Going gluten-free can be a daunting task, especially when it comes to grocery shopping. With so many products containing gluten, it can be overwhelming trying to navigate the store and find safe options. But don't worry, we've got you covered! Here are some tips on how to shop and read labels effectively to make sure you're sticking to your gluten-free diet.
Know what to look for:
First and foremost, it's important to know what ingredients contain gluten. These include wheat, barley, rye, and oats (although some people with celiac disease may also need to avoid oats). Some products may also have hidden sources of gluten, such as malt or modified food starch. If you see any of these ingredients listed on a product, it's best to avoid it.
Look for the gluten-free label:
One of the easiest ways to identify gluten-free products is by looking for the gluten-free label. This label is regulated by the government, so you can trust that the product meets their standards for a gluten-free diet (less than 20ppm of gluten). If a product doesn't have this label, it doesn't necessarily mean it contains gluten, but it does mean it hasn't been specifically tested or labelled as gluten-free.
Check the allergen statement:
In addition to the ingredients list, it's also a good idea to check the allergen statement on the package. This will list any major allergens present in the product, including wheat. If you see "contains wheat" or something similar listed, you'll know to avoid it.
Read the fine print:
Even if a product doesn't contain any obvious sources of gluten, it's still a good idea to double-check the ingredients list and allergen statement. Sometimes, products will have hidden sources of gluten, such as modified food starch or maltodextrin. These may not be listed as clearly as wheat or barley, so it's important to read the fine print.
Don't be afraid to ask:
If you're still unsure about a product, don't be afraid to reach out to the manufacturer for more information. Many companies have customer service departments that can answer questions about their products and their gluten-free status.
Shop in the right sections:
To make things easier, try shopping in the "free-from" sections of the store. These sections are usually stocked with gluten-free, dairy-free, and other allergen-free products. You can also check out the natural and organic sections, as these tend to have more gluten-free options.
Don't forget about the produce aisle:
While you're shopping, don't forget to check out the produce aisle! Most fruits and vegetables are naturally gluten-free, so they make a great addition to any gluten-free diet. Just be sure to wash them thoroughly before eating to remove any potential contaminants.
By following these tips, you'll be well on your way to shopping and eating gluten-free like a pro. Happy shopping!
