Nutrients to be replaced on a wheat avoidance diet and alternative dietary sources

Nutrients in wheat	Alternative dietary sources
Carbohydrates	Products made with alternative grains or flours – Rice, oat, corn, buckwheat, potato, tapioca/cassava, chickpea, amaranth, millet, quinoa, teff, sorghum, tiger nut Fruits and vegetables
Fiber	Fruits, vegetables, alternative whole grains
Niacin (vitamin B3)	Meat, fish, poultry, liver, peanuts, sunflower seeds, legumes, enriched- and whole-grain alternative grain products
Thiamine (vitamin B1)	Liver, pork, other meats, sunflower seeds, enriched- and whole-grain alternative grain products, nuts, and legumes
Riboflavin (vitamin B2)	Cow's milk, dark-green leafy vegetables, enriched- and whole-grain alternative grain products
Iron	Heme iron – Meat, fish, shellfish, poultry Non-heme irons – Enriched- and whole-grain alternative grain products, legumes, and dried fruits
Folic acid	Enriched- and whole-grain alternative grain products, beef liver, green leafy vegetables, legumes, seeds, orange juice

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