The Ultimate Gluten-Free Grocery List: What to Buy & What to Avoid

 

🛒 The Ultimate Gluten-Free Grocery List: What to Buy & What to Avoid

Last updated: [June 2025]
By: Heal & Glow with Gluten Free Foods

🌾 Why Clean-Label Shopping Matters on a Gluten-Free Diet

When I first went gluten-free in April 2020, grocery shopping felt like decoding a foreign language. Every aisle was a minefield of hidden gluten—wheat flour in soy sauce, barley malt in cereal, or oats contaminated with gluten.

That’s why a clean-label, intentional shopping strategy is essential. Whether you have celiac disease, gluten intolerance, or are simply trying to reduce inflammation, this ultimate gluten-free grocery list is here to guide you with confidence.

🧺 Gluten-Free Pantry Staples

These are your everyday heroes—items to stock for quick, healthy meals:

• Canned beans (check for BPA-free & no additives)

• Coconut milk (full-fat for creamy curries)

• Tomato purée and diced tomatoes

• Certified gluten-free oats

• Apple cider vinegar

• Organic spices (without anti-caking agents)

• Olive oil, ghee, and avocado oil

• Lentils, moong dal, rajma

• Chickpea flour (besan)

• Rice noodles or vermicelli

✅ Always check for "Certified Gluten-Free" labeling to avoid cross-contamination.

🌾 Gluten-Free Grains, Flours & Pasta

Replace wheat with these gut-loving, nutritious grains and flours:

Grains:

• Quinoa

• Brown rice & wild rice

• Buckwheat (kuttu)

• Amaranth (rajgira)

• Millet (jowar, bajra, ragi)

• Corn (makki)

• Sorghum

• Teff (optional)

Flours:

• Almond flour

• Coconut flour

• Chickpea flour

• Rice flour

• Arrowroot starch

• Potato starch

• Tapioca flour

Pasta:

• Brown rice pasta

• Lentil pasta

• Chickpea pasta

• Quinoa pasta

🥛 Dairy & Non-Dairy Tips

Whether you include dairy or not, be cautious of hidden gluten in processed options:

• ✅ Plain Greek yogurt (unsweetened)

• ✅ Paneer or cottage cheese (check ingredients)

• ✅ Milk (unflavored)

• ❌ Avoid processed cheese sauces, flavored yogurts, and malted milk drinks

• ✅ Plant-based milks: almond, coconut, oat (certified GF), rice milk

• ❌ Avoid oat milk unless certified gluten-free (many are cross-contaminated)

🍿 Snacks, Sauces & Condiments (Read Closely!)

Gluten hides in the most unexpected places:

• ✅ GF snack brands: Hippeas, Popchips, Siete chips, Simple Mills crackers

• ✅ Hummus (check ingredients)

• ✅ Peanut butter (just peanuts + salt)

• ✅ Salsa (clean-label only)

• ❌ Pretzels, malt vinegar, imitation crab

• ❌ Soy sauce (unless Tamari or labeled gluten-free)

• ✅ Coconut aminos – great GF soy sauce replacement

• ❌ Ready-made gravies, soups, and spice mixes (often contain flour or malt)

⚠️ Hidden Gluten Sources in Packaged Foods

Be extra cautious with:

• Flavored yogurts

• Ice creams with cookie/cake pieces

• Beer (unless labeled gluten-free)

• Granola bars

• Frozen meals

• Bouillon cubes

• Breakfast cereals (look for “barley malt”)

🔍 Ingredients to avoid:

• Wheat flour

• Barley, rye

• Malt/malted extract

• Modified food starch (unless labeled GF)

• Hydrolyzed wheat protein

• Brewer’s yeast

🛍️ Best Gluten-Free Shopping Spots

✅ Trader Joe’s

• Affordable gluten-free frozen meals

• GF waffles, bread, pizza crust

• Brown rice pasta and quinoa

• Coconut aminos and sauces

✅ Whole Foods

• Dedicated gluten-free bakery section

• Extensive GF snack options

• GF baking mixes and flours

• Labels everything clearly

✅ Costco

• GF rotis and atta

• Big packs of almond flour

• Organic quinoa and rice

• GF granola bars and frozen meals

📄 Free Printable: Gluten-Free Grocery Checklist

🖨️ Download your free PDF checklist here: [ coming soon]
Keep it on your phone or print it before you head to the store. It includes:

• Pantry staples

• Breakfast items

• Baking flours

• Protein and snack options

• “Watch out” ingredients

🧠 How to Read Ingredient Labels Like a Pro

When in doubt, follow these rules:
✅ Look for “Certified Gluten-Free” seals
✅ Choose products with fewer than 10 ingredients
✅ Avoid products with vague terms like “natural flavoring” unless clarified
✅ Don’t rely on "wheat-free"—that doesn't mean gluten-free
✅ Use apps like “Fig: Food Scanner” or “Gluten-Free Scanner” to check products

🎯 Final Thoughts

You don’t have to be overwhelmed by gluten-free shopping. With a little knowledge and a reliable list, you can build a pantry that supports your energy, gut health, and overall well-being.

Pin or Share this Post if it helped you—and tell a friend starting their gluten-free journey. 🌾💛