Tips For Gluten-Free Grocery Shopping
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Tips for Gluten-Free Grocery Shopping
As anyone following a gluten-free diet can tell you, shopping for groceries can be a challenge. Gluten is hidden in many foods you'd never suspect, so it's important to be vigilant about your choices. Here are some tips and guidelines to help you with your gluten-free grocery shopping:
- The more processed the food, the more likely it is to contain gluten.
- The fresher the food, the more likely it is to be gluten-free.
- Shop the perimeter of the grocery store first. That's where you're most likely to find naturally gluten-free foods such as produce, meat, poultry, seafood and dairy products. But you should still read the ingredient list of any foods that are packaged (especially dairy products).
- When shopping the inner aisles of the grocery store, you'll need to read labels. And remember, just because a product is labeled 'organic' or 'wheat-free', that does not mean it's gluten-free.
- When choosing packaged food, typically 'safe' items include such things as corn products, plain frozen vegetables, rice products, tomato sauce, dried beans and legumes, spices and herbs, tapioca, honey, jams and preserves and peanut butter. Choose grains and frozen meals that are labeled 'gluten-free'.
- Most foods made from grains contain gluten. Avoid these foods unless they're labeled as gluten- free or made with corn, rice, soy or other gluten-free grain.
- If you are in doubt about whether an item is gluten-free, don't purchase it until you can verify its ingredients.
- Although more and more stores are carrying gluten-free items, you may want to speak to the store manager about the possibility of the store carrying more of them, or at least specific things you're looking for. Store managers are usually more than willing to help.
And of course, there's the expense associated with purchasing gluten-free products. Here are some things you can do to minimize the expense:
- Choose foods that are naturally gluten-free, such as fresh fruits and vegetables, rice and meat.
- Cook from scratch. On the nights you have time, cook a big meal (pot of soup, casserole, whole chicken) and refrigerate or freeze meals to eat later in the week.
- Purchase gluten-free essentials such as rice or bread mix in bulk. Places such as Sam's Club and Costco usually have items such as these, and in the long run, it will save you both time and money.
- Compare prices from ads. Many stores will price match items, so be sure to keep up on the circulars. Once again, you'll save both time and money.
While gluten-free grocery shopping may take a little more time, it can definitely be manageable - and after all, isn't your health is worth it?
For more information, visit www.mayoclinic.com, www.livingwithout.com, www.csaceliacs.org, www.glutenfree.com and www.webmd.com.
