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Stock Your Pantry Like a Nutritionist

Jan 4 2021
7 min read
close-up of jars with different grains and pastas

Grocery store shelves are filled with more gluten-free options than ever before...

...making it easier for the millions suffering from celiac disease and gluten sensitivities to enjoy a wider variety of food than they could in the past.

If you’re giving up gluten — a protein composite found in many foods containing wheat, barley, and rye — you may know that doing so can mean fewer uncomfortable symptoms such as abdominal pain, diarrhea, and fatigue. Still, combing the grocery aisles and reading every label in search of “safe” foods can be overwhelming.

Before you head to the store, it’s important to remember that processed foods, whether they contain gluten or not, should still make up only a small portion of your total diet. And contrary to popular belief, just because something is gluten-free doesn’t mean it’s good for you. You should evaluate the ingredients just as you would for any other food item.

One cause for concern: Most gluten-free alternatives are made from refined rice flour, not whole grains. Gluten-free processed foods also usually contain vegetable gums and thickeners as stabilizers. While these ingredients don’t pose a health hazard, they can cause uncomfortable gas and bloating that may leave you wondering why you’re not getting relief from your symptoms even though you’ve changed your diet.

So, think of shopping for gluten-free foods as not only finding options that are “safe” to eat, but also as an opportunity to cut out many processed foods from your diet. One way to do that is by making whole vegetables and unprocessed whole grains the starch in your meals more often. Have spaghetti squash instead of gluten-free pasta with your marinara, serve an ear of corn, or opt for a legume like beans, lentils, or peas. When you do buy gluten-free pantry essentials, like bread and crackers, seek out products made from whole grains.

Now that you’re armed with this healthy philosophy toward gluten-free eating, here are some tips to help you navigate grocery store aisles and stock up on safe and nutritious foods:

Decipher Gluten-free Labels

The Food and Drug Administration (FDA) requires that products labeled “gluten-free” contain no ingredients from gluten or gluten derivatives; these foods can still contain less than 20 parts per million of gluten, a safe amount for most people with celiac disease.

That said, you should be wary of labels that claim to be “low gluten,” “no gluten,” “no gluten ingredients,” “naturally gluten-free,” and “celiac friendly,” as these terms aren’t regulated. Consider putting the product back on the shelf if there’s another option with a label you can trust.

Make Educated Selections

You know that wheat breads are a definite “no” when it comes to a gluten-free diet, but the list of foods you should steer clear of if you’re avoiding gluten is much more extensive. The following foods usually contain gluten: bread, pasta, noodles, pastries and baked goods, crackers, cereal and granola, breakfast foods (like pancakes), breading and coating mixes, croutons, sauces and gravies, and beer and malt beverages. Two other common foods, french fries and potato chips, can also be hidden sources of gluten.

Here are other foods to look for and to avoid:

Grains and Flours

What’s Safe: rice, cassava, corn, soy, potato flour, tapioca, bean flours, sorghum, quinoa, millet, buckwheat groats (kasha), arrowroot, amaranth, teff, flax, chia, yucca, gluten-free oats (see note below), and nut flours. Again, look for whole-grain versions when buying processed grain products.

What to Avoid: wheat, rye, barley, triticale, wheatberries, durum, emmer, semolina, spelt, farina, faro, graham, einkorn wheat, malted barley flour, and brewer’s yeast.

A note about oats: If you have celiac disease, it’s advisable to restrict oat products for several months, as even those made in a dedicated gluten-free facility are exposed to agricultural drift from other crops, which can result in enough gluten to trigger symptoms. You can try introducing certified gluten-free oats after several months, depending on the recommendation of your nutritionist or health care provider, and see if they are tolerated.


What’s Safe: wheat-free tamari, ketchup, relish, yellow mustard, and vinegar (apple cider, balsamic, distilled white/grape/wine, rice, and spirit)

What to Avoid: malt vinegar, soy sauce, sauces and gravies made from hydrolyzed wheat protein, and teriyaki sauce

Nuts and Seeds

What’s Safe: unprocessed nuts and seeds

What to Avoid: seasoned nuts and seeds


What’s Safe: gluten-free beer, ale, and lager; liquor and wine

What to Avoid: beer, ale, lager, and malt beverages

Keep in mind that this is not a complete list, and that not all products clearly indicate on their label whether or not the food has gluten. To learn more about what you can safely put on your plate, consult “Your Guide to Gluten-free Eating,” which lists ingredients that are sneaky sources of gluten (like “flavoring” and “seasoning”), and

It’s also important to be aware of cross-contamination with gluten-containing foods, both at the store and at home. At the supermarket, avoid bulk bins with shared scoops. If you live alone, throw out or give away anything that contains gluten or could have been contaminated with gluten, such as peanut butter or mayonnaise that was spread on wheat bread. If you live with others, consider putting brightly colored stickers on all gluten-free foods. Porous tools can harbor gluten and possibly contaminate your gluten-free food, so discard wooden cooking utensils and cutting boards. Clean your dishes and utensils thoroughly to remove all traces of gluten and try to have two sets of sifters and colanders for flour and pasta, as well as two toasters.

Even with these guidelines, your trips to the supermarket might take longer when you first go gluten-free, so be patient. Plan to spend a little extra time reading labels and educating yourself about the best options for you. Major health food stores typically offer a printed list of their gluten-free products, which could make shopping for these items a bit easier.

It takes time and effort to create a gluten-free pantry and kitchen, but it’s worth it to help your body heal and see your symptoms of gluten intolerance start to disappear.