How to substitute wheat for a gluten-free diet

With people becoming more aware of gluten-allergies, a common problem faced by many today is the way to substitute wheat in their diets. While wheat offers a variety of benefits such as being rich in nutrients like dietary fibre, vitamin B and minerals that help to boost one’s immune system and metabolism, it also aids in digestion. However, a few drawbacks of this grain are that it contains gluten, which can cause adverse reactions in people with celiac disease or gluten sensitivity. This has led to many people looking for healthy substitutes of wheat which they can include in their diets. However, since wheat makes up a chunk of people’s diet, eliminating it from your diet can be tricky. Follow these steps to understand how to do it.

Why should I substitute wheat in my diet?

Including wheat, especially whole wheat, in the diet, offers several benefits. The fibre in whole wheat promotes healthy gut bacteria, maintaining overall digestive health and preventing conditions like constipation and diverticulosis,” explains dietician Veena V. It also supports heart health by lowering cholesterol and obesity which in turn helps in weight management as well.

However, wheat contains gluten, which can cause adverse reactions in people with celiac disease or gluten sensitivity. It is very important to understand what is gluten intolerance and how the intake of wheat can lead to nausea, vomiting, indigestion, diarrhoea, sneezing, stuffy or runny nose and headaches.

Besides this, refined wheat-related carbs like white bread, maida, pasta etc, are said to have a high glycemic index (GI). However, not all carbohydrates are bad and it is important to understand the difference between whole and refined carbohydrates and include this in your diet accordingly.

How to substitute wheat in your diet?

A few simple steps can help people to avoid wheat in their diet

1. Identification

People need to understand and differentiate between different types of grain, as wheat comes in various forms like wheat flour, semolina, daily, etc. “These variations are a hidden part of many food items and familiarization will help one to avoid eating them,” says Veena.

2. Reading Labels Carefully

Every packaged food item comes with complete information about its ingredients and possible allergic agents. Carefully reading labels can significantly help people keep away from wheat. Nutrition labels reveal every detail about the product and it is important to know how to read the nutrition labels well.

3. Choosing gluten-free grains

Replacing wheat with gluten-free grains like rice, quinoa, millet, oats, buckwheat, etc. can highly reduce the chances of wheat intake.

Healthshots recommends: Best gluten-free atta: 6 top choices for health benefits

4. Whole foods over processed ones

Choosing whole foods like fruits, vegetables, nuts and lentils over packaged or processed foods can help people avoid eating wheat as a lot of these processed foods are made in factories that work with wheat-related products as well.

5. Staying cautious and planning ahead

A simple precaution while eating out or being mindful of any plans that may require one to dine outside will surely lessen gluten intake.

6. Go for almond, coconut flours

Flours made out of almond, coconut, chickpea and rice are considered to be excellent substitutes for baking and cooking. Check out other healthy flour options that you can use to substitute wheat.

7. Include complex carbs

Some other foods that are nutrient-packed and provide a good source of complex carbohydrates are beans, lentils, potatoes and sweet potatoes, peas and soy. These should be eaten while substituting wheat. Check out this guide on how to add carbohydrates to your diet.

What to remember while substituting wheat in your diet?

When replacing wheat in your diet always keep in mind the nutritional balance of a diet. “Substituting wheat doesn’t have to mean a complete reduction in intake of carbohydrates. A balanced diet consisting of the right amount of carbohydrates, proteins, fibres, vitamins and minerals should be followed and encouraged,” explains Veena.

Gluten-free substitutes also tend to have different tastes and textures and a careful blend is necessary when mixing them or experimenting with them. “Using binders and figuring out the amount of water required for the right consistency can improve one’s cooking experience,” she says. People should also monitor how their body reacts to different substituted items before including the same in their diet, to be sure that they are digestible and beneficial for the body.

Who should avoid including wheat in their diet?

People who should avoid consuming wheat are:

1. Persons with celiac disease

Celiac disease is a form of autoimmune condition, wherein one’s immune system attacks the small intestine upon consumption of gluten. So, it is essential for people suffering from this to avoid including wheat in their diet as it contains high amounts of gluten. A study published by StatPearls states that while patients with celiac disease can be asymptomatic, patients with atypical celiac symptoms suffer from minimal GI symptoms, anemia, dental enamel defects, osteoporosis, arthritis, infertility, elevated liver function tests, and neurologic problems.

2. Persons with non-celiac gluten sensitivity

A lot of cases are coming up nowadays where individuals not suffering from celiac disease also show an allergic reaction to gluten, says Veena. They experience symptoms like bloating, diarrhoea, headaches and fatigue upon consuming wheat. The Celiac Disease Foundation states that people who have non-celiac gluten sensitivity also experience the same symptoms as people who have celiac disease. These resolve when gluten is removed and a wheat substitute is included in the diet.

3. Wheat allergy

People who are allergic to wheat or the proteins present in the grain, should also avoid including it in their diet. The American College of Allergy, Asthma and Immunology, states that the symptoms of wheat allergy include hives, nausea, stomach cramps, indigestion, vomiting or diarrhea, as well as stuffy or runny nose, headaches, Asthma and rarely Anaphylaxis.

4. Persons with Irritable Bowel Syndrome

Wheat contains FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) and it can cause digestive discomfort and pain in people with an Irritable Bowel Symptom. Check out how to fight against IBS with a few lifestyle changes.

5. Other autoimmune diseases

Apart from celiac diseases, a few other autoimmune diseases like Hashimoto’s thyroiditis can get triggered upon intake of gluten. So, people suffering from such diseases should also practice caution and avoid including wheat in their diet.