Staying gluten-free is all about choosing the right foods, so what could be more
important than grocery shopping? But most of us don’‘t want to think too much about
it—we just want to get in and out of the store as quickly as possible. So shopping
gluten-free requires a bit of a mind-shift, but it will soon become second nature
with a little practice and planning.
Priority one:
Don’‘t rush it. You’‘ll need time to read labels, compare and make informed decisions.
Try to make your shopping trips at the same days and times each week so you can
plan around them; minimize stress by going at off-peak times (mid-week and mid-days).
And above all, plan ahead so you can hit the ground running when you grab your cart.
Here, more tips for making your shopping trip a success.
Before You Go: Four Do-Ahead Steps
A little legwork in advance will save you plenty of time in the store. Try these:
- Research. Get familiar with brands you can count on for gluten-free options;
call manufacturers or visit their websites to find out how they verify their products.
Since the Food and Drug Administration (FDA) has not yet finalized regulations to
govern the term "gluten-free," definitions can vary. For example, all General Mills
products labeled "gluten-free" have undergone extensive ingredient, manufacturing,
and product analysis. Click here for more information on gluten-free labeling.
- Make a list, so you’‘ll pick up only what you need and avoid impulse buys that
might not meet your "safe" criteria. Organize it by each section of the supermarket;
you’‘ll more quickly through the aisles without back-tracking. Include the brand
names of foods you’‘ve already found to be gluten-free and delicious, to help you
find them faster--but don’‘t forget to re-check their labels, in case their ingredients
have changed.
- Bring your cell phone in case you need to call a manufacturer to double check
a confusing ingredient or need to verify that their processing methods are truly
gluten-free.
- Frying. Eat a safe snack if you’‘re hungry. Being surrounded by all those appetizing
but not-always-safe foods (and free samples!) will sorely test your resolve if you’‘re
starving. Have a snack first that includes a little fiber and protein for staying
power--say, apple slices dabbed with peanut butter.
Choosing Smart: An Aisle-by-Aisle Guide
With over 40,000 products in the average supermarket – and over 2000 of them gluten-free,
you’‘ve got plenty of food choices to ponder. Keep the following pointers in mind
to navigate each aisle faster.
Produce: Load up on beautiful produce—the more colorful, the better. Brightly colored
vegetables and fruits tend to be packed with healthy nutrients—including fiber and
folic acid, nutrients that can be lacking in gluten-free diets (since fortified
grain products are often good sources of both). Don’‘t forget naturally gluten-free
starchy vegetables like potatoes and winter squash—great replacements for grain-based
carbohydrate foods.
Dairy and eggs: The fresh, unprocessed items here are naturally gluten-free, such
as fluid milk, natural cheese, and "in-shell" eggs. But read labels carefully on
processed cheeses and spreads, yogurts, fat-free "enhanced" milks with added thickeners,
or flavored egg substitutes.
Meats/Poultry/Fish: This section is generally gluten-free; however, some meats and
poultry can be enhanced with gluten-containing broths and flavorings, as can imitation
crabmeat (surimi). Check labels to make sure no gluten-containing ingredients were
added. Avoid marinated items unless they’‘re labeled "gluten-free."
Grains and flours, pastas, beans: Nowadays there’‘s usually a generous selection
of gluten-free grains like rice, buckwheat, quinoa, millet and teff, and gluten-free
flours and pastas made from them. Beans are another terrific gluten-free source
of carbohydrates--protein- and fiber-rich, to boot. If you buy them canned, choose
plain (unsauced) varieties. Just don’‘t buy any of these items in bulk bins, where
cross-contamination from other non-gluten-free bins can easily occur. It’‘s all too
easy for someone to use the same scoop to help themselves to (wheat-based) pasta,
then the (gluten-free) rice flour!
Cereals, breads and crackers: Shop around. Since this is one of the fastest-growing
areas where gluten-free products are being developed, there are lots of foods to
choose from and you’‘re sure to find plenty you like. Read labels carefully to find
truly gluten-free options, and remember "wheat-free" doesn’‘t necessarily mean something
is gluten-free!
Prepared foods and soups: Be especially vigilant in your label-reading here. Unless
they’‘re specifically labeled "gluten-free," most of these products contain added
gluten in the form of broths, thickeners and flavorings. Stick with manufacturers
with whom you’‘ve verified their "gluten-free" products.
Condiments, sauces, gravies, dressings and spices: This section can be a minefield
for a gluten-avoider. If an ingredient sounds vague—"seasonings," for example—check
with the manufacturer before buying. Even if a product doesn’‘t contain any gluten,
it might be processed in facilities that also handle wheat-based products; some
spices may have gluten-containing starches added to reduce clumping. Contact the
manufacturer to verify you’‘re getting a gluten-free product.
Frozen foods: Check out frozen vegetables and fruits for convenience and good nutrition;
since they’‘re picked and quick-frozen at their peak, they’‘re often a better bet
than off-season "fresh" produce. Choose plain frozen vegetables (without sauce,
which can have gluten-containing food starches and flavorings). Proceed carefully
with frozen entrees—especially those with sauces (unless labeled gluten-free), French
fries, and breaded fried items like fish sticks. Likewise, ice creams and frozen
yogurts may contain gluten-based starches to help prevent ice crystals from forming.
Bringing it Home
Congratulations--you’‘ve stocked your basket with healthy foods in record time. But
when you unload groceries at home, don’‘t undo all your good work by forgetting to
practice "gluten-safe" kitchen techniques. Remember to store gluten-free foods in
sealed containers and keep separate areas for gluten-free food preparation. That
way, you’‘ll cook and eat with more confidence and less stress. Doesn’‘t that sound
delicious?