate of soda

130g/4½oz cream of tartar

  1. Sift the ingredients together at least three times.
  2. Store in an airtight container in a dry place.

Alternatively use commercial wheat-free brands such as FREEE or Dr. Oetker Gluten Free Baking Powder.

Date and walnut loaf

For a 900g/2lb loaf tin:

225g/8oz chopped dates

1 tsp bicarbonate of soda

1 pinch salt

300ml/ ½ pint hot water

280g/10oz rice flour

1 tsp commercial or home-made wheat-free baking powder

120g/4oz margarine

60g/2oz shelled walnuts, chopped

120g/4oz soft brown sugar

1 egg

  1. Preheat oven to 180°C/350°F/gas 4.
  2. Place dates, bicarbonate of soda and salt into a bowl and pour the hot water over the top. Leave to cool.
  3. Sift the flour with the baking powder twice. Rub the margarine into the flour. Drain the dates and mix them into the flour along with the walnuts and sugar. Beat the egg and add to the flour mixture.
  4. Grease a 900g/2lb loaf tin, fill with the mixture and bake for 1½ hours. Turn out onto a wire tray to cool.

Note: Currants or raisins can be substituted for dates. This loaf cuts much better if left for a day.

Rice loaf

Makes 1 x 900g/2lb loaf:

150ml/5 floz sunflower, safflower or soya oil

170g/6oz caster sugar

3 large beaten eggs

250g/9oz rice flour

2 tsp commercial or home-made wheat-free baking powder

1-2 tbsp milk or milk substitute

  1. Preheat oven to 180°C/350°F/gas 4
  2. Grease a 900g/2lb loaf tin
  3. Beat oil and sugar together.
  4. Add the beaten egg a little at a time.
  5. Beat in sifted flour and baking powder.
  6. Add milk or milk substitute to give a dropping consistency and beat well.
  7. Pour into prepared tin and bake for 1-1½ hours.
  8. Leave in tin until cool and then turn out.
Fruit scones

Makes 12-15:

225g/8oz sago or rice flour

2 tsp commercial or homemade wheat-free baking powder

60g/2oz margarine

60g/2oz sugar

60g/2oz dried fruit

1 egg

60ml/2 fl oz milk or milk substitute

  1. Preheat oven to 230°C/ 450°F/ gas 8
  2. Sift flour and baking powder together and rub in margarine.
  3. Add the sugar and dried fruit and mix together to soft dough with the lightly beaten egg and milk
  4. Drop the mixture with a dessert spoon on to a greased baking sheet.
  5. Brush lightly with beaten egg or milk and bake for 15-20 minutes.
Carrot cake

Makes 24 slices:

4 eggs

225g/8oz caster sugar

Grated rind of 1 lemon

225/8oz ground almonds

225g/8oz carrots, finely grated

1 ½ tbsp rice flour

1 tsp commercial or homemade wheat-free baking powder

  1. Preheat the oven to 180°C/350°F/gas 4
  2. Separate the eggs.
  3. Place the yolks, sugar and lemon rind in a bowl or in an electric blender and beat together well (about 5 minutes in the blender).
  4. Add the almonds and carrots to this mixture. Stir well.
  5. Sift the flour and baking powder together, then gradually fold them into the mixture.
  6. In another bowl, beat the egg whites until they are stiff, then fold them into the mixture.
  7. Grease an oblong baking tray 8"x 12"x 2" deep. Spread the mixture out in the tray and bake for 45 minutes.
  8. Leave to cool in the tray.
  9. Cut into slices when cool.
Almond biscuits

Makes 18-20 biscuits:

120g/4oz rice flour

60g/2oz soft brown sugar

60g/2oz caster sugar

1 egg, well beaten

1 ½ tsp commercial or homemade wheat-free baking powder

1 tsp mixed spice

¼ tsp almond essence

60ml/2 fl oz olive oil

30g flaked almonds

  1. Preheat the oven to 200°C/400°F/gas 6
  2. Sift the flour, baking powder, salt and spice together twice. Add the oil, sugars, egg and almond essence. Mix thoroughly.
  3. Grease a baking tray. Place teaspoons of the mixture on the tray, leaving plenty of space for spreading.
  4. Decorate with 2 flaked almonds per biscuit and bake for 10-12 minutes. Cool on a wire tray.
Banana bread

For a 900g/2lb loaf tin:

225g/8oz rice flour

2 tsp commercial or homemade wheat-free baking powder

½ tsp salt

120g/4oz margarine

170g/6oz caster sugar

60g/2oz shelled walnuts, roughly chopped

450g/1lb ripe bananas

2 eggs

  1. Preheat the oven to 180°C/350°F/gas 4
  2. Sift the flour, baking powder and salt into a bowl. Cut the margarine into pieces and rub it into the flour mixture.
  3. Add the sugar and nuts to the mixture.
  4. In a separate bowl, mash the bananas, then beat the eggs into the mashed bananas.
  5. Add the flour/margarine mixture to the eggs and flour and mix thoroughly.
  6. Grease a 900g/2lb loaf tin, fill with the mixture and bake for 1½ hours. Remove from oven and cool on a wire tray.

If you want a variety in taste, you can add candied peel and the grated rind of half an orange to this recipe.

Coconut and raspberry swiss roll

For a 23 x 15cm (9" x 6") Swiss roll tin:

2 large eggs

100g/ 3½ oz caster sugar

60g/2oz millet flour

4 tbsp desiccated coconut

6 tbsp raspberry jam

  1. Preheat the oven to 200°C/400°F/gas 6
  2. Whisk the eggs and 75g/2½oz of the sugar over a pan of hot water until thick and creamy.
  3. Remove from the heat and whisk until cold.
  4. Sift the flour through a fine sieve three times.
  5. Fold the sifted flour into the egg mixture using a metal spoon. Then fold in 3 tbsp of the coconut in the same way.
  6. Line and grease a 9" x 6" Swiss roll tin. Turn the mixture into the tin and bake for 8-10 minutes, or until the top is light brown and springs back when gently pushed with a finger.
  7. Turn the sponge on to greaseproof paper and spread with the warmed jam. Roll up, using the greaseproof paper to help you. Dust with the remaining icing sugar and coconut.

Best eaten on the same day.

Fruit crumble

Serves 4:

60g/2oz rice flour and 60g/2oz ground rice

or

120g/4oz sago flour

or

60g/2oz rice flour and 60g/2oz soya flour

60g/2oz margarine

60g/2oz brown sugar

450g/1lb any fruit, eg apples, pears, plums

  1. Rub margarine into flour until it resembles fine breadcrumbs.
  2. Mix in the sugar.
  3. Wash and slice up the fruit, put in an oven-proof dish and add a little sugar if necessary.
  4. Place the crumbs on top of the fruit and bake in oven at 190°C/375°F/gas 5 until brown on top.

Serve with cream or ice cream.

Coconut macaroons

Makes 15

200g dessicated coconut

200g condensed milk

1 large egg white

1tsp vanilla extract

  1. Preheat the oven to 150°C/130°C fan/gas 2
  2. Combine the coconut, condensed milk and vanilla extract in a large bowl
  3. In a separate bowl with a pinch of salt beat the egg white until soft peaks form
  4. Fold the egg white into the coconut mixture
  5. Divide evenly on a lined baking tray and bake for 15 minutes or until golder

Optional: before baking, make an indent with your thumb in each macaroon and fill with a teaspoon of strawberry jam

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)

B 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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