Grocery List for Gluten-Free Diets

Grocery List for Gluten-Free Diets

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Make a list of naturally gluten-free whole foods to take to the supermarket.

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Adopting a gluten-free diet may be vital for your health. If you have been diagnosed with celiac disease or gluten sensitivity, removing wheat and gluten from your diet is a must. Approach a gluten-free dietary regimen with confidence when your kitchen is stocked with gluten-free foods. Save time by creating a meal plan and grocery list containing only gluten-free foods. Focus on naturally gluten-free whole foods to simplify your grocery shopping.


Vegetables and fruits are naturally gluten-free and rich in vitamins and minerals. The Harvard School of Public Health calls for at least five servings of fruits and vegetables to help control blood pressure, reduce risk of heart disease and stroke and prevent some types of cancer. Include a variety of produce such as carrots, celery, cauliflower, broccoli, spinach, apples, oranges, bananas and grapes on your grocery list. Washing and preparing a large container of vegetables to keep in the refrigerator will increase your chances of snacking on fresh produce. Carrots and celery sticks make an excellent snack when paired with a yogurt-based dip or hummus - both are gluten-free. Fresh fruit paired with cheese cubes or nuts is also a delicious gluten-free snack.

Meats and Seafood

Poultry, beef, wild game, fish and shellfish are naturally gluten-free and an excellent source of protein. Choose poultry, fish and wild game for the leanest options. Opt for organic meats when possible to lessen your risk of exposure to antibiotics or growth hormones. Save money by purchasing meat in bulk when on sale. Freeze portions you won't use within a few days, and then thaw as needed. Vegetarians and those trying to eat less meat should add tofu and other soy foods and legumes to their grocery list to boost protein intake.

Dairy and Non-dairy

Milk and dairy products are naturally gluten-free and a rich source of calcium, among other nutrients. If you are lactose-intolerant, consider plant-based milks such as coconut, soy, rice or almond milk to top cereal, add to smoothies or use in baking recipes. Yogurt, cottage cheese, sour cream and ice cream are all gluten-free. Cheeses such as Havarti, Cheddar, Gruyere, Swiss, Brie, Bleu, Brick and Parmesan - among many others - are also naturally gluten-free. Cheese adds depth to omelets and salads or pairs well with fruit or gluten-free crackers as a snack.

Nuts, Seeds and Legumes

Nuts, seeds and legumes in their pure unadulterated form are naturally gluten-free. Include almonds, walnuts and cashews on your grocery list for snacks, salad toppers or dessert ingredients. Tree nuts are a good source of omega-3 fatty acids, fiber and vitamin E. In fact, regular nut consumption has been shown to lower LDL - the “bad” cholesterol - and reduce heart attack risk. Nut butters and flours, such as almond butter and pecan flour, are also gluten-free and can be used to make snacks or delicious desserts. Pumpkin, sunflower and sesame seeds are naturally free of gluten and make excellent salad toppings or granola ingredients. Legumes such as black beans, peanuts and soybeans are also gluten-free. Peanuts and edamame are excellent snacks, and adding beans to recipes boosts fiber and protein content.

Gluten-free Grains

Gluten-free grains include rice, oats, corn, millet, amaranth and quinoa. Manufacturers of gluten-free crackers, breads, pastries and other products use a mixture of gluten-free grains, starch and binders. Look for the “gluten-free” label on these goods or consider making them from scratch using a pre-made baking mix, available in health-food stores and major grocery chains. Rice cakes and corn tortillas are additional options for a gluten-free grocery list. Be sure to purchase “certified gluten-free” oats, because many types tend to be processed on shared equipment with gluten-containing grains.

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