How to Grocery Shop for Gluten Free Living

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If you’ve embarked on your elimination diet and have a sense that gluten-free living may be in your best interest, you may be wondering what to do next, particularly since “going gluten-free” often evokes concerns of very restricted eating with few to no tasty, affordable options to be found. Not the case!

Making the transition to living gluten-free can actually be quite a cinch, particularly when you’re fueled with the knowledge that this new way of eating will actually help you live in your body more comfortably and with more energy and radiance than before.

Now that you’ve jumped on the bandwagon, it’s time to – quite literally – put your money where your mouth is.

Here’s how:

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Some of my favorite GF substitutes copyright Sprout and Rosebud

Swap out gluten-filled favorites with gluten-free varieties and whole foods.
Choose the products with the fewest ingredients listed, and even more importantly, no matter the length of the list of ingredients, select the products with ingredients you can actually pronounce!
As they say, if it took a laboratory to create it (with unpronounceable chemicals), it would take a lab to digest it. Give your body a break and try to avoid ingredients that are the length of your arm 😉

Choose pastas that have a blend of grains, like quinoa, rice, and/or corn, which will cook more like the pasta you may already be used to. I’ve found pastas made solely of rice tend to be a little mushier if cooked the traditional way. Asian noodles composed of only rice will have different cooking instructions, so make sure to read the packaging.

Baked goods, like bagels, breads, etc., found in the refrigerated section tend to be more like gluten-filled items with more familiar textures and tastes.

**Even better for your body and your wallet: Choosing whole foods, like beans, sweet potatoes, quinoa, buckwheat or even brown, black, or red rice, which can be bought in any grocery store and even in bulk at natural food stores. Plenty of traditional recipes can be de-glutened by swapping these ingredients for their gluten-filled counterparts.

Don’t forget that beer contains gluten, too, so look for gluten-free beers or ciders to help whet your whistle. (Wine and liquors are considered GF by the Celiac Foundation.)

As you’re starting to make these small, but somewhat drastic changes, the most important piece of the puzzle is to approach this process with playfulness and curiosity. Sometimes, the recipes will not turn out as you think (don’t worry; it’ll get better with a small amount of practice and you might even create your own unique recipes!), or you might fall off the wagon and pick up a non-gluten-free cupcake. It’s ok!

Be kind and patient with yourself, and keep on keepin’ on. You are worth the journey and the work, and this new way of living will become a lot more fun and rewarding than you might have ever imagined!

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