Making A Grocery List
After reading the first post you should have a good idea of what you will be eating for each meal this first week. The next step is to make your grocery list. If youve never done this before, start by grabbing a sheet of paper and listing categories that match the general layout of your grocery store. I usually use PRODUCE, FROZEN, DAIRY, MEAT, CANNED GOODS, DRY GOODS, and HOUSEHOLD.
Now, go through the list of your meals and write down each ingredient that you need to buy. If youve followed the instructions in What to Eat on a Gluten Free Diet, then there will be a lot of whole foods listed on your sheet and very few processed foods, if any.
Remember, on this first shopping trip the goal is to read as few labels as possible. If you will be using foods that you already own in this weeks menu, be sure to check to see if they are marked GLUTEN FREE. If they are not and they contain any processed products I would strongly recommend that you change your menu to not include these foods. Reading labels is the most depressing and tedious part of a gluten free diet and Id love for you to be able to avoid that until youve had at least a week to adjust and do some reading.
If there are some essentials that you need to replace like mayo, ketchup, etc., consider shopping at Walmart this week. Walmarts store brand, Great Value, is very good about clearly marking all of the gluten free products on the label.
The Definitive Gluten Free Foods List
For many people, gluten free foods are a necessity and by no means a trendy diet. In fact, research suggests that gluten-related disorders now affect ten percent of the US population. 1
This is particularly poignant for those who have celiac disease, as a gluten free diet is currently the only form of treatment that works.2
Going gluten free can feel complicated and a struggle for anyone trying to get to grips with what foods to eat. For most, regular grocery shopping is carried out on autopilot, but now its going to seem like a whole new ball game.
The naked truth is that gluten is everywhere and quite often where you least expect it, which can feel confusing and overwhelming. But its not all bad news there are plenty of gluten free foods to ensure you have a well-balanced diet.
Therefore, if youve decided to go gluten free but are unsure of what foods are out there, check out this definitive gluten free foods list to get you started on the right track.
Will A Gluten Free Diet Help Me Lose Weight
In a word…maybe! If you are going gluten free the healthy way you are essentially eating a clean diet with no processed, boxed and packaged foods. If that is what you are doing, you probably will lose weight.
If you are eating packaged gluten free crackers, cookies, granola bars, protein bars, pop tarts and cereal bars than no, not going to happen.
Read Also: Gluten Free Hello Fresh
Condiments Sauces And Spices
Many products in this category contain gluten ingredients, and even single-ingredient products like spices can be subject to significant gluten cross-contamination.
- For spices, Spicely is certified gluten-free, and McCormick’s will clearly label any gluten-containing ingredients, but does not test for cross-contamination.
- Heinz ketchup and French’s yellow mustard are considered gluten-free, as are some popular salsa brands.
- Salad dressing can contain gluten ingredients, although many do not. Organicville salad dressings are certified gluten-free.
- Don’t buy soy sauce unless it’s specifically labeled “gluten-free.”
Grocery Store Basics For Plant
There are really only a few sections of any grocery store where you will be locating your plant-based items. Those sections include produce, dried goods, frozen items, and condiments/spices.
Notice how I did not include the health food section? Although you may find dried goods, condiments, and salt-free canned beans in this aisle, I recommend staying away from overly processed health foods.
These include vegan versions of meat, cookies, cakes, pasta sauces, frozen dinners, ready-made soups, etc. They are basically vegan convenience, or junk foods that do not contain a significant amount of nutrients without all the added salt, sugars, and oil.
A helpful rule of thumb is to refrain from purchasing items that have more than one ingredient in the ingredients list located on the nutrition label.
Recommended Reading: Best Store-bought Gluten Free Pie Crust
Your Gluten Free Shopping Guide
Fruits and Vegetables
As we mentioned above, fresh fruit and vegetablesare generally safe for gluten sensitive and Celiac sufferers. If youre getting them from the produce section, feel free to pile everything from apples to zucchini into your cart.
When it comes to canned, frozen and otherwise packaged fruits and vegetables, most of that is safe for the gluten sensitive and Celiac patients as well. Your best bet is to buy single-food frozen fruits and vegetables . Remember to read the label for any information about whether it was processed on equipment or in a facility shared with potentially gluten containing foods, and any ingredients that might have gluten in them. If youre unsure, you can also check out the companys website or call them up to confirm their practices.
There are also some good options for fruit cups, just be sure you go with fruit that is in 100% juice, or water.
- Fresh, whole fruit
- Frozen fruits & vegetables
- Fruit in water or 100% juice
- Raisins and dates
- Dried fruit
Breads & Pasta
Because wheat and its derivatives are the basis of so many staple foods like bread and pasta, it can seem a daunting challenge to find those simple basics while on a gluten free diet.
However, there are actually some great options that can be found in many local, regional, and national grocery stores. Pasta and breads are just part of the widening variety of gluten free foods at Walmart, ShopRite, Sprouts, and HEB. Take our products for example.
Snacks and Sweets
Gluten Free Cereals And Snack Foods:
My kids love these EnviroKidz cereals. Can you believe these gluten free cereals are only $3.68? I paid a lot more than that at the other grocery store!
Walmart has all varieties of Chex gluten free cereals, and they carry several flavors of gluten free Cheerios too.
In addition to the Lara bars and other gluten free bars, they also have these Kind Bars.
Also Check: Tapioca Starch Publix
Printable Gluten Free Grocery List + 10 Tips
June 19, 2019 by Jamie ·
Beat the overwhelm of eating gluten-free with this simplified printable gluten-free grocery list and tips for easy shopping. While eating gluten-free may feel like youre flipping your life upside down, having a helpful guide can make the transition a breeze.
Read this article for 10 easy gluten-free grocery shopping tips and a printable grocery list to jump-start your gluten-free life!
The entire purpose of this ebook is to show you how to fill your kitchen with safe gluten free ingredients. There are 60+ recommended gluten free and celiac safe brands and tips for sourcing foods that often have cross-contact with gluten. You’ll also find loads of tips for making the gluten-free transition easier!
Note that the ebook is written with people with Celiac Disease in mind.
How Do You Know Its Gluten Free
In 2013, authorities established standardized regulations to simplify gluten free foods for consumers. Part of the criteria for meeting gluten free levels is that it must contain a limit of less than 20 parts per million . 7
This means foods that display gluten free, free of gluten, no gluten or without gluten you can eat with confidence:
Most stores either choose to stock them in a health food section or alongside the regular food items. You can expect to find these kinds of substitutes in your gluten free foods search:
You May Like: Brad’s Kale Chips Costco
Look For Whole Fresh Foods
Fresh, whole fruits and vegetables naturally have no gluten. There are several choices to add to your shopping list from apricots to zucchini.
Frozen fruit and vegetables are also gluten-free and single-food items are the safest options. Think frozen peas or frozen pineapples.
Canned fruit and vegetables in water or 100% juice are also gluten-free and should be safe to eat. Most dried fruits are safe as well. Be sure to read the label.
Unprocessed meats, poultry, fish and seafood are also naturally gluten-free options. So are plain and roasted nuts and seeds.
Whole, plain dairy is also gluten-free. On the other hand, flavored yogurt, milk, and processed cheeses can contain added gluten or gluten due to cross-contamination.
Like fruit and vegetables, most plain,unflavored dairy is safe for the gluten-intolerant and gluten-sensitive. This includes plain milk , butter, plain yogurt and cheese.
On the other hand, flavored yogurt, milk, and processed cheeses cancontain gluten or be cross-contaminated from processing and packaging.
Your Grocery Shopping List Guide To Gluten Free Living
This is the second post in a series on Starting the Gluten Free Diet. Click here for a list of the other posts in the series. To make sure that you get all of the posts in the series sign up for free email updates in the right sidebar.
For more help getting started on a gluten free diet, make sure to read my ebook The Gluten Free Survival Guide. Its packed full of practical strategies to help you keep your sanity as you go gluten free!
Also Check: Gluten Free Seltzers
Gluten Free & Dairy Free Recipes
Our Healthy Living Whole Foods Cookbook has lots of gluten-free and dairy-free recipes. Use the cookbook’s online search tools to find exactly what you are looking for. You can check the “Gluten Free” and/or “Dairy Free” box to see only those types of recipes. Enjoy and share what you like with your family and friends!
Milk And Dairy Products
- Fresh plain milk, butter, plain yogurt, fresh eggs and many cheeses are gluten-free.
- Some other products found in the dairy section, such as flavored yogurts, cottage cheese or puddings, may be labeled gluten-free.
- You can’t count on ice cream to be gluten-free, even if it doesn’t contain obvious gluten ingredients . Stick with a brand such as Breyer’s that labels its products “gluten-free.”
Don’t Miss: Is Jersey Mike’s Gluten Free Bread Good
Baking Mixes And Supplies
- Any baking mix you purchase should be specifically labeled “gluten-free.” Remember that white flour is made from wheat, which is one of the three gluten grains.
- When you’re purchasing alternative grain flours like buckwheat , soy and rice flour, make sure they’re specifically labeled gluten-free .
- Many baking supplies, such as baking soda, sugar and cocoa, are considered gluten-free, but you always should check ingredients to make certain.
How To Shop For Gluten
Shopping for gluten-free and dairy-free foods may not be as difficult as you think. Not only are many of the foundational foods we eat gluten-free and dairy-free, but products market to other groups, such as vegans, also guarantee the absence of milk-based ingredients! Further, shopping gluten and dairy free fits well within the recommendations for many other proposed healthy eating habits, such as shopping the perimeter of the store or buying more whole foods with fewer ingredients. So grab your pen and paper or pull up the notes on your phone, and let’s get started!
Raw and Unprocessed
First, try to buy raw and unprocessed foods to cook from scratch yourself. By doing this, you can control and eliminate a lot of the unnecessary additives in your food and become more aware of the ingredients you ingest. Raw and unprocessed foods often have fewer ingredients in them as opposed to their cooked and processed counterparts. The culmination of a diet based on processed foods, each with many of their own additives, not only contribute to you ingesting foods that are not necessary to your diet or health but also open more opportunities to expose yourself to gluten or dairy-contaminated foods.
Also Check: Gf Substitute For Bread Crumbs
Coffee Tea Soda Fruit Drinks And Alcohol
- Unflavored coffee and plain black or green tea should be gluten-free, but flavored varieties may not bestick with those labeled “gluten-free” to be safe.
- The most popular sodas in the United States, including Coke and Pepsi, are considered gluten-free. AriZona bottled iced teas also are considered gluten-free, and the vast majority of energy drinks are considered gluten-free.
- Juice made from 100% fruit should be gluten-free, but fruit drinks made from fruit plus other ingredients may not be. Be particularly wary of green smoothies, since they can contain wheat and barley grass.
- You’ll need to buy gluten-free beer, since conventional beer contains glutensafe brands will be prominently labeled “gluten-free.”
- Wine is considered gluten-free, although you should be wary of flavored wines.
- All distilled alcohol is considered gluten-free even if it’s made from gluten grains, but some people report reacting to gluten grain-derived alcoholic beverages. If you’re one of them, stick with alcohol not derived from gluten grains, such as rum or tequila, or with gluten-free vodka .
Eat Less Meat And Dairy
I have to admit that before we switched to a vegetarian diet, I wouldnt have liked this idea. I associated vegetarian meals, especially those filled with beans, with poverty. I also couldnt imagine that beans could taste good since they never had in my experience.
Now that weve been vegetarian for almost 18 months I completely disagree with myself. The main reason that we decided to stick with a vegetarian diet after we completed a 30-day trial was that the food was so much more flavorful than what we were accustomed to.
All that said, beans and tofu are much cheaper than meat. Even if you just eat vegetarian for a few days a week you should see some cost savings. Be adventurous and explore some new recipes and you might just surprise yourself.
I should caveat this by saying that soy and rice based dairy products are usually more expensive than cow based. We still eat cow cheese and sour cream, but we have greatly reduce the amount of these foods in our diet. Over time our taste buds have adjusted and we find it easier to use smaller amounts.
Recommended Reading: Jersey Mike’s Wheat Bread Ingredients
Protein Rich And Veggie Packed
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