What To Avoid When Shopping For Fruits And Vegetables:
- Hydrolyzed wheat protein
- Modified food starch: If the label doesn’t specify what type of starch is used, check with the manufacturer, as it may be wheat.
- Malt: Including malt syrup, malt vinegar, malt extract, malt flavoring
- Gluten stabilizer
- Maltodextrin: This is OK when made from corn, potato or rice starch. If it’s made from wheat, it will be labeled: you may have a reaction, though many claim the gluten is destroyed in processing.
Meat Poultry Fish Seafood
Unprocessed meat, poultry, fish and seafood is by nature gluten free.
Check labels for any equipment/facility information, packaging details. If youre choosing from your grocery stores fresh meat/butcher section, be sure to check about the stores cross-contamination practices.
When it comes to processed meat, poultry, fish, and seafood, make sure you read the labels. Gluten-containing fillers can sometimes be present in processed options.
Tofu and Vegetarian Protein Sources
When it comes to vegetarian and vegan meat alternatives, gluten is a concern due to the heavily processed nature of these foods. There are brands that are either entirely gluten free or offer a line of products that is.
Write Down A List Of Foods You Love
Write down a list of your favorite breakfast foods, lunches, dinners, snacks, and desserts. Once you have that written down, go through each food and do your research. Do any of the included products have gluten in them? Are the brands youre using this certified gluten free? Would you feel comfortable with your family eating this? If you identify something isnt gluten free, research and find a brand that is. I promise that there are so many safe and tasty alternatives out there. Once you find the brands you love, stay loyal to them! There has never been a better time to be gluten free.
Just because you have a new dietary restriction doesnt mean that you wont be able to eat your favorite foods ever again. One of my favorite foods is pizza. I was so disappointed when we went gluten free because I had this fear I would never be able to enjoy pizza again. Well, let me tell you, we have both learned how to make and have found amazing gluten-free pizza. I still love it as much as before! Instead of focusing on what you cant eat, choose to focus on what you can eat. Your mindset is going to be so helpful in making sure that you are sticking to your ideal lifestyle
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Will A Gluten Free Diet Help Me Lose Weight
In a wordmaybe! 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.
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The Beginners Guide To Gluten
If youve just starting eating gluten-free, youll be glad to know that navigating your local grocery store is easier than ever and, with many national chains manufacturing their own food products, prices are better than you imagine. So whats the key to ultimate shopping success? Knowing not only where to find gluten-free foods in your supermarket, but identifying which foods are worth buying ready-to-eat and which ones youre better off making from scratch.
1. Ask customer service where to find gluten-free products. Sure, you could just walk up and down every aislethe best way to really get to know a supermarket, and worth the time if you regularly shop at the same store. You can also ask if theres a natural foods section, which usually has shelves stocked with gluten-free goods. Otherwise, some stores have dedicated gluten-free aisles for fast shopping, while others blend in gluten-free products with their gluten-full counterparts.
Express Tip: Look for aisles labeled Gluten-Free and shelf-talker signage, too.
2. Shop the perimeter. Thats where youll find most of the naturally gluten-free foods, like fruit, vegetables, seafood, meats and dairy. If you stop at the deli department, make sure the meats, cheeses and condiments are gluten-free.
Express Tip: Stick to naturally gluten-free foods and shop gluten-free-certified brands at the deli counter, like Applegate Farms and Boars Head.
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Grains You Can Eat On A Gluten
For most people, the hardest part of eating gluten-free is replacing wheat and other forbidden grains. The demand for gluten-free foods has led food producers to explore less-known grains and seeds. These are available whole, ground into flour, or in foods such as crackers, pasta, and cereals:
- Quinoa. This ancient grain from South America comes in hundreds of varieties.
- Teff. This grass native to Ethiopia is the smallest grain in the world. Its grains are about one-hundredth the size of a wheat kernel.
- Fonio. Some people consider this ancient grain from Africa the best-tasting grain in the world.
- Millet. Closely related to corn, millet can be eaten whole or ground into flour. The tiny seeds can be red, gray, white, or yellow.
- Amaranth. This broad-leafed plant produces tiny seeds that have been used for food for centuries.
- Buckwheat. Botanically, buckwheat is a fruit, not a grain. The hulled seeds or groats are similar to steel-cut oats.
More familiar replacements for wheat include:
Your Calorie And Nutrition Goals
Studies show that it’s not uncommon for people to be overweight or obese at the time they’re diagnosed with celiac disease. In addition, some people are underweightin some cases severely underweightwhen they’re first diagnosed, and want to gain weight.
The gluten-free diet is not designed to be a weight-loss diet, however, when people who are diagnosed with celiac disease eliminate gluten, their weight may naturally normalize. However, if you’re actively trying to gain or lose weight it is helpful to be aware of how many calories you’re consuming.
Not all gluten-free foods are considered healthy. Choosing whole foods, such as fruits, vegetables, lean protein, gluten-free whole grains, nuts, and seeds, is important for increasing nutrient content as well as limiting calories.
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Condiments Baking Spices And Sauces
You can enjoy all sorts of wonderful spices and condiments to add flavor to your gluten-free meals.
Spices: Fresh spices, like fresh basil and cilantro, are a-okay and 100 percent free from gluten. You might run into issues with dried and jarred spices that may contain fillers, or may have been processed on the same equipment used to process gluten. There are dedicated gluten-free spice brands such as Spicely. For a full list of safe spices, and how the major brands like McCormick and Spice Hunter fare when it comes to gluten, read my detailed article on gluten-free spices.
Soy Sauce: Avoid soy sauce as its made from wheat. You can use coconut aminos or tamari instead.
Salad Dressings, BBQ Sauces, Tomato Sauces: You can find salad dressings, BBQs sauces and tomato sauces that are gluten free, but not all are free from the protein, gluten. Read labels carefully.
Worcestershire sauce: Worcestershire sauce is not typically gluten free, but Lea & Perrins typically brand is check labels to verify.
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.
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Cooking And Meal Planning
There’s no doubt about it: following the gluten-free diet means you’re likely to cook more meals from scratch. That’s good news cooking from scratch generally makes your meals healthier, because you can choose the best ingredients. But the bad news cooking from scratch definitely takes more time. You’ll need to allow for that when planning your weekly schedule.
There are a few ways you can save time and still make healthy, homemade gluten-free meals:
- Plan ahead to have leftovers by making half again as much food as you think you and your family will eat in one sitting.
- Clean out and reorganize your freezer so that you can freeze homemade single serving entrees.
- Purchase a countertop rice cooker that makes perfect rice every time.
- Buy pre-chopped vegetables at the grocery store .
- Try gluten-free slow cooker recipes that you can leave cooking while you do other things .
Recipes that include wheat flour are more difficult to make gluten-free. However, seasoned chefs often have decent luck replacing flour with corn starch in certain recipes. In addition, gluten-free flour blends such as Cup4Cup claim to be direct replacements for wheat flour in baking recipes .
Vegan Plant Based Diet Meal Plan
You can mix and match the plant based diet meal plan options below to suit your tastes. The Bobs Red Mill products youll need to make them are in parentheses after the title. To grab the recipe for your favorites, just click on the link.
For FULL LIST OF RECIPES ready to print,
An energizing, make ahead smoothie packed with antioxidants, fiber, and probiotics! Just blend it up the night before and enjoy the next morning. The chia and oat combination help to thicken the smoothie and boost protein without any dairy!
For those times you want a grab and go breakfast, a protein packed smoothie does the trick! I also love using this vegan protein and fiber boosterin smoothies! Rich in iron and omegas.
Raise your hand if you love pancakes or crepes for weekend brunch! These are tastier and healthier than anything you can order at a restaurant. Youll never guess there are no eggs to create the fluffy goodness!
Vegan sub Chickpea flour and Applesauce in place of butter and eggs.
- Homemade granola with coconut yogurt.
This granola is made from chia and buckwheat groats, which is rich in B Vitamins great for vegetarians!
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Have A Plan For Suspicious Ingredients
If you find a product with questionable ingredients, take a picture of the name and bar code area. Be sure the numbers around the bar code are clear so you can read them off to the company when you call.
If your grocery store has a return policy, you can also purchase the product first with the plan to return it if needed.
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.
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Watch Out For Deli Meats And Dairy Products
Whether packaged or from the meat counter, deli meats often have added flavorings and preservatives. Stick to safe gluten-free brands and always read the ingredients label.
At the meat counter, be aware of cross-contact on the meat slicer and preparation surfaces. Dont hesitate to ask questions and advocate for your needs.
Tip: Visit the meat counter at a quiet time of day so you can ask questions.
Dairy products can have additives too – be sure to check the ingredients label.
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.
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Breads Rolls & Bakery
Navigating the Bakery department if youre gluten-free can feel intimidating. Fortunately, favorite brands Udis Gluten Free and Canyon Gluten Free Bakehouse have plenty of delicious options like gluten-free breads, bagels, tortillas, cookies and more.
Tortillas made from corn and alternative flours
Breads, bagels, buns and English muffins made from alternative flours
Cauliflower-based breads, tortillas and pizza crusts
Prepared pie crusts made from alternative flours
How To Build A Gluten
Well help you discover the best gluten-free foods in our stores so you can plan ahead, create a shopping list and stock up with ease.
It doesnt matter if youre a gluten-free beginner or experienced eater a trip to the grocery store can be stressful. What can you eat? What do you avoid? Good news: From bakery to dairy to grocery, our aisles are well-stocked with gluten-free must-haves. Use this handy grocery list to discover your favorite gluten-free foods and brands so you can plan ahead and shop with confidence.
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Printable Gluten Free Foods List For Grocery Shopping
Finding the right gluten free foods when grocery shopping doesnt have to be a chore. Print out this easy to follow gluten free food list for the next time you go grocery shopping.
Although gluten is a protein that occurs naturally only in a handful of grains it is something that can be found in a variety of foods either due to the presence of extracts or byproducts of those grains, or even through cross-contamination in facilities that process gluten-containing foods alongside ones that dont naturally contain gluten. If youre just starting out on your gluten free journey, due to Celiac disease or gluten sensitivity, even your favorite grocery store can become an overwhelming confusing place. Below, well look at a number of foods in every category that you can add to your list and pop into your cart.
But first, a few general tips for how to sustain a healthy gluten free diet…
Eat lots of whole, fresh foods.
Whole foods that have not been processed are among the safest things to eat if youre avoiding gluten. Thats because, aside from that short list of grains, gluten shouldnt crop up in anything else. The challenge with pre-made and certain processed foods is that they have the possibility of cross-contamination at the manufacturing facility, or even contain ingredients that are derived from gluten-containing grains .
Look for gluten free brands.
Look for the Gluten Free label.
Read ingredients AND processing warnings.
How Much Gluten Is Safe
For people with celiac disease, research suggests that the usual threshold for gluten consumption 10 milligrams per day.
Having a diet with a gluten content of 20 parts per million should put most people below the 10 mg threshold. The amount of gluten in foods varies widely. Gluten-free products must contain fewer than 20 ppm of gluten, according to a Food and Drug Administration ruling.This means that to hit the 10 mg daily threshold, a person would have to eat 17 slices of gluten-free bread, if each slice contains 20 ppm. Or, for context, they could eat an amount of regular flour the size of a pens tip.
While the FDA have set guidelines about how much gluten many so-called gluten-free products can contain, there are no such rulings for alcoholic beverages or meat, poultry, or certain egg products, which are regulated differently.
As a result, anyone looking to limit their gluten intake needs to check labels carefully and consult staff at restaurants.
The following are some alternatives to products containing gluten:
- buckwheat, as groats or flour
- quinoa, as a grain or flour
- rice, as a grain or flour
- zucchini, carrot, or squash noodles
People on gluten-free diets may also enjoy dishes that do not resemble those containing gluten and are rich in vegetables, fruits, and beans, and pulses.
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