As a beginner to eating gluten-free, navigating the grocery store can be a challenge at first. You may have to let go of some of your favorite grocery store items and find gluten free versions. Fortunately, many brands are manufacturing certified gluten-free products, which makes it easier than ever to find the foods you love and want.
However, it is still important to read labels and do your research because even some gluten-free products may come into contact with gluten, which won't work for you if you have celiac disease. Here is a list of gluten-free food sorted by category you can find at the store as well as some tips to help you shop.
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Tips for Gluten-Free Grocery Store Shopping
Some tips for easy gluten-free grocery shopping include:
Do Your Research.
Going into the grocery store and not knowing what you're looking for can result in a time-consuming trip. Consider doing your research online before entering the grocery store to save time.
For example, if you know you want a gluten-free breakfast cereal or bread, look up brands that offer one and write down your favorite. That way, you know exactly what to look for in the supermarket instead of spending 30 minutes comparing different brands.
View the Labels.
You should also know what types of foods are naturally gluten-free such as fruits and vegetables. For questionable foods, search for the certified gluten-free label. Some gluten free food such as popcorn and granola may be processed in a facility alongside gluten products. The nutrition label will tell you if there has been a chance of cross-contamination.
Join a Group
The best way to find foods free of gluten is to ask other people who eat on a gluten-free diet. You should consult with family or friends about their favorite gluten-free meals, pastas, and sweets as well as where you can find them. This way, you can expand your options at the grocery store without getting overwhelmed.
List of Gluten-free Foods at the Grocery Store
Fruits and Veggies
Plenty of fresh vegetables and fruit make the food gluten-free list. Naturally, these products include corn, pears, peaches, apples, bananas, and a lot of other things. If your produce goes through some type of processing such as chopping, canning or drying, make sure there is no gluten involved in the sweeteners, flavorings, or sauces.
Most dairy products at the grocery store are naturally gluten-free. However, beware of anything that contains thickening agents, malt, and modified food starch. You can consume a number of dairy products such as milk, butter, cheeses, and yogurt.
In the protein section, you will find a gluten-free option such as:
If your protein is paired with something like marinades, dressings, or condiments, watch out for ingredients such as soy sauce, flour, and malt vinegar.
Snacks and Ready-to-Eat Meals
- Wild Zora Mediterranean Lamb Bar
This meat-and-veggie bar is a portable snack that is naturally soy-free, nut-free, and gluten-free. It is lamb jerky flavored by turmeric, rosemary, apricots, and dates.
- Ancient Harvest Mac and Cheese
Ancient Harvest makes a quinoa-based pasta, which can be a quick and easy weeknight dinner or someone on the go.
- Garden Margherita Pizza from Smart Flour Foods
This Garden Margherita Pizza is made with a crispy gluten-free crust and simple toppings. It's another quick dinner that you can keep in your freezer share with another person.
- Simple Mills Cookies
If you don't want to let go of crackers, you don't have to. Simple Mills makes almond flour crackers in different flavors including Rosemary and sea salt. They also have a farmhouse cheddar flavor and other options.
- KIND Peanut Butter Whole Grain Clusters
KIND has a certified gluten-free granola made with 5 super greens including Millet, amaranth, quinoa, buckwheat, and Oates.
- Mega Omega Oatmeal from Dr McDougall's
Since some commercial oatmeals contain trace amounts of gluten, it's important to make sure your oats are certified gluten-free. These oats contain cinnamon, pumpkin seeds, chia seeds, quinoa, and other healthy ingredients. You can top it with nut butter or fruit to keep an interesting balance of flavors.
Many grocery stores have glu-free options, including Kroger, Trader Joe's, Whole Foods, Publix, Safeway, Wegmans, Stop and Shop, and the Gluten-Free Mall website.
Some gluten-free snack categories include GF crackers and pretzels, popcorn, french fries, chips, fruit, nuts and seeds, GF cookies and other baked goods, protein bars, and oatmeal.
A variety of companies offer lots of alternatives that meet the needs of a gluten-free lifestyle such as organic fruit snacks, chickpea snacks, multigrain tortilla chips, rice crisps, cereal, kettle-corn, and more.
Items that are often not gluten-free include beer and malt beverages, processed meats, wheat breads, hot dog buns, waffles, muffins, and many cereals. When filling your pantry, look for the gluten-free label and do not add barley, malt, or rye to your cart.
Shopping gluten-free doesn't have to be difficult. Once you find the name of the brands that you trust, you'll be able to discover varieties of different products. Most supermarkets these days have a good selection of gluten-free snacks and meals. There are also plenty of good recipes that you can find online in addition to information about health and wellness when it comes to staying gluten-free.