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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