Shopping List for Gluten-Free Food Video
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Video:Shopping List for Gluten-Free Food

with Maria Saracen

Create a shopping list for gluten-free food with these helpful tips from video. Learn about which foods to avoid, which to enjoy in abundance and how to determine if a processed food is gluten-free.See Transcript

Transcript:Shopping List for Gluten-Free Food

Hi, I’m Maria Saracen from and in this video for, I’m going to be talking about how to create a shopping list for gluten-free food.

The Basic Gluten-Free List

Before we begin, I want to mention that gluten is a protein composite that’s found only in certain species of grains, namely all types of wheat, barley and rye, as well as triticale which is a hybrid of wheat and rye. That’s it. All other types of unprocessed foods, and it’s unprocessed underlined, are gluten-free and safe to eat. So this includes

  • All fresh and frozen vegetables
  • All fresh and frozen fruit
  • All fresh and frozen meat, poultry and fish
  • Plain milk and cream
  • Eggs
  • All the gluten-free grains and pseudograins like rice, corn, buckwheat, quinoa and amaranth
  • Nuts, seeds and oils
  • Legumes
  • Herbs and spices
  • Most coffee and tea, juice and soft drinks

Processed Foods May Contain Gluten

The tricky part comes in when you start eating processed foods - that is, anything that contains more than one ingredient - and this includes food like sauces and dressings, snacks, TV dinners, desserts, even certain kinds of yoghurt, ice-cream and cheese. So, here are some tips when figuring out if a food is safe: Look for labels that say certified gluten-free, this way, you can be 100% sure that the food is safe. If you love things like bread, muffins and cookies the good news is that there’s growing selection of specialty gluten-free items, so you won’t have to miss out.

Carefully Read Food Labels for Gluten Ingredients

With other processed foods, make sure you read labels carefully and look for those three gluten-containing grains. Unfortunately, things like food coloring, hydrolyzed vegetable protein, food starch and many other ingredients MAY contain gluten, so it’s a bit confusing to just go by the food labels. One thing you can do is contact the manufacturer directly. Another strategy, is to buy fewer convenience foods and cook more things at home. This way you’ll know exactly what ingredients you’re putting in and that they’re safe.

When you first go on the gluten-free diet, your initial trips to the grocery store may be a little bit daunting, but don’t worry. Once you’ve mastered the learning curve, you’ll realize that you really do have a lot of options and this is an opportunity to make your diet healthier in many different ways. Good luck and for more information and helpful shopping lists which you can print out and take with you to the grocery store, please visit

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