Hello there! 👋 Are you new to eating gluten-free and finding grocery shopping to be a bit of a challenge? Don’t worry, I’ve got you covered! As someone who has been navigating the gluten-free lifestyle for several years, I have learned a thing or two about what to look out for when heading to the grocery store.

What is Gluten? 🤔🌾

Gluten is a protein found in wheat, barley, and rye. For people with celiac disease, gluten causes an autoimmune response that damages the small intestine. This can lead to malabsorption of nutrients and a host of other health problems. For those with non-celiac gluten sensitivity, consuming gluten can cause digestive issues and other symptoms.

Reading Labels 📝🔎

When shopping for gluten-free products, always remember to read the labels. Look for products that are specifically labeled “gluten-free” or “certified gluten-free.” However, some products may not have the label but are still gluten-free. Be sure to read all ingredient labels and look out for hidden sources of gluten such as modified food starch or malt flavoring.

A person carefully inspecting a food label in a grocery store

Naturally Gluten-Free Foods 🍎🥑

There are many naturally gluten-free foods that you don’t need to worry about when shopping. Fruits, vegetables, meat, poultry, fish, and most dairy products are all naturally gluten-free. Just be sure to check for any added sauces, marinades, or seasonings that may contain gluten.

A colorful selection of fresh fruits and vegetables

Gluten-Free Alternatives 🚫🌾➡️✅

When it comes to gluten-free alternatives, there are many options available. Some of my favorites include:

  • Gluten-free pasta made from rice, corn, or quinoa
  • Gluten-free bread made from rice, tapioca, or potato flour
  • Gluten-free flour blends for baking
  • Gluten-free crackers and chips made from corn, rice, or cassava flour

Just be aware that some gluten-free alternatives may not taste the same as their gluten-containing counterparts. It may take some experimentation to find the ones you like.

A selection of gluten-free pasta, bread, and crackers

Cross-Contamination 🙅🏻‍♀️🌾

Cross-contamination is a big concern when it comes to gluten-free products. This occurs when a gluten-free product comes in contact with a surface or utensil that has touched gluten-containing products. To avoid cross-contamination, be sure to:

  • Use separate cutting boards, utensils, and cookware
  • Clean surfaces and utensils thoroughly before use
  • Be cautious when dining out and ask about the kitchen’s procedures for avoiding cross-contamination

A person cleaning a cutting board with soap and water

Try New Recipes 🍴😋

Eating gluten-free doesn’t have to be boring! There are so many delicious recipes out there that are naturally gluten-free or can be easily adapted. Don’t be afraid to try new things and experiment in the kitchen. Some of my favorite gluten-free recipes include:

  • Zucchini noodles with homemade pesto sauce
  • Gluten-free pizza with a cauliflower crust
  • Chicken and vegetable stir-fry with gluten-free tamari sauce

A person holding a plate of gluten-free zucchini noodles with pesto sauce

Conclusion 🎉🌾

And there you have it, folks! A beginner’s guide to navigating gluten-free grocery shopping. Remember to always read labels, look out for hidden sources of gluten, and avoid cross-contamination. But most importantly, don’t be afraid to try new things and have fun in the kitchen! 👩🏻‍🍳👨🏻‍🍳

A person with a shopping cart full of gluten-free products, smiling and giving a thumbs up