don't eat white bread concept without wheat
Brittany Hambleton
Brittany Hambleton
December 13, 2023 ·  6 min read

10 Warning Signs You Have A Wheat Intolerance – And What To Eat Instead

This article was originally published in August 2018 and has since been updated.

Over the last few years, there has been a massive shift away from wheat. For some, the shift is simply a lifestyle choice, but for others, it isn’t so much a choice as it is necessary. In either case, you have probably noticed the increase in (expensive) non-wheat food products stocking the shelves of your local grocers.

However, just because the demand for wheat continues to dwindle, the desire for wheat-like products has remained. Whether you’re preparing breakfast, lunch, or dinner, wraps are one of the most common and convenient go-to meals. Bacon-egg wraps for breakfast, bean-filled burritos for lunch, and chicken fajitas for dinner are all undoubtedly delicious, but bread, pitas, and tortilla wraps, for those with wheat intolerance, can lead to bloating, other digestive issues, and inflammation.

The Problem with Refined Carbohydrates

For anyone trying to lose weight or get over their bloating and indigestion problem, these convenient meals take a toll. While carbohydrates inherently are not bad, the type of carbs you eat can be, i.e., refined carbohydrates that are void of nutrients and stripped of fiber.

Carbohydrates are a macronutrient you body relies on for energy, so it comes down to which ones you put into your body – simple carbs or complex ones.[1] Simple carbs mostly refer to sugars found in foods such as sliced bread or sugary cereals. These foods spike blood sugar, leading to greater cravings and fat storage, resulting in weight gain. Complex carbs can be found in grains, nuts, seeds, fruits, vegetables, and legumes. As a result, eating complex carbs with high nutrient value and fiber content keeps you full and takes longer to digest (which means less frequent snacking on empty calories).[2]

Secondly, many people experience gassiness, bloating, or indigestion after eating a meal that is high in simple or starchy carbohydrates. This is because bad bacteria thrive and can feed off sugar, which causes them to grow in number. The problem with a build-up of bad bacteria is that they release gases such as hydrogen and methane, which is exactly what causes that ‘bloated’ or ‘gassy’ feeling. [3]

Lastly, the last few years have brought with it growing rates of gluten sensitivity and celiac disease. While the factors at play here are complex, the role of hybridization, modern wheat processing, and higher pesticide exposure cannot be ignored. Common signs of gluten intolerance include:

  1. nausea or vomiting
  2. rashes
  3. irritation in mouth
  4. diarrhea
  5. joint pain
  6. headaches
  7. fatigue
  8. bloating
  9. stomach cramps
  10. mood problems and anxiety

6 Wraps to Use Instead of Wheat

The list of problems above is what has led us to create a wraps list that balances convenience and health.

1. Coconut Wraps

Coconut wraps are the perfect healthy, low-carb alternative for anyone trying to reduce their bread, wrap or pita consumption.

Fun Fact: In comparison to a traditional whole wheat tortilla wrap (which contains on average 30g net carbs), a single coconut wrap only contains 4g net carbs.[8]

That’s an incredibly stark difference! Here are some other reasons why coconut wraps are so ideal:

  • Only contain 70 calories per wrap to help with weight loss, but still fills you up
  • Ideal and delicious option for diabetics or anyone looking to manage blood sugar levels
  • Made from nothing but organic coconut meat, organic coconut water, and organic unrefined virgin coconut oil
  • Completely vegan, paleo-friendly, and gluten-free

For those of you wondering if coconut wraps would be weird to pair with other foods, you’d be surprised. Unsurprisingly, they go great with traditional fillings like hummus, avocado, and other raw veggies. However, you can get creative and fill them with fruits, nut butters, and even sushi ingredients!

Recommended product: Sunfood’s fan favorite are their original coconut wraps, which last up to nine months without ever putting them in the fridge or freezer – and that’s without salt, synthetic flavors, or preservatives.

2. Flax Wraps

These wraps are made from flax seeds and often the recipe will be gluten-free. The abundance of fiber, omega-3 fatty acids, and lignans (which have potent antioxidant qualities) makes flax wraps a great tortilla alternative.[4] Just remember to drink that water to help prevent bloating!

3. Rice Paper Wraps

If you’re looking for a light Asian-inspired snack or meal, rice paper wraps are a perfect choice. Briefly soak each sheet of rice paper in hot water to make wrapping the ingredients easier. You can get as creative as you’d like with rice paper by using a combination of different thinly sliced vegetables, fruits, spices, herbs, and even chicken or pork. The best part? It’s light, low in calories, and will help with weight loss.[5]

4. Paleo Wraps

Paleo wraps are a nice switch from traditional tortillas and give you the satisfaction of feeling full without filling up on wheat and gluten. In addition to not feeling bloated and uncomfortably full after a meal, eating a paleo wrap will help keep you energized and losing weight in a way that conventional breads never could.[6]

5. Cassava Wraps

A great way to achieve a grain- and gluten-free alternative is to use cassava wraps. Throwing together a bunch of wraps using cassava flour to carry you through the week will help make weight loss seem effortless, improve digestion, and lower cholesterol.[7]

6. Green Wraps

These wraps don’t include any kind of flour at all! All you need to do is break off a few leaves from your favorite vegetable. Whether it’s a leaf of lettuce, kale, cabbage or something else, you can fill it with smoked salmon, scrambled eggs, a simple healthy spread, or whatever else you find delicious. Not only are green wraps delicious and nutritious, but they also minimize your calories, carbs and ultimately, weight. Admit it – finishing a meal and not feeling a sense of regret is a fantastic feeling!

That’s a wrap…

With so many alternatives on the market, it’s easier than ever to avoid eating wheat at mealtimes. Not only only will you feel fuller for longer, but you’ll get leaner too. A few of our personal favorites from the list above (because we couldn’t choose just one) are:

  • Coconut wraps
  • Paleo wraps
  • Cassava flour wraps

Whether you’re preparing a lunch or simply need something to snack on, we highly recommend the following snack suggestions:

  • Start your wrap with a layer of cashew cheese
  • Dip your wrap in some beet hummus
  • Drizzle on some tzatziki for any grilled meat wrap

We’re pretty sure these delicious and healthy non-wheat alternatives will find you well, but there’s only one way to know. Get eating!

Keep Reading: Important Facts You Need to Know About Gluten (and Celiac Disease)


  1. Can a low-carb diet help you lose weight? (2017, August 29). Retrieved September 19, 2017, from
  2. Cherney, K. (2015, March 30). Simple Carbohydrates vs. Complex Carbohydrates. Retrieved September 19, 2017, from
  3. Jaret, P. (n.d.). Bloating 101: Why You Feel Bloated. Retrieved September 19, 2017, from
  4. Magee, E. (n.d.). The Benefits of Flaxseed. Retrieved September 19, 2017, from
  5. Rice Paper. (n.d.). Retrieved September 19, 2017, from
  6.  Paleo diet: Eat like a cave man and lose weight? (2017, August 08). Retrieved September 19, 2017, from
  7. What Is the Benefit of Tapioca Starch? (n.d.). Retrieved September 19, 2017, from
  8. Much, I. E. (n.d.). Eat This Much, your personal diet assistant. Retrieved September 20, 2017, from,157605/