Gluten-Free Diet: Buying Gluten-Free Foods

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  • Young men's version of this guide


How can I still eat my favorite foods?

Eating and baking gluten–free has become much easier recently as more companies now make gluten–free products. You can now buy gluten–free breads, rolls, pasta, pizza crusts, buns, bagels, donuts, cookies, muffins, pretzels, cereals, and desserts. The following list of brands has a great selection of gluten–free foods which you can buy directly from their websites or at many grocery stores. This list is not meant to be an endorsement of these brands, is not all encompassing, and because products change over time, you should still check the ingredient labels of all products.

Here are some brands that carry gluten-free products

How do I shop for gluten–free foods at the grocery store?

Many grocery chains carry the gluten–free brands mentioned above. These products are commonly found in the aisles that contain natural and organic foods or they may even have their own section, labeled “gluten-free foods.” Often gluten-free bread, bagels, and prepared food is found in the freezer. It’s also important to remember that most of the fresh foods found along the perimeter of the store (outside aisles) including fruits, vegetables, meat, poultry, fish, and dairy are naturally gluten–free. Rice, beans, peanut butter, nuts, cooking oils, and corn and rice cereals are also typically gluten–free.

Watch for possible gluten cross–contamination when shopping. This means foods that have gluten in them come in contact with gluten–free foods. Be aware of gluten cross–contamination at the deli counter (shared serving utensils, meat/cheese slicer) and salad bars.

Gluten-Free Grocery Lists:

  • Milk
  • Cheese
  • Plain Yogurt

  • Plain fresh or frozen fruit (without any added ingredients)

  • Plain fresh or frozen vegetables (without any added sauces or breaded toppings)

  • Brown Rice
  • Gluten-free Cereal/Oatmeal
  • Quinoa flakes (very similar to oatmeal)
  • Gluten-free Bread
  • Gluten-free Waffles
  • Quinoa
  • Rice/Corn/Quinoa pasta
  • Black bean/lentil/chickpea pasta
  • Corn
  • Millet
  • Sorghum
  • Amaranth
  • Buckwheat

  • Gluten-free frozen entrees, soups/chili
  • Gluten-free frozen Chicken Nuggets
  • Beans: black beans, chickpeas, northern beans (no added ingredients/sauce)
  • Gluten-free Luncheon Meats
  • Canned Tuna
  • Ground 100% Beef
  • Fresh or frozen poultry
  • Plain tofu
  • Whole fresh eggs
  • Gluten-free veggie burgers
Snacks and Desserts:

  • Gluten-free snack bars
  • Corn tortilla or potato chips
  • Gluten-free crackers
  • Nuts: Plain almonds, walnuts, soy nuts
  • Popcorn
  • Gluten-free cookies
  • Gluten-free ice cream (make sure to check the label)
Condiments and Seasonings:

  • Salsa
  • Peanut Butter (Note: reduced–fat may contain gluten)
  • Jelly
  • Ketchup
  • Maple Syrup
  • Hummus
  • Tzatziki
  • Guacamole