WHEAT AND DAIRY FREE INFORMATION

By: Hermann Keppler | Posted: 01st August 2006

The following items are available in most good health food stores. Take half an hour at some point to browse around and check out the products available – you might be surprised what you find! Alternatively ask for help from one of the staff, they should be able to show you their wheat free and dairy free products.

For some items (marked with *) it might be best to double check the ingredients list, as there may be wheat or dairy added in anyway, but I have included information on reading labels to help you with this. Also note that some people with a wheat sensitivity have no reaction to spelt or sprouted wheat products, but for the purposes of the 7 day elimination test it is best to avoid these.

Bear in mind that we're doing an experiment to determine if you have a food intolerance, and that it's only for a couple of weeks. Then you can take it from there. Food intolerances can contribute to weight gain and certainly cutting dairy out for a while might in itself contribute to weight loss.

WHEAT FREE

Alternatives to bread
Rye bread*, it may also be possible to get cornbread*
Rice cakes (the thin ones are better), oat cakes, ryvita
Corn tortillas*

Alternatives to cereals

Wheat free cereals* – cornflakes, puffed rice, amaranth, (beware of added sugar in commercial cereals which increases calories and drains energy)

Homemade muesli – oat, millet, rye or barley flakes, dried fruit and nuts, or just oatmeal with dried fruit and nuts

Reading food labels
The following ingredients are wheat products:


• bread crumbs
• bran
• cereal extract
• couscous
• enriched flour
• farina
• gluten
• high gluten flour
• high protein flour
• spelt
• gelantized starch
• hydrolyzed vegetable protein
• kamut
• modified starch
• soy sauce
• vegetable starch
• Bulgur (cracked wheat)
• Starch/starch mixtures
• Durum wheat / flour
• Malt
• MSG (monosodium glutamate)
• Semolina
• Vegetable gum
• Vegetable starch

Beware of soy sauce, use Tamari* instead as this is usually wheat-free.






DAIRY FREE
It's best to avoid goat's and sheep's products (ie milk/cheese) as well as cow's during the elimination test.

Alternatives to milk / yoghurt
Rice, soy, oat or almond milk
Soya yoghurt

Reading food labels
The following ingredients are dairy products:


• Casein
• Caseinate
• Curds
• Galactose
• Ghee
• Lactalbumin
• Lactate
• Lactic Acid
• Lactoglobulin
• Lactose
• Malted Milk
• Nougat
• Rennet
• Whey
• artificial butter flavor
• Beverage Whitener
• butter fat
• butter solids
• buttermilk
• cheese
• cream
• dry milk solids
• lactobumin
• lactoferrin
• lactoperoxide
• milk derivative
• milk protein
• milk solids
• sour cream
• whey powder
• whey protein concentrate
• yogurt


Other ideas

Spreads/toppings – for bread / ricecakes / oat cakes
Curry paste, chilli paste, vegan pesto (normal pesto contains cheese), pickles, hummus, guacamole, tuna, salmon, sardines, mayonnaise*, check out spreads and salsas in the health shop (check labels - many have dairy).

Snacks
Falafel, cold meats, prawns, mackerel, raw veggies, rice noodles with cold meats/fish (microwave), good quality soups*, unroasted nuts and seeds, also check out the fridge in the health food shop.

Shops / Cafes / Restaurants
Blazing salads – wheat free breads, frozen foods, all fully labelled
http://www.blazingsalads.com/index.html
Health food stores – Nourish (various stores), Down To Earth (Georges St), Health Matters (Grafton St)
Meals out – Cornucopia (Wicklow St), Café Bar Deli, Juice (Georges St), Thai for dairy free, (not Chinese – contains msg), Indian (request dairy free), fish restaurants.

College of Naturopathic Medicine | info@naturopathy-uk.com
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Tags: health food stores, reading labels, wheat products, free alternatives, vegetable protein, rice cakes, wheat flour, bran cereal