7 wheat-free bread replacements for those with wheat intolerance

Last Updated: 12th January 2023 · Written by Donna Mastriani

Having a wheat intolerance isn’t all that easy to deal with. For some, it can be quite a disappointment to hear that they need to drop the ingredient to have a symptom-free life. Some may find that the hardest part of living wheat-free is the loss of bread from the diet – a staple for many of us. Here we’ve compiled a quick list of wheat-free replacements that can be enjoyed in place of a regular loaf.

1 – Ezekiel Bread

Ezekiel bread is arguably one of the healthiest types of bread you can eat. Made from several different grains and legumes it’s packed with a wide variety of nutrients. To top it off, this loaf contains no added sugar, cutting your daily intake of the sweet stuff.

2 – Corn Tortillas

If your lunch is usually a few sandwiches, try a corn tortilla wrap instead. It’s wheat-free and can lead to a more adventurous lunch-time. You could also experiment with using tortillas as a pizza bottom replacement.

3 – Lettuce and Leafy Greens

Swap out your sandwich altogether for a plate of leafy greens on the side of your usual sandwich filling and you’ll not only have avoided an upset stomach, but you’ll also be enjoying a healthier, less calorie-dense alternative.

4 – Rye Bread

This darker, denser loaf is both wheat-free and rich in fibre. Be warned though, as it does have a more acquired taste and is NOT gluten-free.

5 – Potatoes

Filling and nutritious, potatoes area wonderful carb alternative. Packing more than 70% less calories-per-gram compared to a wholemeal loaf, this diverse and satiating vegetable is a great alternative.

6 – Sourdough Bread

This sour bread contains probiotics to feed our gut bacteria, and its longer fermentation process may mean that it’s easier for your body to breakdown the nutrients. It isn’t recommended that you have this loaf with sweet toppings though, so leave the honey or jam for another day.

7 – Oats

Try swapping your morning toast for a wholesome bowl of porridge. You can even add a few berries to sweeten it up. Or throw in a handful of nutritious nuts to add that extra crunch.

Living with a Wheat Intolerance

Going wheat-free isn’t the end of the world and learning that you have an intolerance to wheat can actually be a good thing. It means working around your wheat intolerance and trying alternatives. Most importantly, it means learning how to eat without suffering uncomfortable symptoms from your food intolerance, and ultimately, improving your relationship with food.