Monday, July 23, 2012

The Wheat Belly Cheat Sheet

The Wheat Belly Nutritional Approach for Optimal Health
Wheat Belly by William Davis, M.D.
Wheat Free Diet

Consume in unlimited quantities:
  • Vegetables (except potatoes and corn) including mushrooms, herbs, squash
  • Raw nuts and seeds- almonds, walnuts, pecans, hazelnuts, Brazil nuts, pistachios, cashews, macadamias; peanuts (boiled or dry roasted); sunflower seeds, pumpkin seeds, sesame, seeds; nut meals
  • Oils- extra-virgin olive, avocado, walnut, coconut, cocoa butter, flax-seed, macadamia, sesame
  • Meats and eggs- preferably free-range and organic chicken, turkey, beef, pork; buffalo; ostrich; wild game; fish; shellfish; eggs (including yolks)
  • Cheese
  • Non-dairy condiments- mustards, horseradish, tapenades, salsa, mayonnaise, vinegars, (white, red wine, apple cider, balsamic), Worcestershire sauce, soy sauce, chili or pepper sauces
  • Others: Flaxseed (ground), avocados, olives, coconut, spices, cocoa (unsweetened) or cacao

Consume in limited quantities:
  • Non-cheese dairy- milk, cottage cheese, butter, yogurt
  • Fruit- Berries are the best: blueberries, raspberries, blackberries, strawberries, cranberries and cherries. Be careful of the most sugary fruits, including pineapple, papaya, mango, and banana. Avoid dried fruit, especially figs and dates, due to the excessive sugar content.
  • Whole corn (not to be confused with cornmeal or cornstarch, which should be avoided)
  • Fruit juices
  • Nonwheat, nongluten grains- quinoa, millet, sorghum, teff, amaranth, buckwheat, rice (brown and white), oats, wild rice
  • Legumes- black beans, kidney beans, butter beans, Spanish beans, lima beans; lentils; chickpeas; potatoes (white and red), yams, sweet potatoes
  • Soy products- tofu, tempeh, miso, natto, edamame, soybeans,

Consume rarely or never:
  • Wheat products- wheat-based breads, pasta, noodles, cookies, cakes, pies, cupcakes, breakfast cereal, pancakes, waffles, pita, couscous; rye, bulgur, triticale, kamut, barley
  • Unhealthy oils- fried, hydrogenated, polyunsaturated (especially corn, sunflower, safflower, grapeseed, cottonseed, soybean)
  • Gluten-free foods- specifically those made with cornstarch, rice starch, potato starch or tapioca starch
  • Dried Fruit- figs, dates, prunes, raisins, cranberries
  • Fried foods
  • Sugary snacks- candies, ice cream, sherbet, fruit roll-ups, craisins, energy bars
  • Sugary fructose-rich sweeteners- agave syrup or nectar, honey, maple syrup, high-fructose corn syrup sucrose
  • Sugary condiments- jellies, jams, preserves, ketchup (if contains sucrose or high-fructose corn syrup), chutney


  1. Thank you for posting this online :)

  2. THANK you so much for this!

  3. I've been eating the Wheat Belly cheat sheet way for 4 weeks and cannot believe how great I feel! It's like I took off an itchy wool sweater I'd been wearing for 44 years! My anxiety, depressive symptoms, angry outbursts and other things I'd accepted as part of my post-chemotherapy-hello-early-menopause reality have disappeared into thin air! Incredible. Plus, I lost 5 pounds off my belly (5 pounds that had crept back on since chemotherapy thinned me out considerably 4 years ago) without counting calories, measuring portions or adding to my regular moms-ercise routine (walking the dog, housework, carrying firewood, chasing kids around). This cheat sheet is so awesome that even my husband is trying it out. Now that's incredible!

  4. Gina - small typo - 6th item in unlimited should read 'Non-Sugary" not "Non-Dairy"

  5. This is helpful info - help us organize the information into more "doable" program. I have two blogs, my other one is "glowing Old".

  6. Can I eat brown rice pasta?