How to Shop on a Gluten-Free Diet

About 1% of the population has celiac disease, which means they have an autoimmune reaction to gluten, a type of protein found in wheat. This autoimmune reaction causes damage to the intestines - with even just a little bit of gluten in the diet. Because of this, it is extremely important for these people to follow a strict gluten-free diet.

When shopping for gluten free foods, check packaged items to make sure they do not use any wheat-containing ingredients. As of 2014, the FDA set standards for foods labeled as “gluten-free,” so those items are safe for gluten-free shopping lists. When in doubt, check the ingredient lists and watch out for any of the following items:

Wheat, including spelt, farro, durum, graham, Kamut, semolina and einkorn	Oats - oats are naturally gluten-free but often processed in facilities with gluten
Rye	Beers, lagers and ales
Barley, including malt flavoring and malt vingear	Candies, dressings, soups and sauces
Pre-packaged meats - these meats may use fillers and binders that contain gluten

Here are some examples of foods that are safe to add to a gluten-free shopping list:

Gluten-Free Grains & Flours: Rice, wild rice, sago, soy, potato, tapioca, sorghum, millet, quinoa, arrowroot, any type of bean	Single Ingredient Foods: butter, milk, meat, fish, fruits and vegetables, honey, nuts
Gluten-Free Oats	Distilled alcoholic beverages: vodka, gin, wines and gluten-free beers

gluten-free shopping list

It’s important to remember to shop for items that fit into a balanced diet when shopping gluten-free. Look for the gluten-free shelf tags on products when shopping for easy identification of gluten-free items:

Here’s a shopping list to get you started… remember, this is just a sample of the many gluten-free products we offer!

Produce	Fruits and vegetables are naturally gluten-free, so fill your basket up with these items! Salad dressings may use thickeners that contain gluten, so check labels for thickeners or sweeteners and words like “starch” or those that have “malt” in them. You’ll want to avoid these items.
Meats, Fish & Poultry	Meats, fish, and poultry are all naturally gluten-free, but watch out for pre-packaged meats that may use gluten-containing fillers or binders like some lunch meats, hot dogs, breaded products, items marinated in soy or teriyaki, and imitation fish. Try Sliced Lunch Meats Grilling Sausages Breakfast Sausage Hot Dogs Bacon Fully-Cooked Brisket
Dairy	Dairy products are also gluten-free, but some dairy substitutes may have extra ingredients to look out for. Gluten-free options: Butter Margine Milk and Milk Substitutes
Bakery	Most gluten-free breads are found in the frozen food section Gluten-free options Sandwich Bread Tortillas Taco Shells and Tostadas Bagels and English Muffins Buns and Rolls Dinner Rolls
Healthy Living	Nut Butters and Jellies Gluten-free Snacks and Flours
Frozen Foods	Frozen fruits and vegetables are just frozen versions of their raw and gluten-free selves, but check labels for frozen vegetable items that come with sauces just in case those sauces are made with gluten-containing thickeners or sweeteners. Gluten-Free Options Diet Meals Single Meals Children's Meals Family Meals Frozen Breakfast
Cereals, Grains and Mixes	Cereals and Granolas Oatmeal Pankcake Mix
Soups and Broths	Soups and Broths Chilis

Shop gluten-free products online and pick up Curbside.

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How to Shop on a Gluten-Free Diet

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