Overview
About Wheat
Wheat is the reference food for gluten, but it is also rated highest of the wheat foods for fructans, which is why so many people who feel better off wheat do not actually have a gluten problem.
Wheat contains gluten and is a major trigger for celiac disease, and it is separately rated high in fructans (a FODMAP), pro-inflammatory and a common eosinophilic esophagitis (EoE) trigger.
Sensitivities
How Wheat scores
Watch for
What trips people up
- Contains gluten and is the primary grain to avoid for celiac disease and wheat allergy
- Rated highest in fructans among wheat foods, so it can bloat people who are not gluten sensitive at all
- One of the top-six eosinophilic esophagitis (EoE) trigger foods, alongside milk, egg and soy
- Rated pro-inflammatory, part of why it is cut on AIP and paleo protocols
Diet fit
Where it fits
Swap ideas
More alternatives
FAQ
Common questions about Wheat
Is my problem wheat gluten or wheat fructans?
Wheat contains both. If you have celiac disease or a wheat allergy, gluten and wheat protein are the issue and wheat has to go entirely. But many people who label themselves gluten sensitive actually react to fructans, the FODMAP that wheat is rated highest in. A low-FODMAP trial can help tell them apart.
Is wheat a common EoE trigger?
Yes. Wheat is one of the top-six foods removed in the six-food elimination diet for eosinophilic esophagitis (EoE), along with milk, egg, soy, nuts and seafood. It is worth flagging with your doctor if you have trouble swallowing or food getting stuck.
What can I eat instead of wheat?
Naturally gluten-free whole grains and pseudocereals work well and are rated low in fructans: quinoa, sorghum and rice are all clean on gluten and much gentler on a sensitive gut.
References
Read the background
Ratings reflect the Triggerbites ingredient database and may vary with portion size and preparation.