Diet and Nutrition

Starting off on a Gluten Free Lifestyle After a Celiac Diagnosis

Navigating the Grocery Store

The first areas of a grocery store to look is where the naturally occurring gluten free foods are located. As mentioned, these include:

  • Produce
  • Meats, poultry, and fish
  • Dairy

Also, nuts and legumes are safe.

The produce section takes on a whole new importance because getting enough dietary fiber is still important to one’s diet and overall digestive and heart health. The primary source, therefore, will be vegetables, especially the leafy greens. Additionally, some fruits and berries, like apples and raspberries, contain high amounts of fiber. Basically, produce becomes a great mainstay and even a substitute ingredient in many dishes (as in a lettuce wrap, for instance, as opposed to a sandwich).

Next would be the meat and poultry sections. Opting for the lean choices would be best. When possible, incorporating seafood is always a good idea (unless, of course, in the case of having a shellfish allergy). Some fish, like salmon, are rich in Omega 3 fatty acids, which help decrease inflammation. Thus, this food choice can be quite helpful when dealing with any autoimmune condition.

In addition to plant-based foods and meats, the dairy sectionwould have some healthy choices that might also be instrumental to recovery, like Greek yogurt that contains probiotic cultures and eggs which also contain Omega 3’s. Of course, a person needs to be sure that lactose intolerance is not an issue.

For finding other gluten free alternatives, a conversation with an assistant manager or anther grocery store employee might be necessary in order to locate some of the following items:

  • Gluten free bake mixes
  • Gluten bread and other baked goods
  • Soups and sauces
  • Cereals

Depending on the layout of the store, all or most gluten free products might be located in their own separate sections. (Gluten free bread, for example, is often found in the freezer section along with other items like bagels or toaster waffles of the same type.)They can be easily accessed in one area of the store where customers would know where to find them every time.

On the other hand, the gluten free versions might also be found close by their wheat-containing counterparts. One would read the labels very closely to make sure they are getting the correct product. Another thing to remember is that store owners and managers would be very accommodating about ordering more gluten free products at a customer’s request.