Avoiding gluten? Here are 12 mistakes most people make that keep them sick

Be it for health reasons or to simply try and eat less processed foods, people are jumping on to gluten free diets. But it can be complicated to make sure you’re getting the most out of your shopping trip.

12 Rules To Buy Gluten Free

Here are a set of guidelines for people who are new to buying gluten free and want to make sure that they buy the right options.

Understand Your Sensitivity

If you are actually sensitive to gluten, it’s important to understand exactly how sensitive you are. Talk to you doctor or visit a testing facility to find out if you are mildly, moderately, or severely sensitive. Some people, like those with celiac, need to be careful that they don’t consume foods that are prepared in places that produce gluten products, while others don’t.

Check Out Your Fridge And Pantry

Before just clearing house and throwing all your old food away, check to see if it’s gluten free. You might be surprised to find out that some of the foods you consume are gluten free, and you can find out which to avoid on your next shopping trip. Any unopened gluten products should be donated, not thrown away.

Start With Produce

When you get to your local supermarket, load up on veggies. It’s very hard to find anything in this section that has gluten in it. Get creative and try different fruit and veggie options in your favourite meals.

Read The Label

Some items under the ingredients can be obvious indicators that they contain gluten. Wheat or barley are clear indicators, but malt (which is derived from barley), ‘stabilizers’ and ‘natural flavors’ are less obvious. Maltodextrin is usually gluten free in products made in the U.S.

Watch Out For Prepared Sauces

Prepared sauces, condiments, and dressings usually contain malt vinegar which contains gluten. It’s a common flavoring and is best to be avoided. Get into the habit of preparing your own sauces and dressings at home with oil and non-malted vinegar.

Watch Out For Different Flavors

You might find that some of your favorite products are gluten free, but don’t assume that every flavor won’t affect you adversely. Different flavors require different flavorings so make sure you read the label before buying.

Focus On Gluten Free Starches

You’ll find that your starch palette will be most affected by a gluten free diet. Potato, corn (grits and polenta), rice, quinoa, millet, tapioca, and buckwheat (not actual wheat) are great alternatives. Bob’s Red Mill has a whole line dedicated to gluten free flours and grains that you can find in most supermarkets.

Check Your Oats

Oats are naturally a gluten free grain, but they are often grown near wheat and may be processed by the same machinery. Make sure that the foods you buy that contain oats are processed on dedicated machinery, or buy gluten free oats from natural grocers.

Look For Pasta Alternatives

There are plenty of great pasta alternatives out there that are gluten free and taste great. One of our favorites is Tinkyada; they have great flavor, texture, and are made from only brown rice.

Look For Gluten Free Branding

Companies are recognizing gluten free options are something that people are looking for, which is great news for us! Although some of these products can be pricey, they’re great treats and should be bought and consumed with moderation.