If you or a loved one are gluten sensitive, gluten intolerant, or simply seeking the benefits of a gluten-free lifestyle, we don't need to tell you how hard it is to find foods to fit your gluten-free diet. Wouldn't it be nice to have a printable grocery list of common gluten-free foods? Now you do. Read on for more information about the foods included in our list.
Shop gluten-free groceries with Co-op Market.
Produce: Gluten-Free Fruits and Vegetables
As a general rule, fresh fruits and vegetables are safe for gluten sensitive and celiac sufferers. Canned fruits and vegetables are usually safe as well, but you need to check the label for information about whether the food was processed using equipment that also processed gluten-containing foods or whether it has other gluten-containing ingredients mixed with the fruits or vegetables.
Reading the labels on items such as dried fruits to be sure they’re gluten-free and have not been processed near products that contain gluten is also important. Consider making your own trail mix with nuts and dried fruits that you can verify are gluten free. Some of our favorite options include:
Gluten-Free Breads & Pasta
Because wheat and its derivatives are the foundation for many types of breads and pastas, finding gluten-free options for these foods can be difficult. However, more companies are responding to that issue, providing some fantastic options to include on your list of foods to eat that are gluten-free.
In addition to pre-made breads, there are also some excellent gluten-free bread mixes that allow you to make your own gluten-free bread, muffins, and pancakes at home, including:
- Breads From Anna Yeast Free Bread MIx
- Breads From Anna Dairy & Corn Free Bread Mix
- Breads From Anna Apple Pancake & Muffin Mix
Condiments: Gluten-Free Sauces, Dressings, Marinades & More
When beginning a gluten-free diet, many people put a lot of thought into main meal items such as meat or bread while overlooking the sauces, dressings, marinades, and spices often used to flavor these foods. Before you add any of these items to your list of everyday gluten-free foods, be sure to remember that, while many types of spices, sauces, and condiments initially begin as gluten-free, gluten is sometimes added to the finished product in the form of emulsifiers, stabilizers, or flavor enhancers.
Some of our favorite gluten-free sauces and condiments include:
- Simply Organic Spinach Dip Mix
- Simply Organic Italian Salad Dressing Mix
- Simply Organic Ranch Salad Dressing Mix
Gluten-Free Dairy Products
Dairy is among the list of naturally gluten-free foods, including products such as plain, unflavored dairy, butter, plain yogurt, and cheese. However, those looking for gluten-free options should use caution when selecting dairy products that have flavorings and other additives such as thickeners, modified food starch and malt, which all can contain gluten.
Gluten-Free Meat, Poultry & Seafood
Unprocessed meat, poultry, fish, and seafood are popular items on most people's gluten-free grocery list, as it is naturally gluten-free. However, you should be sure to check the label for information about the packing facility and equipment that was used on the meat to ensure there was no cross-contamination from gluten-containing products that were handled with the same equipment.
If you're buying fresh meat from the store's butcher section, you should inquire about the practices used in packaging the meat. Be aware that flour and other fillers used in packaged meats often contain gluten.
Similarly, if you’re buying dried meat products, such as jerky, it’s equally important to check for additives that contain gluten. Read the packaging to be sure any preserved meat products haven’t been contaminated by being processed around products containing gluten. Some of our favorite gluten-free meat options are:
Meat Substitutes: Gluten-Free Vegetarian Protein Sources
Are you a vegetarian looking for some protein options to add to your list of foods to eat that are gluten-free? Gluten is a concern with vegetarian options due to the heavily processed nature of these products. As a result, many veggie burgers or faux-meat products may contain gluten as an additive in order to approximate the taste or texture of meat. Look for brands that are known to be entirely gluten-free when choosing vegetarian protein sources.
Eating natural, whole foods can be a great way for vegetarians on a gluten-free diet to get protein. However, it’s important to use caution given that they may be grown near wheat or dried and processed near foods containing gluten.
Some gluten-free vegetarian protein options to consider are:
- Dried beans
- Canned beans
- Lentils
- Chickpeas
- Beans
- Soybeans (edamame)
Naturally Gluten-Free: Nuts & Seeds
No list of gluten-free foods for celiac disease would be complete without a supply of nuts and seeds. Nuts and seeds are gluten-free whether raw or cooked. It is important to check the labels for potential cross-contamination and to avoid flavored nut and seed mixes that have a high likelihood of containing gluten in the flavoring.
Add the following gluten-free nuts, seeds, and snacks to your shopping list:
- Nuts (such as cashews, peanuts, almonds, and walnuts)
- Seeds (including pumpkin seeds, sunflower seeds, and chia seeds)
- GoMacro Dark Chocolate + Almonds MacroBars
- Caveman Foods Grain-Free Blueberry Almond Granola Bar
- Caveman Foods Salted Almond Butter Protein Bars
Gluten-Free Beans & Legumes
Plain legumes, such as chickpeas and lentils are naturally gluten-free, but can sometimes be subject to trace amounts of gluten due to cross-contamination in the growing, harvesting, or processing of the product. Dry beans are often the safest gluten-free choice, but canned beans are also gluten-free if they are not canned in a sauce or additive that contains gluten. As always, it is good to check the labels for processing equipment and facility information as well as additives that the product contains.
Pantry: Gluten-Free Grains, Flour, Cereals & Starches
You may be surprised to find that your printable list of gluten-free foods contains grains. Caution must be used, however, when selecting gluten-free grains, flour, cereals, and starches as many of these products inherently contain wheat or wheat by-products that are not gluten-free.
Some gluten-free choices to add to your shopping list can include:
- Bob's Red Mill Gluten-Free Oat Bran Cereal
- Bob's Red Mill Gluten-Free Rolled Oats
- Bob's Red Mill Unmodified Potato Starch
Gluten-Free Snacks & Sweets
A gluten-free diet does not have to mean you give up snacks and sweets. After all, everyone deserves a treat. While many of your go-to sweets are highly processed, there are a number of delicious alternatives you should try. Check out:
Beverages: Gluten-Free Juices & Soft Drinks
The list of naturally gluten-free foods is actually filled with beverages, from 100 percent fruit juice, to sports drinks, to sodas and soft drinks. Alcoholic beverages are where you need to be wary as most of these beverages are derived from grain-based alcohols and yeast, which contain gluten.
Some naturally gluten-free beverages to add to your shopping list include:
- Water (sparkling or still)
- Tea
- Coffee
- 100% fruit juice
- Apple cider
- Sports drinks
- Soda (diet or regular)
- Hard cider
- Gluten-free beer and wine
Grocery List
Download Our Printable GF Grocery List & Shop Gluten-Free with Co-op Market
Let us help you take the guesswork out of shopping for gluten-free products. Click here to download our printable gluten-free grocery list.
