How can I check if I am wheat-intolerant? The first thing I suggest is keeping a food and symptom diary for a couple of weeks, noting down everything you eat and drink. Record how you feel after eating, and between meals, because symptoms, such as bloating or pain, may start a few hours after eating specific foods.

If it’s apparent that your body doesn’t feel right after wheat — obvious sources are bread, pasta, cakes, pastries, sauces and any food containing flour — the next step is to exclude wheat foods from your diet for a couple of weeks.

People who have a wheat intolerance (that isn’t diagnosed as coeliac disease, see panel opposite) notice that their symptoms disappear or lessen significantly if they avoid obvious sources of wheat. It’s not necessary to scrutinise labels for gluten and other ingredients, such as wheat starch, because your body usually copes with small amounts. But if you wish, you can obtain a list of gluten-free products from the Coeliac Society (0870 4448804; www.coeliac.co.uk).

If wheat is my problem, is there any other cereal or starch I can eat? Try delicious rye breads, oat biscuits, rice, corn pasta (even chickpea pasta) and starches, such as potato, rice, couscous, barley, quinoa, which can be added to soups. You can buy wheat-free breakfast cereals — rice crispies, cornflakes — and wheat-free mueslis and porridge. It’s important to include these non-wheat starches so that you have enough high-energy foods, as well as fibre, in your diet and don’t lose too much weight. Unless you’re coeliac, I wouldn’t suggest special gluten-free pasta, bread and confectionery; they’re expensive and don’t taste that great.

How long will it take for me to notice an improvement? Some notice within a day or two that their symptoms have gone, others find it’s more gradual, over a month or so. People who notice a gradual change may find that they can, in fact, digest some wheat — pasta twice weekly may be OK, but beyond this amount their symptoms surface. Perhaps it’s just that they’ve been eating too much wheat up to now, easily done when you start the day with toast, have a sandwich for lunch and a pasta supper. Just cutting down can mean that you feel better. Women may notice a time in their menstrual cycle when the body doesn’t tolerate wheat. People going through stressful periods may find it’s best to avoid wheat at those times. This is why it’s important to keep a diary, to record how your body changes.

When should I reintroduce wheat to see if it’s to blame? I’d suggest reintroducing it gradually after a month; some wheat bread one morning, or pasta one evening. If your symptoms come raging back, you will probably have to avoid wheat most of the time.

Is it all or nothing or can I cheat? Generally it’s not all or nothing. Most wheatintolerant people can eat wheat-containing foods if they want to, though they know they won’t feel great afterwards. Knowing the cause of symptoms is the most important thing. What upsets and frustrates people is not knowing why something is happening and being dismissed by doctors who rubbish the idea of intolerance.

If I give up wheat are there any nutrients I might miss? If you replace wheat with other cereals and starches, like rye bread and rice, you shouldn’t normally need supplements, but ask a dietitian if you’re worried. Remember, you need to ensure your diet has enough starch and fibre.

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