Wheat free diet

Wheat free diet and the definite health benefits.

Why a wheat free diet is worth considering.
Well there’s a couple of reasons and they are pretty good ones. This is not simply about the new black in diets and keeping up with the Jones. There are serious ramifications to our health when consuming wheat so for a better level of health, energy and smooth flowing digestion a wheat free diet is definitely worth considering.
  1. Nutrition – Wheat has been used for a side range of products from bread to breakfast cereal. In the grand scheme of things bread is essentially just carbohydrates. It has very little other nutritional value compared to fruit and vegetables. It is basically a bulking agent that provides fuel. And yes we need fuel but we can also get good quality fuel from other nutritional sources such as vegetables which have a far greater nutritional load than wheat.
  2. Inflammation – Some of the proteins in wheat have been found to be irritating to the gut. This can create a magnified immune response and some theories suggest this can be a precursor or contributor to autoimmune type diseases such as Asthma, Rheumatoid arthritis, Crohns disease and Hashimotos disease to name a few. Inflammation is a key component to any disease state and is very often the contributing factor that makes them worse.
  3. Fatigue – Affecting the function of the gut can over time affect our ability to absorb vital nutrients required to produce energy.
  4. Digestive symptoms – If the gut isn’t working properly then naturally unsavoury digestive symptoms can occur such as bloating, reflux, diarrhoea, constipation and abdominal cramping.
  5. Brain – Some theories suggest that brain fog and brain disorders such as dementia(2), parkinsons and depression(3) may be escalated by wheat aggravating the digestion.
  6. Blood sugar – High consumption of refined wheat may affect blood sugar issues creating risks of obesity, cardiovascular disease and diabetes.
  7. Non Coelic Gluten Sensitivity – Not being diagnosed as coeliac does not necessarily mean gluten does not affect ou.

Where is wheat found in our diets?

  • Bread
  • Pasta
  • Hokkein and Udon noodles
  • Pastries
  • Most packaged breakfast cereals
  • Flours
  • Cous Cous
  • Semolina
  • Soy sauce
  • Crumbed or battered foods
  • Pancakes
  • Some sauces
What are the wheat alternatives?
Aaaaargh so what can I do…there’s nothing left worth eating?Well there are actually a lot of alternatives to wheat that don’t taste like cardboard. These include:Pastas

  • Rice
  • Spelt
  • Buckwheat
  • Vege
  • Corn


  • Quinoa
  • Kamut
  • Essene
  • Rye
  • Oat
  • Tamari instead of soy sauce

Is wheat free the same as gluten free?
Now there is also one more thing. A lot of people confuse wheat free with gluten free. This is not the same thing. If in doubt gluten free is the best option but a gluten free diet is a lot more restrictive than a wheat free diet. In my experience going wheat free clears most inflammatory issues and some other diet adjustments can greatly reduce the affects mentioned above. If there are still issues then gluten free is worth  consideration.

It’s also important to note that reducing wheat does not make that much difference. Complete elimination for at least 6 weeks is required to see the true benefits of this particular approach.

Now going wheat free can be a little challenging if you don’t know what to do but at Evolve Natural Medicine we are here to help with diet and lifestyle advice a part of all our acupuncture treatments.
Not sure where to go from hear. Contact us to see how we can help create individualised and manageable strategies to create a better diet ensuring you are able to live the life you are capable of.

Want some wheat free recipes clickhere.

  1. CNS Neurol Disord Drug Targets.2015;14(1):110-31.
    Non-celiac gluten sensitivity triggers gut dysbiosis, neuroinflammation, gut-brain axis dysfunction, and vulnerability for dementia.
    Daulatzai MA
  2. Neurosci Biobehav Rev. 2014 Mar;40:62-79. doi: 10.1016/j.neubiorev.2014.01.008. Epub 2014 Jan 27.
    Autoantibodies and depression: evidence for a causal link?
    Iseme RA1, McEvoy M2, Kelly B3, Agnew L4,Attia J5, Walker FR6.

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