It has been a few days and I finally think I have enough information about eating gluten-free to hit the grocery store. Plus, we are pretty much out of possible food solutions in our house for Graham to eat that is naturally gluten-free. From past shopping experiences I realize that I feel less stressed when I have a grocery list. I like to plan out dinners too so I am not just buying random things.
First let’s go over some basic information I feel is important to know.
Naturally Gluten-Free FoodGroups
Meat and Poultry
Beans, nuts Certain Grains: rice, potatoes, soy, corn, flax, etc.
There are surprisingly many healthy and delicious foods that are naturally gluten-free. I recommend always being cautious of possibilities that food has not been processed or harvested correctly causing a risk of cross-contamination with gluten. According to the Celiac Disease Foundation, “If you are concerned about the safety of any food item, purchase only versions that are labeled gluten-free and contain less than 20 ppm.”
A Quick Lesson on Gluten-Free Substitutes
Eating gluten-freeis becoming increasingly popular these days. Therefore, finding substitutes for your normal day-to-day food items is pretty easy if you know the basics of gluten-free dieting.
- Beverages – most are gluten free including 100% real fruit juice, sodas and sport drinks
- Produce– fresh and frozen fruit and vegetables are gluten-free. Processed, cut-up, dried and some canned are not gluten-free (some may be)!
- Dairy-based– plain is gluten-free. Flavored milk or yogurt is usually not gluten-free. Cheese is not gluten-free if sliced at the deli and repackaged at the store.
- Bread – Always get bread labeled gluten-free. Gluten-free bread is sometimes in the freezer section. It is actually recommended by others to buy bread online. Gluten Free Nation is a gluten free online store that sells the best gluten free bread, as well as cookies, cakes, muffins and buns.
- Cereal – to be safe always get gluten-free labeled cereal
- Pasta – Pasta is a traditional wheat product so look for gluten-free labeled pasta. Pasta made of corn, rice or quinoa is alright to eat.
- Soups and Sauces – Avoid cream based.
Gluten Free Snacks – Just find gluten-free labeled snacks to make it easy on yourself. Gluten Free Nation has a variety of gluten free snacks to choose from. Try their gluten-free blueberry muffins!
Gluten-Free Label Reading
There are a few key things I think you should know when it comes to reading product labels so you avoid stress when you see all the different choices of one specific product. The Celiac Disease Foundation offers great information on gluten-free label reading.
- Gluten-Free Label (GF) – under 20ppm and meeting strict gluten-free requirements
- Gluten Free Certification Label (GFCO) – under 10ppm and certified with one of the leading gluten-free certification programs in the world.
- Allergen listing – common allergens found in the product (side note: barley and rye are not in the top eight required to list)
- Obvious Ingredients: wheat, barley, rye, malt, Brewer’s yeast and oats
- Wheat Free –This does NOT mean gluten-free
- 100% real fruit juice
- 100% real fruit juice boxes (apple)
- Milk (plain)
- Fruit (whole)
- Vegetables (whole)
- Ground beef, chicken in wrapped packages in meat section
- GF bread
- Prepackaged deli ham
- Prepackaged American cheese
- GF labeled hotdogs or Applegate Farms brand
- Heinz ketchup
- GF labeled potato chips or Kettle brand
- GF labeled cereal like Chex, Fruity Pebbles, Cocoa Pebbles, and Nature’s Path cereals
- GF labeled butter
- Organicville brand or Hidden Valley Ranch salad dressing
- GF labeled pasta
- GF labeled marinara sauce like Del Monte or Classico brand
- GF labeled frozen pizza
- GF labeled snacks
Do you feel a little overwhelmed?
I SEE YOU!
I hope this information and grocery list helps you or lets you see that you are not the only one struggling with this.
Motherhood is a crazy ride.
Now get going to the grocery store! And remember to not freak out. When in doubt just get gluten-free labeled products.
Eventually this shopping thing will become second nature to you.
Remember to enjoy life mama! You’re doing GREAT!
If you are looking for good gluten-free foods that taste like the normal product with gluten try Gluten Free Nation. Gluten Free Nation offers certified gluten-free bread, cakes, muffins, cookies, rolls and more! All products are made in a dedicated gluten-free, wheat-free facility. Get the best gluten free bread at various locations or at Gluten Free Nation’s online store.