Gluten Free Diet Shopping List

Gluten Free Diet Shopping List

Gluten is a protein that occurs in rye, wheat, and barley and also in foods made from these grains. It should be avoided by people with gluten intolerance, gluten sensitivity, and coeliac disease.

For such people, gluten free diet is an excellent way of improving the quality of life. It relieves them of unpleasant symptoms they experience after eating gluten such as bloating, fatigue, skin rashes, and headaches.

If you happen to suffer from such conditions, you need to be careful about what you toss into your shopping basket, to avoid causing damage to your gut.

A gluten free diet simply involves eliminating gluten sources from your dietary intake. Though meant for people suffering from coeliac disease, the diet can be used by anybody else but it has no added health benefits.

Here is a gluten free diet shopping list to guide you on that…

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1) Fats And Oils

  • Butter
  • Palm oil
  • Shortening lard
  • Sunflower oil
  • Canola oil
  • Pure mayonnaise
  • Sesame oil
  • Coconut oil
  • Olive oil
  • Margarine

Note: Check oil labels for wheat germ oil as it is harmful to you.


2) Grains And Flours

  • Sorghum
  • Sunflower seeds
  • Amaranth
  • Corn
  • Beans
  • Arrowroot flour
  • Buckwheat
  • Potato flour
  • Flax
  • Cassava flour
  • Bean flour
  • Rice

Note: Oats fit into this category because they are gluten-free by nature. However, they become contaminated during processing, making them unsuitable for a gluten-free diet as they can have adverse effects. You can safely include uncontaminated oats in the diet.


3) Nuts And Seeds

  • Almonds
  • Chestnuts
  • Cashews
  • Brazil nuts
  • Peas
  • Coconuts
  • Cacao
  • Macadamia nuts
  • Hazelnuts
  • Pine nuts

Note: Nut flours and pastes from gluten-free nuts are also a good option. Even though nuts are gluten-free naturally, they are not entirely free from the threat of contamination. This can happen if they are processed on the same machine with gluten-containing foods. You can solve this by buying them raw and preparing them yourself to reduce the risk.


4) Fresh Vegetables

  • Kale
  • Potatoes
  • Spinach
  • Broccoli
  • Lettuce
  • Tomatoes
  • Turnips
  • Brussels sprouts
  • Asparagus
  • Leek
  • Mushrooms
  • Parsley
  • Fennels
  • Celery
  • Radishes

Note: Vegetables are gluten-free in their natural state so you can add your favorites to the list. Frozen vegetables with single ingredients are safe, but those that have multiple ingredients and side dishes may have been contaminated during processing.


5) Fruits

  • All fresh fruits available, examples;
  • Apples
  • Bananas
  • Grapes
  • Avocado
  • Eggplant
  • Limes
  • Zucchini
  • Oranges
  • Pineapple
  • Squash

Note: Frozen whole fruits with no additives are also suitable. In some stores, you will find cut-up fruit in containers. In such a case, you risk buying gluten-contaminated fruit, so caution is necessary.


6) Meats, Poultry, Fish, And Seafood

  • Lean ground chicken
  • Lean chicken breast
  • Salmon
  • Black Cod
  • Shellfish
  • Oysters
  • Shrimp
  • Pork
  • Fowl
  • Wild game
  • Crabs
  • Lobsters
  • Turkey

Note: When buying pre-packaged or pre-wrapped meat, ensure it has no additives or sauces as these could contain gluten. Beware of meats with added ingredients that make them ready-to-cook as some may include unsafe sauces.


7) Beverages

  • Vegetable juices
  • Fruit juice
  • Coffee
  • Tea
  • Vinegar
  • Wines
  • Brandy
  • Chocolate
  • Milk
  • Soda
  • Mineral water
  • Sherry
  • Port

Note: In case of flavored coffees and teas, check the label for gluten-free status. For alcoholic beverages, they should not have preservatives or added dyes. Carbonated beverages are safe to drink except root beer.


8) Legumes

  • Beans
  • Lentils
  • Peas


9) Snacks And Desserts

  • Tortilla chips
  • Goldfish crackers
  • Guacamole
  • Cherries
  • Deviled eggs
  • Herb-stuffed mushroom
  • Cheese
  • Rice cake
  • Rice crackers
  • Sunflower seeds
  • Sweet potato fries
  • Popcorn
  • Yogurt
  • Hummus
  • Soy Crisps
  • Honey
  • Molasses

Note: Cakes and biscuits should be made from the recommended list of flours. Ingredients for various snacks vary from one manufacturer to another so look for brands that are labeled gluten free.


10) Additives

  • Cinnamon
  • Curry powder
  • Lime juice
  • Pepper
  • Vinegar
  • Ginger
  • Mayonnaise
  • Onion powder
  • Chili powder


11) Dairy

  • Plain milk
  • Cheese
  • Cottage cheese
  • Butter or margarine
  • Cream cheese
  • Sour cream
  • Cheddar cheese
  • Ice cream
  • Whipped cream

Note: Get fat-free or low-fat milk as it is a healthier option. Milk alternatives such as soy and almond are suitable. Different ice cream flavors have different ingredients so it is important to check the labels before you purchase.



The above gluten free diet shopping list is not exhaustive as you could find other foods within your locality that are suitable. Remember that just because a product does not include wheat as an ingredient, that doesn’t mean it is gluten free. For those instances when you want to eat out, search online for restaurants that offer gluten free. Also important, consult a dietitian to make sure your gluten-free diet is healthy and nutritious.

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30 thoughts on “Gluten Free Diet Shopping List

  1. Thanks for sharing this article. Your page makes it easy for people suffering from gluten-intolerance to be more aware of what they should be putting in their shopping basket and what to avoid as well. I don’t have problems with gluten, but I have a friend that does. It’s great that many resturants these days have a gluten-free option on their menu.

    1. Hi Teresa,

      Thanks for stopping by and taking the time to read the article ( and to leave a comment on it! ). Don’t forget to share it with your friend who has the problem with gluten 🙂

  2. It just goes to show really, there are actually lots of options for a person on a gluten-free diet. It’s really just about being aware of what might contain gluten and checking ingredients labels.

    Also, if you shop for fresh food rather than processed food, you will be far more likely to avoid gluten. But these days there are many more packed foods available that contain gluten free flour rather than wheat flour. But I think it is best to prepare your own fresh food if possible. You can even get bread mixes that don’t even contain yeast. It’s much better than it used to be for people on these kinds of restricted diets.

  3. Hi there Chris!

    Great article you have there! Some time ago I read on the news that the current number 1 in tennis today, Novack Djokovic, as part of his plan to dominate tennis world, went on a gluten free diet. How crazy is that?

    I don’t have celiac disease, however, maybe because of age, I’m starting to dislike food with gluten, so this list comes in pretty handy!

    Thanks again for the good information!

    1. Hi Fito,
      That’s interesting about Novack Djokovic choosing a gluten free diet option – thanks for sharing it with us here 🙂

  4. Hi,

    I love this article. It’s very informative. I have quiet a number of ciliac and gluten-free friends. So it’s good to know which foods to buy that are suitable for them. I always look for the ‘gluten-free’ symbol each time. I especially like the raw ingredients being listed here too. It allows myself to make dishes out of them.

    Kindly appreciate it,


  5. Hi Chris, you have such an detailed shopping list here. I believe it will help people with gluten-intolerance.
    I wonder if gluten is only found on wheat? Does that mean if we avoid wheat (and any other source of carbs), then it is gluten-free? What are other sources of gluten other than wheat?

    1. Hi Rina,
      Well you’ve also got the derivatives of wheat like Rye, Barley and Triticale ( not to mention Malt in various forms and yeast! ).

  6. Great post about gluten free food. Thanks for sharing this article and i will definitely refer it to people i know suffering from gluten intolerance. The lists making it really easy to find out the food which should be avoided. I prefer low fat milk in any case over all others. Especially the Nuts and seed section is interesting and over all a good choice to take care of. Cause many people eat such stuff on their couch while watching tv.

    1. Hi Argus, thanks for stopping by!
      Please feel free to share this article with whoever you want – especially those who suffer from a gluten intolerance!

  7. wow amazing list! My mom is going to love it, as she recently found out she was allergic to gluten and has no idea what she can eat anymore.
    Do you know a good gluten free brand for bread? She is French and not eating bread anymore is “killing” her lol… so far she’s tried several bread but they all taste awful …
    Thanks for the help!
    Cheers =)

    1. Off the top of my head I really don’t Sarah ( sorry! ) but most supermarkets now have a ‘Free From’ section that offer these types of products. Unfortunately they are rather highly priced 🙁

  8. Thanks for providing this quick guide. So often I run across lists of what not to eat, and I prefer focusing on all that I can eat!

    I noticed that you listed a few legumes. Does this mean that any type of bean– kidney, cannelli, butter, pinto etc. can be considered safe for a gluten-free diet? And is there any difference in your opinion whether they’re canned, frozen or bought dried and cooked yourself?


    1. Hi Sue,

      I would always recommend buying fresh whenever possible and preparing yourself. If you are unable to get hold of fresh options then go for the frozen ones!

  9. Hi Chris – Really good informative post. Gluten can cause all sorts of problems to people with intolerance to it.
    I really don’t understand how, knowing that these people exist why manufacturers use the same machines for processing foods. – I suppose it comes down to manufacturing costs.
    A good extensive list to help people. One problem that I perceive is all the additives that are put in our food these days, not to mention the refined carbohydrates.
    Good post

    1. Hi Mark,

      I think you are bang on the money with manufacturing costs – the main reason behind everything these days is money after all!

  10. Hi, this info is really practical and applicable. I’ve read a lot about gluten and gluten free food lately, wasn’t really aware how harmful gluten is, especially for those who want to lose weight. Anyway, avoiding gluten food is a big challenge, don’t you think? When we try to eat healthier we have to struggle with hunger and low energy because without bread and similar types of food it’s hard to produce energy.

  11. Thanks for your article it cleared up the issue of oats for me. I didn’t think oats contained gluten but I had read that they were unsuitable for a gluten free diet. Now I understand that processing can contaminate them. Where can you find an uncontaminated oats that would be suitable for use in a gluten free diet?

    1. Hi Deb,

      It’s all down to health stores at the end of the day and their organic choices – if you can locate oats under this category you are good to go! 🙂

  12. Gluten free sure is a hot topic these days and I like your point of view. You bring something new to the table that sure as hell benefits other people as well. I also like glutenfree more sicne I dont feel so bloated after a meal. And since I love eating huge meals this helps me out.
    The content you have written is really engaging and Im going to check it out more often.

    Loving the logo you have picke dby the way. How did you create it? Through fiverr or do you also do design yourself?

  13. Well I clicked on the next site to comment on and he was no longer hosted at WA but then I came straight back to you only this time with another post. Again your layout drew me in so I settled down to read what I already kne if I were to go from your last site, It would certainly be noteworthy. Again you go on to list very well all of the gluten free foods in a very easy to read manner and the page really is very informative too.

  14. I figured to visit your site again to check out some more content of you. Since you have written in an engaging way a couple of times it flared some interest in me to bookmark the site and come back a couple of more times. Still keeping up the good work like I said so it seems. Nice job man. Loving the logo. How long have you been doing this for now?

  15. Hello Chris,

    This is a very useful list for people sensitive to gluten. I knew that oats did not contain gluten naturally, but I was unaware they the can often become contaminated during processing. This is good information to know.

    I was talking an an allergist a while ago and he says probably about 1/3 of the people who come in telling him they are allergic to gluten actually are after doing all the test. Interestingly, he says people convince themselves that they are allergic because they try gluten free diet and as a result they really cut down on their intake of carbs and they feel better. He said, they actually feel better because most peoples diet is way over weighted with carbs and reducing them helps your health. Have you heard this?

    So, this type of list can be useful to most people, not just those allergic to gluten.



    1. That’s a really interesting point Xin – I guess the good feeling within your body could well convince you that you suffered from an intolerance ( makes perfect sense! ). Thanks for sharing! 🙂

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