What Is Wheat Belly?

Written by Hirania Luzardo
Medically Reviewed by Shruthi N, MD on September 10, 2025
6 min read

The Wheat Belly diet was created by cardiologist William Davis, MD. In his best-selling diet book, he argues that cutting out all wheat products — such as bread, bagels, pasta, cereal, pretzels, and doughnuts — can help lessen bloating, support weight loss, and improve overall health. 

TheWheat Belly dietfocuses on cutting out wheat, with the claim that it may lower inflammation and improve digestion.

The book Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health was first published in 2011 and quickly became a bestseller. 

Since then, it has sparked debate among nutrition experts and inspired many people to try a wheat-free lifestyle. Supporters say it helps with weight loss and digestion, while critics argue that it cuts out too many healthy whole grains.

The inspiration for the book came when Davis saw a photo of himself on a family vacation and realized he was carrying about 30 extra pounds around his middle.

He noticed that he often felt sluggish after a breakfast of toast, waffles, or bagels, even after a great night's sleep. But he felt energetic if he had eggs instead. His blood tests showed high cholesterol and diabetic blood sugar levels, which further convinced him that he needed to make a change.

Davis started his own wheat-free experiment and asked his overweight, diabetes-prone patients to try it too. He gave them a list of low-glycemic index foods and told them to eat those instead of wheat-based foods. Then he asked them to come back three months later for a checkup.

According to Davis, most of his patients lost a significant amount of weight, and their blood sugar dropped from the diabetic range to normal. They also reported more energy, better focus, deeper sleep, and improvements in lung, joint, and bowel health.

That informal experiment doesn't prove that wheat alone made the difference, but it motivated Davis to write the book. In fact, a review published in the Journal of Cereal Science found that there isn't enough evidence to support many of Davis's claims about wheat, including the link to the obesity epidemic.

The Wheat Belly diet cuts out all wheat, including bread, pasta, cereal, pretzels, doughnuts, etc. You may not eat anything made with wheat, barley, rye, spelt, or certain oats.

This may sound like a typical gluten-free diet, but Davis warns against simply replacing these items with "gluten-free" versions, which often contain cornstarch, rice starch, potato starch, or tapioca starch and will not aid in weight loss. Davis says they trigger the same blood sugar response as gluten from wheat.

Davis also suggests cutting out high-fructose corn syrup, sucrose, salt, sugary foods, rice, potatoes, soda, fruit juice, dried fruit, legumes, and more. You should also avoid trans fats, fried foods, and cured meats on this plan.

You can eat:

  • Vegetables
  • Some fruit (namely berries, apples, oranges), but much less of "sugary fruit" (pineapple, papaya, mango, banana)
  • Unlimited raw nuts, plant-based oils such as olive, avocado, coconut, and cocoa butter
  • Grass-fed, humanely raised meat and eggs
  • Full-fat cheese
  • Ground flaxseed

You can also eat small amounts of:

  • Full-fat, unsweetened cottage cheese, yogurt, milk, and butter
  • Soy in its fermented forms: tofu, tempeh, miso, and natto
  • Olives, avocados, pickled vegetables, and raw seeds

After cutting out wheat, you may eat small amounts of other whole grains, such as quinoa, millet, amaranth, and chia, as well as beans.

As far as alcohol goes, wheat-brewed beers are definitely off the list, but Davis does support red wine for its heart-healthy benefits.

Pros of the Wheat Belly diet (as claimed by cardiologist William Davis, MD)

  • Weight loss. Davis says many people lose weight — especially belly fat — when they cut out wheat.
  • Lower blood sugar. He argues that removing refined carbs and wheat may improve blood sugar control, which could help people with type 2 diabetes or prediabetes.
  • Less bloating. Some people, according to Davis, feel less bloated without wheat products.
  • Fewer processed foods. Because the plan cuts out breads, bagels, crackers, and other common wheat foods, Davis says it helps cut empty calories.

Cons of the Wheat Belly diet (according to critics)

  • Low in fiber. Without wheat, many people fall short of their daily fiber needs.
  • Missing nutrients. Skipping fortified wheat foods can reduce your vitamin and mineral intake
  • Weak substitutes. Nuts and veggies don't always make up for lost fiber.
  • Hard to follow. The diet is restrictive and tough to sustain in the long term.
  • High grocery costs. Grass-fed meats and specialty gluten- or grain-free products can raise your food bill.

Does it work?

If you lose weight on the Wheat Belly diet, it will likely be from making healthy food choices and not because you shunned gluten. There is no scientific evidence that foods with gluten cause more weight gain than other foods.

But the Wheat Belly diet doesn't only take away gluten. It also bans a whole host of other foods, including high-fructose corn syrup, sucrose, sugary foods, rice, potatoes, soda, fruit juice, dried fruit, and legumes.

It is obvious that some of these, like high-fructose corn syrup, soda, trans fats, fried foods, and sugary foods, can quickly pack on the pounds. Getting them out of your diet is sure to help you lose weight. But legumes are a powerhouse of protein and nutrients and can rightfully be a part of any healthy diet plan.

Is it good for certain conditions?

Losing any extra weight will put you on the road to heart health and can help prevent diabetes. Cutting out the salt is great for your blood pressure.

But if you have high cholesterol or heart disease, you might want to avoid the high-fat dairy and the red meat that are allowed in the Wheat Belly diet.

Davis encourages exercise, but the actual type and amount are left up to you. If you are out of shape or have health problems, talk to your doctor before ramping up your workout.

The Wheat Belly diet may be a good option for the small percentage of people who actually are sensitive to gluten. Very often, they can fall into the trap of choosing gluten-free foods that have a lot of extra calories. This plan gives them some healthier options.

The final word

The Wheat Belly diet is not very easy to follow. You will have to change your shopping patterns, read labels, and get used to preparing many different foods.

Your food costs are likely to go up because you may be choosing costlier meats and some gluten-free products.

Most nutrition experts agree that the best way to lose weight is to eat a healthy, balanced diet that has fewer calories and be more active. Cutting out food groups is not recommended unless there is scientific evidence to support that decision. And there is no proof that gluten is the bad guy in the obesity epidemic.

The Wheat Belly book, from cardiologist William Davis, MD, argues that cutting out wheat can help you lose weight, shrink belly fat, and improve digestion. Some people do report benefits such as weight loss and less bloating, but many of the health claims are not strongly supported by science. Critics note that going wheat-free can leave you low on fiber and key nutrients unless you plan carefully. The diet can also be costly and tough to stick with over time.

What can't you eat on a wheat belly diet?

On the Wheat Belly diet, you can't eat anything containing wheat. That means no bread, pasta, bagels, crackers, cookies, or baked goods with wheat flour. You also avoid other grains like barley, rye, and sometimes oats.

Which wheat is best for health?

If you eat wheat, the best choice for your health is whole wheat. Whole wheat keeps the bran and germ, which means you get more fiber, vitamins, and minerals than in refined white flour.

Is the impact of wheat different based on gender?

Both men and women can experience weight gain or bloating from eating lots of refined wheat. But studies show women tend to avoid wheat products such as white flour or gluten more often because they consider them less healthy.

Who shouldn't go for a "low-wheat" diet?

You probably shouldn't go "low-wheat" unless you have a medical reason — because whole wheat and other whole grains give you essential fiber, B-vitamins, and minerals. Cutting them out without a plan can leave you short of nutrients and make your diet harder to balance.