Eating a diet with no wheat in it can be a bit difficult sometimes. Certain types of food are much more likely to contain wheat than others. Italian is likely to have wheat. American is likely to have wheat. French is likely to have wheat. The main varieties of food that don’t have wheat tend to be Asian, Indian, and Mexican. You’ll know what to avoid from these categories, and what is safe from this article.
Asian food is almost always safe for those who don’t eat wheat. There are some notable exceptions, of course. Soy sauce sometimes contains wheat, and some noodles in Chinese and Japanese fare tend to be wheat noodle instead of rice noodle. However, most Asian food is good, because rice is the staple starch, and is much cheaper for them.
I know, I know, Indians are Asian, but since they have their own sub-continent, I think they warrant their own category. Usually, Indian cuisine uses lentil or legume-based flours in their batter and fried stuff. Just remember to always ask before trying any breads or noodles. Most everything else is safe, and usually if it’s got wheat in it, they mention it.
This one category is not quite as safe as the others, but there’s generally a lot of good stuff to eat at Mexican restaurants without having to worry about wheat. Just stay away from burritos and other wheat tortilla-based meals, which are fairly rare. Inauthentic enchilada sauce sometimes has wheat in it, just like soy sauce sometimes has wheat in it, just ask to be sure. Usually, if its an enchilada and tastes like an enchilada, it doesn’t have wheat in it. Tacos don’t have wheat in them. Most Mexican food uses corn tortilla, rather than wheat tortilla, so to be safe, you can just ask for corn.
Hopefully, this helps you get by when going out to eat with your friends. Ordering salads all the time gets to be boring, and I know this from experience. So if you’re suggesting the place to eat, try an Asian place, an Indian place or a Mexican place. They’re all likely to have plenty more selection for you than most places. On a more specific note, there are more and more places offering gluten-free alternatives, like Ruby Tuesdays or Mellow Mushroom. If you’re at a major chain, chances are good that they’ll be able to offer you something without wheat in it.