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Food Substitutes for Wheat Allergy

Having a wheat allergy is different from having gluten sensitivity. Gluten is a type of protein that's in wheat and other grains like barley and rye.

If you have a wheat allergy, remember that gluten-free isn't the same as wheat-free. While many gluten-free products don't have wheat, some may originate from wheat but are still low in gluten. Read ingredients lists to avoid wheat.

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Substitutes for Wheat

You may be able to eat these grains instead of wheat. Always check with your doctor before trying them:

  • Amaranth
  • Arrowroot
  • Buckwheat
  • Corn
  • Millet
  • Quinoa
  • Rice
  • Tapioca

Recipe Substitutes

  • Wheat flour. Use rice flour, potato starch flour, soy flour, tapioca flour, or corn flour instead. If you can't tolerate gluten, look for gluten-free baking powder. When you're baking, remember that wheat-free and gluten-free flour may be drier, may not rise as much, and may have a crumbly texture.
  • Noodles. Use wheat-free pastas instead. They can be made from lots of different grains, including quinoa, corn, potato, rice, or beans.
  • Breadcrumbs. In recipes like casseroles, fried chicken, eggplant parmesan, or meat loaf, substitute shredded parmesan, crumbled wheat-free crackers, or cornmeal.
  • Thickeners. Thicken sauces and gravies with cornstarch or rice flour. Pureed tofu can work, too.
  • Beer. Instead of beer in recipes, use apple juice or wine.

 

WebMD Medical Reference

Reviewed by Maryann Tomovich Jacobsen, MS, RD on October 30, 2014

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