By Black Wheat Team | Last updated: November 2026
A gluten and wheat free diet plan builds meals around foods that are naturally free of wheat, barley and rye: rice, potatoes, corn, quinoa, buckwheat, certified gluten-free oats, beans, eggs, meat, fish, dairy, fruits and vegetables. The hard part isn’t the main foods. It’s the hidden wheat in sauces, soups and snacks, and the fiber that often drops once bread and pasta leave your plate. This guide gives you a 7-day sample plan, a list of foods that contain wheat, and simple ways to keep things moving if a wheat free diet leaves you constipated. If you want to know what gluten is in the first place, our wheat protein guide explains it.
Key Takeaways
• Gluten-free and wheat-free aren’t the same thing. A gluten-free plan also cuts barley and rye.
• Wheat hides in soy sauce, gravies, soups, seasonings, candy and many snacks.
• Replace lost fiber with beans, vegetables, fruit, quinoa, buckwheat and certified gluten-free oats.
• Get tested for celiac disease before you cut gluten, and plan bigger changes with your doctor or a registered dietitian.
What is the difference between gluten-free and wheat-free?
A wheat-free diet removes wheat only, so it can still include barley and rye, which both contain gluten. A gluten-free diet removes wheat, barley, rye and their hybrids. People with celiac disease need gluten-free. People with a wheat allergy need wheat-free, and some foods labeled gluten-free can still contain specially processed wheat starch.
This catches a lot of people out. In the US, a food can be labeled “gluten-free” if it contains less than 20 parts per million of gluten, and some of those foods use wheat starch that’s had the gluten washed out. That’s fine for many people with celiac disease, but not for someone allergic to wheat. US law requires wheat to be named on the label, so check the ingredient list or “Contains” statement, not just the front of the pack. Our wheat starch guide explains how that starch is made.
Rye is the classic trap on a wheat-free plan: it’s wheat-free but not gluten-free. We compare the two grains in rye vs wheat. If you need to avoid both, simply follow a full gluten and wheat free diet plan and you’re covered.
A quick note before you start: if you suspect celiac disease, get tested before you cut gluten. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), blood tests and biopsies can come back falsely normal once gluten is gone from your diet.
What foods contain wheat?
Obvious foods that contain wheat include bread, pasta, couscous, crackers, cereal, cakes, cookies, pizza, tortillas made from flour, and breaded or fried foods. Less obvious sources include soy sauce, gravies, cream soups, salad dressings, seasoning mixes, imitation crab, some candy, malt products and beer. Always read the ingredient list.
Wheat goes by many names on labels. Watch for wheat flour, whole wheat, enriched flour, semolina, durum, spelt, farro, kamut, einkorn, bulgur, graham, farina, seitan, wheat germ and wheat bran. Couscous surprises many people. It’s tiny pasta made from durum wheat, as we explain in our whole wheat couscous guide.
Here are the hidden spots we see people miss most often:
Soy sauce: regular soy sauce is brewed with wheat. Choose tamari labeled gluten-free, or coconut aminos.
Soups and gravies: flour is a common thickener. Cornstarch-thickened versions are a safer bet when you make them yourself.
Spice blends and bouillon: some contain wheat as a filler or anti-caking agent.
Oats: oats don’t contain wheat, but they’re often grown and processed alongside it. Only buy oats labeled gluten-free.
Restaurant fries: they may be coated in flour or cooked in the same oil as breaded foods.
What can you eat on a gluten and wheat free diet?
You can eat all fresh meat, poultry, fish, eggs, beans, lentils, nuts, seeds, fruits, vegetables and plain dairy. Safe grains and starches include rice, corn, potatoes, quinoa, buckwheat, millet, sorghum, amaranth, teff and certified gluten-free oats. Choose plain, unprocessed versions, since flavored or coated products may contain wheat.
Buckwheat sounds risky but isn’t related to wheat at all. It’s a seed from a different plant family, and we compare it with black wheat in black wheat vs buckwheat. Corn tortillas made from 100% corn are another easy swap for tacos and wraps. See our corn vs wheat tortilla comparison for more.
| Instead of | Try | Tip |
|---|---|---|
| Wheat bread | Gluten-free bread, corn tortillas, rice cakes | Pick loaves with 3 g+ fiber per slice |
| Wheat pasta | Brown rice, lentil or chickpea pasta | Bean pastas add protein and fiber |
| Couscous or bulgur | Quinoa, millet, buckwheat groats | Rinse quinoa to remove bitterness |
| Breakfast cereal | Certified GF oats, plain puffed rice | Check oat labels every time |
| Flour for thickening | Cornstarch, arrowroot, potato starch | Use about half as much as flour |
| Soy sauce | GF tamari, coconut aminos | Coconut aminos is sweeter and milder |
What does a 7-day gluten and wheat free diet plan look like?
A simple 7-day gluten and wheat free diet plan uses oats, eggs or yogurt for breakfast, rice, quinoa or potato bowls with protein for lunch, and meat, fish or beans with vegetables for dinner. Rotating beans, fruit and vegetables keeps fiber up, while cooking at home removes most hidden wheat.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | GF oatmeal with berries and chia | Quinoa, black bean and corn bowl | Baked salmon, potatoes, green beans |
| Tue | Veggie omelet, fruit | Leftover salmon over salad greens | Chicken stir-fry with GF tamari and rice |
| Wed | Greek yogurt, pear, walnuts | Lentil soup thickened with potato | Corn tortilla tacos with beef and slaw |
| Thu | Buckwheat porridge with banana | Rice, chickpea and roasted veggie bowl | Turkey chili with beans |
| Fri | Smoothie with spinach, oats and flaxseed | Leftover chili with a baked potato | Shrimp with brown rice pasta and vegetables |
| Sat | Eggs, sweet potato hash | Tuna and white bean salad | Roast chicken, quinoa, roasted carrots |
| Sun | Buckwheat pancakes with fruit | Chicken and rice soup | Dal with rice and sautéed greens |
Snacks can be fruit, nuts, popcorn, hummus with vegetables, cheese, or yogurt. Portions depend on your age, size and activity, so adjust them to how hungry you are.
One practical tip: cook a pot of quinoa or rice and a tray of roasted vegetables on Sunday. That covers three or four lunches and saves you from grabbing a sandwich on a busy weekday.
Why can a wheat free diet cause constipation?
A wheat free diet can cause constipation because whole wheat bread, bran cereal and whole wheat pasta are major fiber sources for many Americans. Many gluten-free replacements are made from refined rice flour and starches, which are low in fiber. Eating less fiber and drinking too little water can slow digestion.
It’s one of the most common complaints in the first few weeks. The fix is usually simple: replace the fiber you lost rather than just replacing the bread.
Eat beans or lentils most days. Half a cup of cooked lentils or black beans gives you roughly 7–8 g of fiber, more than most slices of bread.
Choose higher-fiber grains. Quinoa, buckwheat, brown rice, millet and certified gluten-free oats beat white rice and refined gluten-free bread.
Add seeds. A tablespoon of chia or ground flaxseed stirs easily into oatmeal, yogurt or smoothies.
Eat produce with skins. Pears, apples, berries, kiwi, prunes, potatoes with skin, and leafy greens all help.
Drink more water as fiber goes up. Increase fiber slowly over a week or two, or you may feel bloated.
Move every day. A 20–30 minute walk after meals helps many people stay regular.
If constipation lasts more than a couple of weeks, comes with pain, bleeding or weight loss, or if you’re thinking about fiber supplements, please consult your doctor or a registered dietitian. Ongoing symptoms on a gluten-free diet can also mean hidden gluten is still getting in.
How do you avoid cross-contact at home and when eating out?
To avoid cross-contact, use a separate toaster, colander and cutting board for gluten-free food, store gluten-free items on upper shelves, and clean counters before cooking. When eating out, tell the server about your needs, ask how food is prepared, and avoid fried foods cooked in shared oil.
For people with celiac disease, even a few crumbs matter. Shared jars of butter, peanut butter and jam are easy to overlook, so give them their own labeled jars. Wooden spoons and scratched pans can trap flour, so many households keep a separate set.
At restaurants, simple grilled dishes with rice, potatoes or salad are usually the easiest to make safely. Ask whether sauces are thickened with flour, and check that dressings and marinades are wheat-free.
Is black wheat gluten-free?
No. Black wheat is a colored variety of ordinary bread wheat, so it contains gluten and wheat proteins just like regular wheat. It’s not suitable for a gluten and wheat free diet plan, for celiac disease or for a wheat allergy. Its dark color comes from natural plant pigments, not from being a different grain.
We sometimes hear from readers who assume darker flour means a “wheat alternative.” It doesn’t. If you’re on a gluten-free plan, skip black wheat atta, roti and bread entirely. You can read more about the grain in what is black wheat.
Frequently Asked Questions
Is a gluten-free diet healthier for people without celiac disease?
Not automatically. Many gluten-free products are lower in fiber and higher in sugar or fat. If you don’t have a medical reason to avoid gluten, please consult your doctor or a registered dietitian before making the switch.
Can I eat oats on a gluten and wheat free diet?
Usually yes, if the oats are labeled gluten-free. Regular oats are often contaminated with wheat. A small number of people with celiac disease also react to oats themselves.
Does gluten-free mean wheat-free?
Not always. Some US foods labeled gluten-free contain wheat starch processed to remove gluten. People with a wheat allergy should check the ingredient list and allergen statement for wheat.
What breakfast can I eat on a wheat free diet?
Try eggs with vegetables, gluten-free oatmeal, yogurt with fruit and nuts, buckwheat porridge, smoothies, or corn tortillas with beans and eggs.
How long does constipation last after going wheat-free?
For many people it settles within a few weeks once they add more fiber and water. If it lasts longer or comes with pain, talk to your doctor.
Is rice flour wheat-free?
Yes, plain rice flour is naturally wheat-free and gluten-free. Buy brands labeled gluten-free to reduce the risk of cross-contact during milling.
Bulgur is wheat, but if you can eat gluten, our guide on how to cook bulgur wheat shows an easy high-fiber grain.
Final Thoughts
A gluten and wheat free diet plan is easiest when you start with foods that never contained wheat in the first place: rice, potatoes, beans, eggs, meat, fruit and vegetables. Read labels for hidden wheat, swap in high-fiber grains to avoid constipation, and keep your kitchen free of crumbs. For a closer look at gluten itself, read our wheat protein guide.
Have a question about wheat or black wheat? Get in touch with us.
This article is for general information only and is not medical or nutritional advice. Wheat, barley, rye and black wheat contain gluten.
