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List of wheat, dairy, yeast and sugar free foods

Introduction

Wheat contains gluten which, when wet, is a sticky glue-like substance, which often plays havoc with the digestion and absorption of nutrients. It encourages the growth of unfriendly bacteria which are responsible for producing toxic substances and gas. Constipation,diarrhoea, bloatedness, indigestion, flatulence and wind are all problems that benefit from the removal of wheat from the diet. 

Wheat is one of the most common foods to which people become 'allergic'. It can make an individual feel tired, irritable and depressed, as well as aggravating other diseases, such as arthritis,psoriasis and eczema. Because most people eat wheat so often, the body adapts and copes, and they are unaware that it does not agree with them. Once it is removed from the diet, however, many individuals notice tremendous improvements in their health and well-being. Information adapted from 'Cooking Without' by Barbara Cousins.
 
Dairy milk has an image of being the perfect food but it is perfect only when fed from the mother to her infant. A young child eventually loses the enzyme necessary to digest milk, and after this stage, milk becomes acid and mucous-forming, capable of upsetting normal bowel flora and preventing the absorption of vitamins and minerals. Many individuals develop allergies to milk and its products, and they are often unaware of this until milk is removed from the diet. 

If our diet and absorption are improved we can often live more healthily without milk. This can be seen in many tribal communities where milk and milk products are not consumed yet children grow well, producing good bones and teeth, and diseases such as arthritis and osteoporosis are unknown. Green leafy vegetables, nuts and seeds contain both calcium and magnesium.

Yeast and fermented products. 

Because yeast-related products can aggravate Candida symptoms and upset the digestive tract, it is best to avoid these products on a temporary basis and then watch how your body reacts as you reintroduce them at a later date. The worst of them include yeast, yeast extract, vinegar, citric acid, monosodium glutamate, stock cubes, alcohol and cheese.

Sugar. If we ate sugar in its natural form of fruit or sugar cane, there would be a limit to how much sugar we could consume. If, however, we eat manufactured sugar or products made from this (such as biscuits, cakes and sweets), we encourage low blood sugar or hypoglycaemia. The sudden surge of sugar into the bloodstream and its removal by the pancreas results in the roller coaster effects of cravings, highs and then lows which leave us feeling physically, mentally and emotionally below par. Sugar encourages the overgrowth of bad intestinal flora and should be avoided in all its forms.  

Shopping List:  

TIP: Good Food Goes Off. The trick is to eat it before it does.

Another TIP: If food has a long shelf life, either it's full of preservatives or it contains too few nutrients for other lifeforms to bother with.

  • Plentiful vegetables (include all colours, e.g. avocado, bean sprouts, beet greens, beetroot, broccoli, cabbage, carrots, cauliflower, celeriac, celery, chickpea sprouts, collards, courgette (zuchini), cucumber, endive, escarole and other dark green lettuces, fennel, garlic, herbs, kale, lettuce, mushrooms, mustard greens, onions, radishes, red/green/yellow/orange peppers, rocket, romaine lettuce, spinach, spring onions, swiss chard, tomatoes, watercress) 5-8 portions a day.
  • Frozen berries (e.g. Black Forest dark red, blue and black), fresh apricots, grapefruit, kiwifruit, peaches, pears, black plums. 1-2 portions a day.
  • Fish, plain, unbattered, fresh or frozen:  especially oily and cold-water, e.g. wild salmon, cod, sardines, herrings, tuna etc. 
  • Organic free-range chicken, turkey, lean lamb, lean beef, venison (Avoid pork)
  • Omega-3 eggs (Columbus)
  • Nuts and seeds: e.g. almonds, walnuts, hazelnuts, sunflower seeds, pumpkin seeds, linseeds (Linuset Gold)
  • Microfiltered whey protein (best protein powder for protein drinks and suitable for vegetarians)
  • Grains: Brown rice, quinoa, whole oat flakes, millet flakes and pearls, amaranth, etc. Small portions.

Store cupboard: 

  • Tinned tomatoes, tomato puree (paste), tamari sauce, Herbamare salt, herbs and spices, garlic, miso soup.  Manuka honey if sweetener is desired.
  • Oils and dressings: Extra-virgin olive oil,cold pressed flaxseed oil,coconut oil, unrefined walnut oil. Use olive and coconut oils for dressings or cooking, and others for cold use only, e.g. salad dressings.  Lemons and lime fruits for dressings and fish.
  • Water filter (including Brita jug), green tea.

Alternatives

This list is for general guidance only. Product ingredients change and people who are very sensitive to particular foods should read labels carefully.

SUGAR 

  • Sucrose, glucose, lactose (milk sugar), maltose, dextrose, raw cane, brown, molasses, castor, granulated, icing, demarara, syrups of all kinds, most honeys except Manuka, artificial sweeteners.

SUGAR ALTERNATIVES 
No alternatives, except BioCare F.O.S 
 
GLUTEN GRAINS 

  • Wheat, Oats, Rye and Barley.
  • The alternatives shown on this page do  include gluten grains other than wheat. 

 
NON-GLUTEN GRAINS 

  • Buckwheat, corn, rice, millet, quinoa, amaranth, soya, sago, tapioca, beans, lentils, gram, polenta. 

 
BAKERY PRODUCTS

  • Cakes, scones and pastries. Most breads and biscuits. Croissants. Pitta bread.
  • Many Rye breads contain wheat. 

ALTERNATIVE BAKERY PRODUCTS

  • Spelt soda bread (contains yeast),'Sun Foods' rye bread, Sunnyvale Rye and Onion Bread, Sunnyvale Sourdough Rye bread, check out other Sunnyvale breads, Manna bread (contains sprouted wheat - OK for some), Rice cakes, Pumpernickel (check label), Oat cakes. 
  • Borodynski Rye Bread (contains yeast)

CEREALS
Most packaged cereals contain wheat and/or sugar 
 
ALTERNATIVE CEREALS

  • Ready-made 'gluten free' muesli - add extra nuts and seeds if desired, and organic linseeds (Linuset Gold). 
  • Tesco Eat Natural Breakfast - does contain honey. Add more seeds and Linseeds (Linuset Gold).
  • Millet, oat or rice flakes made into porridge or home-made muesli, with added nuts and seeds. 

FOODS CONTAINING BREADCRUMBS

  • Breaded chicken, fish, turkey. Burgers - meat and vegetarian sausages. Nut loaves (check label). Taramasalata.

 ALTERNATIVE

  • Plain chicken, fish, turkey. 
  • Home made burgers.

GRAINS AND FLOUR

  • Bulgar wheat, tabboulah, wheat bran, wheatgerm, couscous, semolina, rusk, starch, wheatflour - white and brown. Thickeners used in gravies, soups, sauces, baked beans and ready made foods.

NON-WHEAT GRAINS AND FLOUR

  • Brown rice, wild rice, millet, amaranth, quinoa, buckwheat, soya, potato, chestnut, polenta, gram, maizemeal, spelt.

PRODUCTS MADE WITH WHEAT

  • Pastry, pizzas, pancakes, Yorkshire puddings, waffles, batter.
  • Chocolate bars, biscuits, cakes.
  • Hydrolised vegetable protein.

ALTERNATIVES

  • Use alternative flours.
  • Pure potato waffles (from real potato)
  • Oat biscuits, carob bars.

PASTA

  • Pasta in restaurants will almost certainly be wheat. Many supermarkets and health food stores now sell wheat-free pasta.

 ALTERNATIVE PASTA

  • Orgran Stoneground Garlic and Parsley Rice Pasta
  • Orgran Buckwheat pasta
  • Orgran vegetable rice pasta
  • Orgran rice and millet pasta
  • Orgran corn parsley spaghetti
  • Orgran rye pasta
  • Clearspring 100% soya noodles
  • Spelt pasta
  • Kamut pasta 

PASTA SAUCES

  • Check labels 

ALTERNATIVE PASTA SAUCES

  • Most supermarkets now stock a 'free from' range of fresh pasta sauces. 

SAUCES AND FLAVOURINGS 

  • HP or Brown sauce,Sweet and sour, Chinese sauces, soya sauce made with wheat, excess pickles, most gravy mixes and stock cubes, monosodium glutamate 'flavour enhancer', excess salt. 

ALTERNATIVE SAUCES AND FLAVOURINGS 

  • Clearspring organic Japanese Tamari (soya) (purple label); Tamari soya sauce, soya stock cubes, Marigold Vegetable Bouillon, olive oil, lemon juice, fresh herbs, ginger, Lima Bio-Gomasio condiment (sesame seed and salt), Herbamore 'salt' 

DAIRY

  • Cows milk, cream, butter, casein, whey.
  • Most cheeses: hard, soft, cream, brie, cottage, blue cheeses 
  • Some people with milk intolerance can tolerate yoghurt.

 ALTERNATIVES TO COW's DAIRY

  • Occasionally Goat's, Sheep's or Soya. Make cottage cheese by boiling 1 pint sheep milk and add juice of 1/2 lemon to curdle. Strain off the whey. Coat curd with yoghurt. 

HIGH MOULD CONTENT FOOD 

  • Peanuts, peanut butter, pistachio nuts, mushrooms, quorn, oranges, orange juice and squash, marmalade, grapefruit, grapefruit juice, grapes, dried fruit. Cheeses, esp. blue and brie. 

 ALTERNATIVES

  • Nut butters (cashew, almong, hazelnut, Tahini, sunflower). 
  • Tofu
  • Occasionlly Goat's, Sheep's or tofu cheeses

READY PREPARED FOODS

  • Many ready made meals - check labels
  • Most tinned vegetables, tinned soups.

ALTERNATIVES 

  • Contents of ready-prepared foods are constantly changing, so if you need to avoid wheat, dairy or any other common allergens, always carefully check labels.
  • Various fresh soups, e.g. Tesco Finest Range Tomato and Basil. Read labels; they vary widely in how natural and 'free from wheat/dairy' they are.
  • Sanchi Instant Miso Soup

PUDDINGS/DESSERTS 

  • Ice Cream, Fromage Frais. Many shop bought puddings. Cheesecakes, mousses, jellies, sorbets, pies, custard, cream, quark. Tinned fruit. Fruit yoghurt. 

 ALTERNATIVES

  • Live natural yoghurt, preferably Sheep or Goat (the bacteria in yoghurt pre-digest so that some people with mild lactose intolerance can eat yoghurt)
  • Fresh fruit
  • Soya yoghurt 

PRESERVES 

  • Jams, marmalades, lemon curd, honey, treacle, golden syrup, peanut butter, chocolate spread, sandwich spread, apple and pear spread, etc. 

 ALTERNATIVES

  • Nut butters (almond, cashew, hazelnut), sunflower spread, organic tahini (sesame seeds)

CONFECTIONARY AND SNACKS

  • Sweets, most 'health' bars, yoghurt or chocolate/carob-coated nuts and raisins, banana chips and most tropical mixes

 ALTERNATIVES

  • Home made plain pop corn, occasional corn chips, various rice crackers (read labels), Julian Graves Island Mix snack pack (does contain some sugar). If you eat chocolate, make it dark chocolate, e.g. 70% cocoa.

ANTIBIOTIC CONTAINING FOODS

  • Meats and Dairy. Animals farmed in the UK are no longer given antibiotics unless they are ill, and they are not allowed into the 'food chain' until 14 days after the end of the course of antibiotics.

This does not apply to all countries
 
ALTERNATIVE MEATS/FISH 

  • Organic meat
  • Cold water fish, e.g. cod
  • Wild Salmon 

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(inc vanderbell.co.uk)