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It is much easier to find gluten free products than it used to be, but it still may seem overwhelming trying to navigate through the grocery store. The good news is many foods that are great for your body are also naturally gluten free: fruits, veggies, eggs, minimally processed meats, potatoes, brown rice, some whole grains, nuts, etc.  When starting the gluten-free diet, stock up on these items first, especially since they are what’s best for your body anyway!

Start with what you can have in your diet, then work on replacing the staples with gluten free substitutes, such as bread, bagels, cereal, buns and a few treats. Udi’s has some great options as replacements for your gluten-full counterparts (see our product page and store locator page). You can also find some great recipes on our website and on our Facebook page.

You might be surprised by certain items that do contain gluten, such as soy sauce, ketchup, seasonings and processed snacks. Gluten can be a sneaky ingredient, so it is important to become a label reader.  If you need some help navigating the nutrition labels, check on Celiac Sprue Association’s website guide: http://www.csaceliacs.info/label_reading_101.jsp.

 

Gluten Free Staples

  • Beans, Peas, Legumes
  • Buckwheat*
  • Butter**
  • Cheese (unprocessed)**
  • Corn – Cornmeal, Polenta, Masa, Grits
  • Eggs
  • Flax
  • Fruits (fresh is best)
  • Meats and Fish**
  • Milk
  • Millet*
  • Oils – Vegetable, Canola, Olive
  • Nuts  – Plain, Flours
  • Potato – Flour, Starch
  • Quinoa
  • Rice  – All types, flours
  • Seeds
  • Sorghum
  • Soy – Milk, Cheese, Tofu
  • Spices – Pure (beware of seasonings**)
  • Tamari
  • Tapioca – Starch, Flour
  • Vanilla – Extract**
  • Vegetables (fresh is best)
  • Vegetable Broth
  • Yeast (except Brewers Yeast)
  • Yogurts**

*Beware if combined with other flours
** Read labels for gluten-filled additives

Foods To Avoid

  • Barley (including sprouted)
  • Barley Malt
  • Beer (unless specified as gluten free)
  • Bouillon Cubes
  • Bran
  • Bread Crumbs
  • Breaded Foods
  • Bulgar
  • Cake Flour
  • Couscous
  • Duram
  • Farina
  • Flour Tortillas
  • Graham – Flour, Crackers
  • Hydrolyzed Wheat Protein
  • Malt – Vinegar, Flavoring, Syrup, Extract
  • Matzah/Matzo
  • Oats (unless specified as gluten free)
  • Pasta (unless specified as gluten free)
  • Ramen Noodles
  • Rye, Spelt, Kamut, Triticale
  • Semolina
  • Soy/Teriyaki Sauce (unless specified as gluten free)
  • Tabbouleh
  • Udon
  • Vegetable Starch
  • Wheat Germ or Bran
  • Wheat Starch
  • Wheat – Grains, Flours, Pasta, Sprouted