New to eating gluten-free? Clean out your pantry and fill it up with gluten-free diet friendly foods. This comprehensive gluten free grocery list will help you make the transition easily and enjoyably.
Step One: Get rid of everything in your pantry that you know is off limits.
Step Two: Visit the grocery store.
You’ll find that you now do most of your shopping on the perimeter of the store, buying fresh fruits, vegetables, meats and dairy.
You can (and should) fill your cart with:
Any and all fresh fruits and vegetables. Go crazy! Shop the rainbow! All those colors mean you are getting lots of vitamins, minerals and antioxidants.
Any and all unprocessed meats, fish and shellfish. (Check labels – there are plenty of gluten-free processed meats. Just look for the gluten-free certification.)
Eggs and pure dairy products. Just don’t buy egg substitutes (unless they are gluten-free) or dairy products like chocolate milk that contain gluten (check labels!)
Any and all oils and fats. No worries! Butter is fine. Olive oil and coconut oil are great.
Step Three: Find gluten-free substitutions for your old favorites.
These are the foods you need to be careful with. After you’ve filled your house with pure, unadulterated gluten-free food, you will want to shop for the following:
- Gluten-free spices and spice or seasoning blends
- Gluten-free marinades and sauces
- Gluten-free speciality items (like muffin mixes, cookie mixes, breads, pastas) – try these with care – some people show adverse reactions to these, and some do not
- Gluten-free sweet treats for those days when you need to splurge
- Gluten-free grains such as: amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum and teff
Step Four: Prepare for the unexpected by getting a gluten digestion aid (keep one in your laptop bag and one in your car or office desk).
You never know when you will get stuck eating out, indulging in a beer with friends or eating with your coworkers and won’t be able to eat completely gluten-free. A gluten digestion pill will minimize the impact of any accidentally ingested gluten.
Of course, those with celiac disease or severe wheat allergy need to take this more seriously than those who are eating gluten free for weight loss or because of a gluten sensitivity (or just to feel better overall). As you get the hang of eating gluten-free, you’ll discover it’s really not that hard. It’s simply an adjustment. The improved health is worth it!