Gluten-Free Diet: Building the Grocery List

Gluten is a type of protein found in wheat, barley and rye. It's also found in foods made from these grains. Consuming even the smallest amounts can damage the intestinal tract of someone with celiac disease. Because of this, individuals with celiac disease must follow a strict gluten-free diet. Here are a few tips on building a grocery list and navigating the aisles.

Build a Gluten-Free Grocery List

There are many grains and flours available that don't have gluten. Some safe choices to add to your grocery list include:

• Rice
• Wild rice
• Corn (maize, polenta, grits)
• Sorghum
• Quinoa
• Millet
• Buckwheat
• Amaranth
• Teff
• Gluten-free oats*

These grains may be sold intact, such as a bag of rice, or ground into flour. Some other gluten-free flours you may come across include soy, potato, tapioca, garbanzo bean and arrowroot.

Other foods that are naturally gluten-free include single-ingredient foods like fresh fruits and vegetables, milk, butter, eggs, lentils, nuts and seeds, fish and poultry, honey and water.

*Oats are, by nature, gluten-free. However, they are often contaminated with other gluten-containing grains during processing. Many people with celiac disease are able to tolerate about a ½ cup of dry gluten-free oats per day.

What to Keep Off the List

While the names of some foods give clues to their ingredients, such as whole-wheat crackers or rye bread, other foods in your pantry may surprise you. Always read the ingredient list on the label of processed foods and avoid foods that contain wheat, rye, barley or malt.

Malt products such as malted milk powder, malt flavoring and malt vinegar are generally made from barley and contain gluten. Triticale is a lesser known hybrid of rye and wheat, which should be avoided. There also are several varieties of wheat, including einkorn, durum, farro, graham, Kamut, semolina and spelt, which should be avoided.

Gluten may make an appearance in foods like bouillon cubes, candy, deli meats, hot dogs, communion wafers, French fries, gravy, imitation fish, matzo, modified food starch, rice mixes, salad dressings, seitan, soups and soy sauce, as well as drugs, medications and supplements. Many of these foods are available gluten-free as well, but it’s important to always check the label. In 2014, the U.S. Food and Drug Administration issued guidelines that manufacturers must follow for labeling foods "gluten-free." When in doubt, check with the food manufacturer or go without.

In addition to food, if you’re of legal drinking age and choose to drink alcohol, avoid beers, ales and lagers unless they are specifically labeled gluten-free. This includes any foods that use beer as an ingredient, such as beer cheese soup.

This list is not complete. You may want to discuss gluten-free choices with a registered dietitian nutritionist or physician who specializes in celiac disease. An RDN can help you understand what foods are safe to eat and what foods to avoid for a nutritionally adequate, gluten-free diet.

Navigating the Grocery Store Aisles

At the grocery store, be sure to read food panels carefully. Start by looking for items that say “gluten-free.” However, know that some foods labeled gluten-free may contain small amounts of wheat starch. The FDA allows food to be labeled gluten-free when the presence of gluten in the food is less than 20 parts per million. Do not eat foods containing wheat starch that are not labeled gluten-free.

When a product is not labeled gluten-free, look for wheat, rye, barley, oats and malt in the ingredient list. Unless a gluten-free source is listed (such as corn malt), don't buy it. Also, do not eat foods that say, "contains wheat" next to the ingredients. Brewer’s yeast may or may not contain gluten and should be avoided unless the label states it is gluten-free.

Food products that seem as though they might be gluten-free, such as a rice mix, may have traces of gluten. Read all product labels each time you purchase a product — even if you’ve had it before — as the manufacturer may change an ingredient.

Finally, don't hesitate to speak to your grocer about items you would like to have available in your store.