By Dr. Jorge, Ph.D.
Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries.
The difference between gluten-free bread and wheat-free bread can be tricky to understand, especially if you’re new to managing gluten or wheat allergies. In this article, we’ll take a deep dive into the key differences (and similarities) between gluten-free and wheat-free bread so you can make an informed choice when picking up your next loaf.
Is wheat-free the same as gluten-free? What’s the difference between gluten intolerance and wheat intolerance?
Wheat-free and gluten-free are not the same, although most gluten-free foods are also wheat-free. Wheat products always contain gluten, but gluten can also be found in other grains like rye, barley, and oats. This means a product can be wheat-free but still contain gluten, while gluten-free products are typically wheat-free as well. So, while all gluten-free products are usually wheat-free, not all wheat-free products are gluten-free.
Gluten intolerance indicates a sensitivity to gluten, which is found in various grains, including wheat. Wheat intolerance indicates a sensitivity to wheat or one of its proteins, which is present regardless of whether the wheat contains gluten.
What type of bread is gluten-free? What is in gluten-free bread? Is sourdough bread gluten-free?
Most of your favorite breads can be made gluten-free, including sourdough bread, white bread, and whole wheat bread. Gluten-free bread is made using flours from naturally gluten-free grains and legumes such as brown rice, buckwheat, sorghum, chickpea, corn, and others. While sourdough bread is not naturally gluten-free, it typically contains less gluten than other types of bread. Many people with gluten sensitivity find they can tolerate sourdough better due to the unique fermentation process, which breaks down some of the gluten.
Is gluten-free bread wheat-free? Is gluten-free ok for wheat allergy?
Most gluten-free bread is also wheat-free, but this is not always the case. Since wheat is a primary source of gluten, gluten-free bread typically does not contain wheat. However, some gluten-free products may still include wheat starch, as long as it contains less than 20 parts per million (ppm) of gluten, which is the threshold for being considered gluten-free. While these products may be safe for people with celiac disease, they are not wheat-free and could pose a risk to individuals with a wheat allergy. To ensure a food is wheat-free, always scan the ingredient list, even if the product is labeled as gluten-free.
What bread can I eat if I’m wheat intolerant? What’s the best wheat-free bread?
If you're intolerant to wheat or have a wheat allergy, gluten-free bread and pure rye bread are excellent options. Gluten-free bread is often wheat-free as well, making it a good choice for those avoiding wheat. However, it's important to always check the label, as some gluten-free breads may still contain wheat ingredients. Pure rye bread is another great alternative, as it is made entirely from rye flour and contains no wheat. As with gluten-free breads, be sure to verify that the rye bread you choose is truly wheat-free.
What’s the best bread for gluten intolerance? What’s the best gluten-free bread?
Gluten-free bread and bread with naturally lower gluten content are the best choices for those with gluten intolerance. Sourdough and rye bread typically contain less gluten than popular options like white bread or whole wheat bread, which generally means these types of bread are better tolerated by those with gluten sensitivity. The best gluten-free bread is bread that is clearly labeled "gluten-free" on the packaging and that does not list wheat, barley, rye, or spelt among its ingredients.
Is gluten-free bread good for you? Is gluten-free bread healthy? Is gluten-free bread better for you?
Gluten-free bread is not necessarily good for you, but it is an essential option for those with celiac disease or gluten intolerance. While it can be a good choice for those who need to avoid gluten, gluten-free bread is not always considered healthy as the nutritional profile of gluten-free bread depends on the ingredients used. For example, some gluten-free breads might contain additives like xanthan gum or guar gum to mimic the texture of traditional bread. Additionally, gluten-free bread often contains alternative flours, such as rice flour or tapioca starch, which tend to contain less protein and fiber compared to traditional flours like whole wheat flour. Overall, gluten-free bread is better for those who cannot consume gluten, but other types of bread may offer more nutritional benefits for those without gluten sensitivity or gluten intolerance.
Is wheat-free bread good for you? Is wheat-free bread healthy? Is wheat-free bread better for you?
Similar to gluten-free bread, wheat-free bread is a great option for those with a wheat allergy or wheat intolerance. However, wheat-free bread is not necessarily healthier or better for you unless you need to avoid consuming wheat. Wheat-free bread might be less nutritious than traditional bread, so it’s important to consider your specific health goals and needs before opting for wheat-free bread.
Which is healthier, gluten-free bread or wheat-free bread?
The healthiest bread for you depends on your individual health needs. If you have celiac disease or gluten sensitivity, gluten-free bread is the best choice to avoid gluten. If you have a wheat allergy or wheat intolerance, wheat-free bread is the safest option. However, if you can tolerate both gluten and wheat, more traditional breads like sourdough bread or whole wheat bread may offer greater nutritional benefits.
Where can I buy the best wheat-free and gluten-free breads online?
At Wildgrain, we specialize in making high-quality, fresh breads that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular wheat-free and gluten-free breads include Gluten-Free Sourdough Loaf, Gluten-Free Country Loaf, and Gluten-Free Slow-Fermented Seeded Loaf. We are proud to offer healthy breads, made with non-GMO flour and without added sugar or preservatives. Learn more about Wildgrain and our artisanal baking and cooking methods.
About the Author
Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
