Wheat Belly Diet Benefits & Plan
The wheat belly diet is a completely grain-free approach to your food intake, and it can have a number of impressive side effects if applied correctly.

What is the Wheat Belly Diet?

The wheat belly diet formulated by Dr. William Davis is a more extreme approach to a gluten-free diet, one that eliminates all grains, including ricecorn, wheat, grain, and even gluten-free replacements for wheat-based products. The theory behind this diet is that it can help to prevent the deposition of visceral fat, thus preventing a “wheat belly”, previously known as a “beer belly” or a “pot belly”. Grains are a relatively new addition to the human diet, and the developers of this diet claim that grains can have similar effects on the brain as opiates. [1] In other words, grains can be addictive, resulting in additional hunger for grains, leading to excess intake of simple sugars and fat storage in the gut. By cutting out grains and replacing those carbs with fruitsvegetableslegumes etc., you can fulfill your nutrient needs, while also boosting your weight loss efforts. [2]

Wheat Belly Diet Plan

The wheat belly diet plan consists of eliminating all grains, but those aren’t the only foods that are restricted in this diet.

Foods to Eat (Unlimited)

  • Vegetables
  • Meat and eggs
  • Cheese
  • Ground flaxseed
  • Spices
  • Avocados
  • Raw nuts and seeds
  • Oils
  • Non-sugary condiments

Foods to Eat (In Moderation)

  • Fruit juice
  • Fruit
  • Milk and yogurt
  • Beans and lentils
  • Soy products
  • Non-wheat and non-gluten grain sources
  • Whole corn

Foods to Avoid

  • Bread, Pizza
  • Cereal
  • Chips and crackers
  • Fast food
  • Processed foods and desserts
  • Grain-based desserts and snacks
  • Trans fats
  • Foods with high levels of added sugar
  • Wheat tortillas and wraps


The many [3] benefits of the wheat belly diet include its ability to do the following:
  • Aid in weight loss
  • Reduce hunger cravings
  • Optimize digestion
While most people associate gluten sensitivity with celiac disease, many other people struggle to fully digest grains, resulting in flatulence, indigestion, cramping, and bloating, which this diet can help to eliminate. [4] Your overall gut health will also benefit, as negative bacteria will be unable to propagate as easily.
Without the addictive addition of grain proteins in your diet, you will also be able to cut back on your between-meal snacking. This can help you stay within your caloric guidelines for the day, thus aiding in weight loss and keeping diabetes risk low.

Side Effects

As with any diet that eliminates a major portion of caloric intake, there are some risk factors involved in the wheat belly diet, such as an increased risk of nutrient deficiency. [5] While many of the eliminated foods are known to be dangerous for heart health and obesity, others, such as beans and legumes, are traditionally considered nutrient-dense staples in a healthy diet. This diet can also be more expensive, as you will be purchasing better cuts of meat and some gluten-free foods, which can be pricey. Speak with a doctor or nutritionist before beginning this diet.
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