Tips for Gluten Free Shopping

When you have gluten intolerance, it helps to have a list of foods that you know are gluten free.  The good news is that many foods are naturally gluten free and you probably already eat many of them.  Here are some tips to get you started thinking about shopping Gluten-Free.  

Grains.  You have to eliminate products made with wheat, barley, and rye.  But that leaves many grains that are good including quinoa, gluten-free oats, millet, rice, corn, and buckwheat.  You can find many of these at your local supermarket or health food store.   I will be sharing info on quinoa soon.  Quinoa is a protein bomb for those who are vegan or vegetarian.   You will want to check out the upcoming series on Quinoa.

Vegetables.  All vegetables are naturally gluten free.  You can eat a wide variety to get the vitamins and minerals you need.  A few examples are zucchini, green beans, peas, lettuce, carrots, eggplant, peppers, onions, broccoli, cauliflower, and potatoes.  Just don’t batter them and then fry them.  You will have to find a special gluten free batter or make your own mix.

Fruits.  All vegetables are also naturally gluten free.  There are many different fruits and it’s fun to add new ones to your menu.  For example try watermelon, kiwi, clementines, star fruit, mango, pomegranate, and papaya.

Meat.  For those who are not vegetarian or vegan, most meats are going to be gluten free.  That includes beef, chicken, pork, and turkey.  Where you need to pay attention is when it comes to processed meats.  Make sure to carefully look at labels of sausage, hot dogs, lunch meats, and any other packaged meats.  These can sometimes have gluten added to them.

Fish.  Fish are generally gluten-free.  Again, you’ll need to look at processed fish to make sure.  For example, breaded fish filets are probably breaded using wheat flour-based breadcrumbs.  That means they contain gluten.   And when you go out to eat, you need to make sure you order fish or meat grilled…..that will ensure no breading is used.

Beans.  Beans are a great source of carbohydrates and proteins when you’re eliminating gluten from your diet.  Black beans, navy beans, black eyed peas, pinto beans, and white beans all are great for your diet.  Where you need to pay attention with soups is in the flavorings.  If you make your own then you can avoid anything that contains gluten.  But read labels if you buy for gluten is everywhere and in so many processed foods including soups.

Milk.  I am dairy free but many of  you may not be.  So just know that many milk products are gluten-free.  One thing to note, though, is that you’re having a bad reaction to gluten you may also have lactose intolerance.  That makes it difficult to drink milk.  But when your diet gets under control you may be able to back to it.  Some yogurts contain additives that could contain gluten, so check the labels to be sure.  And if you have a lactose problem you may want to try milk products that are made for lactose intolerant people.   But whey or casein can cause many belly problems from dairy intolerance.

Gluten Free Substitutes.  Most of your diet should be filled with foods that are naturally gluten free. But for special treats you may want to consider gluten-free bread, cookies, cakes, and other bakery items to add to your gluten free grocery list.

Our next post will include a list of tried & true gluten free foods.  Stay tuned.