Gluten free shopping can be tricky and times – frustrating and complicated if you’re not used to it. Lucky for us however I have come up with a few ways to accomplish the gluten free shopping challenge. Making it simpler, easier and maybe even faster. I’ve let you simply have to make use of your resources properly. One of the hardest things when first starting out on a gluten free diet is being able to recognise what ingredients in foods actually contain gluten. So let’s go over how you can look for gluten in your foods ingredients lists.
First of all, what you can do and I highly recommend is preparing a gluten free food list that’s heavily based on fresh ingredients so you do not have to endeavor reading food labels when you’re gluten free shopping. Gluten is mainly found in processed good so buy simply sticking to buying fresh farm fruits and vegetables, meat and spices, you’re basically guaranteeing a gluten free dining experience every day. And of course a much easier and happier shopping experience too.
A great TIP is get yourself acquainted with reliable gluten free food brands so you know immediately what to pick out when pursuing those never ending shopping aisles. Gluten free brands like (Australians) Organ, Freedom Foods, Livwell, Lotus Organic Foods and Bard’s Tale as well as(the America’s) Blue Diamond, Bell & Evans, Dr. Schar USA, French Meadow Bakery and Bob’s Red Mill. The brands known by country or by state may differ but personal Australian favorites include Healthybake, Zehnder, Spring Wellness and Naturis. With these, you shouldn’t be at a loss for choices, whether online or offline gluten free shopping.
Research: Doing your research is always a fantastic help into finding out what is and isn’t gluten free. It’s a great idea to look for gluten free approved foods by U.S. Food and Drugs Administration as well as certifications from the Gluten-Free Certification Organization, the National Foundation for Coeliac Awareness and the Coeliac Sprue Association.
Lastly while shopping be sure to check for the presence of the following ingredients when reading food labels so you instantly know if the item is not gluten free.
- Wheat, wheat bran, wheat protein, wheat starch, wheat germ oil, Triticum vulgare, Triticum spelta, couscous, farina, seitan
- Barley, barley grass, malt, Hordeum vulgare
- Rye, Secale cereale
- Whole grain oats, Avena sativa
- Modified food starch
- Dextrin, maltodextrin
- Hydrolyzed vegetable/plant protein, textured vegetable protein
- Natural flavour, natural flavouring
- Artificial flavour, artificial flavouring
- Vegetable starch
And if the item you’re looking to buy is of caramel color, you might have to think twice about it’s gluten content as more than likely it contains gluten.
Reading food labels and figuring out which rations should go into your gluten free food list becomes easier over time as you get used to the the above steps/tips and before you know it, it’s all second nature. As you experience the perks of the diet transition, you might even find the gluten free shopping experience more fulfilling then hair pulling.
Want to find out more about Shopping Gluten Free?
Here are some more great reads:
> 10 Must have’s for a Gluten Free Pantry
> How to get Started on a Gluten Free Diet
> 8 Gluten Free Grain Alternatives