A majority of unprocessed foods can fit into your gluten-free grocery list. So, you will have a wide range of items to choose from.
Wheat, barley, and rye contain gluten, a group of proteins. Moisture and elasticity provided by gluten maintain the shape of food items. People with celiac disease are gluten intolerant and should avoid foods with gluten. Otherwise, gluten is safe for the majority of the population. A detailed list of gluten-free grocery items is provided in this article for your reference.
Gluten-Free Foods for Your Grocery List
Below is a wide range of foods that are gluten-free and can be a part of your grocery list. Generally, these foods are gluten-free but it also depends on the processing adopted by various brands. For instance, if both gluten-free and gluten-containing foods are processed in the same warehouse, there are chances these gluten free foods might have gluten in negligible amounts.
You should be very careful in selecting food items if you have celiac disease. You should go through the label thoroughly and necessarily buy gluten free foods.
1. Gluten-Free Whole Grains
Most whole grains are gluten-free while some of them contain gluten. You should ensure that the whole grains you are buying have gluten-free certification. Following is the list of whole grains that fall under the gluten free food category:
- Brown rice
- Buckwheat
- Sorghum
- Quinoa
- Wild Rice
- Millet
- Tapioca
- Amarnath
- Gluten-free oats
- Arrowroot
Whole Grains to be Avoided:
- Barley
- Rye
- Triticale
These gluten-containing grains are normally used in products like cereals, bread, pasta, crackers, and baked foods.
Wheat Varieties to be Avoided:
- Wheat berries
- Graham
- Whole wheat
- Bulgur
- Farina
- Farro
- Durum
- Bromated Flour
- Kamut
- spelt
2. Proteins
Normally, plant and animal-based proteins are gluten-free. Gluten-containing ingredients, such as flour, soy sauce, and malt vinegar, are fillers in proteins that are processed.
Gluten-free Proteins:
- Red meat
- Poultry (Fresh turkey and chicken)
- Seafood (Fresh shellfish, scallops, fresh fish)
- Legumes (lentils, beans, peanuts, peas)
- Unflavoured soy foods (tempeh, tofu, edamame and more)
You should double-check for gluten content before adding these proteins to your cart:
- Vegetarian burgers, which are meat substitutes
- Cold cuts or lunch meats
- Processed meats like pepperoni, salami, sausage, bacon, and hot dogs
- Ground meats
- Proteins combined with seasonings and sauces
- Ready-to-eat proteins
Proteins to be avoided:
- Breaded fish, poultry, and meat
- Proteins combined with wheat-based soy sauce
- Seitan
3. Gluten-Free Fruits & Vegetables
Fruits and vegetables are, by nature, gluten-free. Fruits and vegetables are processed with additives that contain gluten to add flavour and thickness. Some of the ingredients, like modified food starch, malt, and hydrolyzed wheat protein, are added to vegetables and fruits that are processed.
The list of gluten-free fruits and vegetables provided below are just examples and not exhaustive.
Gluten-free vegetables:
- Onions
- Mushrooms
- Bell peppers
- Greens like kale, spinach, swiss chard
- Cruciferous vegetables like broccoli and cauliflower
- Carrots
- Green Beans
- Raddish
Gluten-free fruits:
- Bananas
- Peaches
- Apples
- Citrus fruits like grapefruit and oranges
- Berries
- Pears
You should read the label carefully while adding canned, dried, frozen, or pre-chopped fruits and vegetables to your grocery list as they may contain additives that contain gluten.
4. Dairy Products
The majority of dairy products are gluten-free naturally. They become gluten-laden when processed with additives like modified food starch, malt, or thickeners. You should watch out for these gluten-laden products when you are shopping for dairy products.
Gluten-free Dairy Products:
- Ghee and butter
- Milk
- Cream
- Cheese
- Sour Cream
- Cottage cheese
- Yoghurt
Dairy Products to be Avoided:
- Milk drinks and yoghurt that are malted or flavoured
- Cheese products that are processed
- Ice creams with additives that have gluten
5. Fats and Oils
Fats and oils are gluten-free naturally unless they are processed and made gluten-laden with additives to change the consistency and texture.
Gluten-free Fats and Oils:
- Olives and olive oil
- Coconut Oil
- Avocados and avocado oil
- Ghee and butter
- Vegetable seed oils like sesame oil, sunflower oil and canola oil
Fats and Oils to be Avoided:
- Fats and oils with additives
- Cooking spray
6. Condiments, Spices, and Sauces
Spices, condiments, and sauces are generally gluten-free unless they are combined with additives like stabilisers, emulsifiers, and enhancers of flavour, which make them gluten-laden. Some ingredients added to spices, sauces, and condiments while processing is wheat starch, hydrolyzed wheat protein, or wheat flour.
Gluten-free Spices, Condiments, and Sauces:
- Coconut aminos
- Tamari
- Apple cider vinegar, white vinegar, distilled vinegar
Spices, Condiments, and Sauces to be Avoided:
- Malt Vinegar
- Teriyaki Sauce and wheat-based soy sauce
Spices, Condiments, and Sauces to be Reassured:
- Worcestershire sauce
- Tomato sauce
- Mustard and ketchup
- Barbecue sauce
- Pickles and relish
- Pasta sauce
- Mayonnaise
- Salad dressing
- Marinades
- Rice Vinegar
- Gravy and stuffing mixes
7. Beverages
Certain gluten-free beverages can also be a part of your grocery list. Some beverages like alcoholic drinks, contain barley, malt, and other grains contain gluten and should for sure be eliminated from your gluten-free diet.
Gluten-free Beverages:
- Water
- Tea
- Coffee
- Fresh Fruit Juice
- Hard ciders, wine, and beer made from grains that are gluten-free
- Lemonades
Beverages to be Reassured:
- Mixed drinks or pre-made coffee
- Vodka, whisky, and gin
- Smoothies that are pre-made
Beverages to be Avoided:
- Non-distilled liquors
- Beers, lagers, and ales made from gluten-laden grains
- Malt beverages like wine coolers
Ingredients to be Cautious Of
You should be wary of some ingredients that indicate that the product is gluten-laden. The list of such ingredients is given below:
- Malt vinegar, malt syrup, and malt extract
- Maltodextrin and modified food starch
- Gluten stabiliser
- Teriyaki or soy sauce
- Wheat flour and wheat protein
- Emulsifiers
Health Benefits of Gluten-Free Diet
People suffering from celiac disease, a medical condition that causes an exaggerated immune response when gluten-laden foods are consumed, should follow a gluten-free diet. Even without celiac disease, people who are gluten intolerant should include gluten free foods in their diet. Studies have indicated that a gluten free diet may help people with irritable bowel syndrome, a digestive disorder that causes gas, diarrhoea, constipation, and stomach pain.
Side-Effects of Gluten-Free Diet
Whole wheat, barley, and rye are naturally gluten-laden. Some processed foods that are gluten-free lack several vitamins and minerals. Including these foods in your gluten free diet may cause a deficiency in folate, niacin, iron, and riboflavin. These nutrients are essential for many bodily functions. Gluten-free diets do not provide sufficient fibre and may cause digestive issues.
To bridge the gap between these essential nutrients lacking in a gluten free diet, you will have to include other foods that are rich in these nutrients.
Gluten-Free Preparations
Here are some suggested gluten-free preparations that you can try:
1. Ragi Roti
Rich in calcium, ragi is a great addition to your gluten-free diet. You can make Rotis with ragi. Ragi flour, along with some seasonal vegetables and mild spices to enhance the flavour, is what goes into the preparation of this dish. It can be served with pickles, chutney, or yoghurt.
2. Mushroom Brown Rice
Brown Rice is a healthier version when compared to white rice. It retains all the nutrients in the bran, which are otherwise lost during the processing. Mushrooms are another healthy addition to the diet. This preparation takes 30 minutes and is rich in flavour.
3. Chicken Quinoa Biryani
This protein-rich preparation is made from quinoa and chicken chunks. It will keep you satiated for longer. It is lightly flavoured and perfect for a light lunch.
Conclusion
If you want to follow a gluten free diet for health reasons, you need not be sceptical about the range of gluten-free products that can be added to your grocery list. There is a wide range of products to choose from for a well-balanced diet.
The foods to avoid in the diet are barley, wheat, and rye. You should double-check processed foods as they have additives that contain gluten. Vegetables, fruits, legumes, dairy products, oils, select whole grains, fresh fish, meat, and poultry are gluten-free naturally.
