Wheat Belly – What to Eat?

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, flaxseed, 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-sugary 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, yogurt, butter
  • 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


  • Wheat products— wheat-based breads, pasta, noodles, cookies, cakes, pies, cupcakes, breakfast cereals, 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


Leave a Reply

Your email address will not be published. Required fields are marked *