Gluten-Free Shopping: What to Buy on a Gluten-Free Diet?

What Foods to Choose on a Gluten-Free Diet? The Basic Rule

The number one rule of gluten-free shopping is to avoid products whose ingredients you can’t be 100% sure about. Loose products sold by weight are likely not gluten-free. There’s a significant risk that even gluten-free grains have been contaminated during production or transportation.

Choose naturally gluten-free products that are sold in sealed packages. Like any healthy diet, a gluten-free diet should be based on whole grain cereals. However, keep in mind that being naturally gluten-free doesn’t automatically guarantee safety. If the manufacturing facility processes gluten-containing ingredients or shares packaging lines, the final product may be contaminated. Therefore, individuals with celiac disease should only buy certified products.

Crossed Grain Symbol and Gluten-Free Product Requirements

To label food as gluten-free, manufacturers must undergo several inspections. This applies not only to the raw ingredients but also to the entire production and transportation chain.

If consumers have doubts about a product’s ingredients, they can report it to the appropriate authorities to verify its composition.

According to Commission Regulation (EC) No 41/2009, a product may display the crossed grain symbol if it contains less than 20 ppm of gluten (20 mg of gluten per kg of product).

The label may also include the phrase “very low gluten,” which indicates that the product has been specially processed to contain less than 100 mg of gluten per kilogram of the final product. This designation can only be used for food made from wheat, rye, barley, oats, or their crossbred varieties.

How to Read Labels? Hidden Sources of Gluten

Gluten is not limited to bread and pastries. It is added to many other products. Pay attention to labels—even on foods where you wouldn’t expect gluten.

Before going shopping, familiarize yourself with a list of hidden gluten sources, such as:

• flavored dairy products,

• products with added grains,

• deli meats, sausages, pâtés,

• ready-made spice blends,

• some canned goods,

• prepared sauces,

• blue cheeses,

• dried fruits,

• instant products,

• flavored instant coffees,

• chocolate powders,

• cocoa.

And it’s not just food labels—gluten can also be found in medications, dietary supplements, protein powders, and cosmetics.

If you’re unsure about any ingredient listed, skip the product. The safest options are those labeled with the crossed grain symbol.

Safe Ingredients on a Gluten-Free Diet

It’s helpful to carry a list of safe food additives, for example, in your wallet. Some of the most common include:

• maple syrup,

• glucose-fructose syrup,

• dextrose,

• maltodextrins,

• modified starch,

• locust bean gum,

• pectin,

• agar,

• guar gum,

• xanthan gum,

• carrageenan,

• carob.

Gluten-Free Processed Foods and Their Nutritional Value

The crossed grain symbol or a “gluten-free” label confirms the product is safe in terms of gluten content. However, it does not guarantee nutritional value.

In food, gluten plays a structural and flavor-enhancing role. Removing it forces producers to use additives to maintain taste and appearance. Additionally, processed foods usually contain fewer vitamins and minerals and more saturated fats and sugar.

Therefore, when shopping, consider not only the gluten-free status but also the nutritional value.

Reading Ingredient Lists – How to Identify Healthy Gluten-Free Products?

To evaluate whether a gluten-free product is healthy, remember a few rules:

• Look at both the ingredients and their order. Ingredients are listed in descending order by weight. Avoid products where sugar or saturated fats appear among the first three ingredients.

• When choosing gluten-free grain products, check how refined the flour is. Ready-made gluten-free flour mixes often rely heavily on additives like guar gum to mimic traditional flour.

• Choose naturally gluten-free whole grain flours, such as buckwheat, millet, rice, corn, sorghum, amaranth, or quinoa. You can also find flours made from chickpeas, chestnuts, coconut, or almonds.

• When buying bread or baked goods, check what type of flour was used and how many additives were included.

• Avoid vacuum-packed products with long shelf lives. It’s better to bake your own bread at home and freeze the excess.

Oats on a Gluten-Free Diet

Studies show gluten is present in wheat, rye, and barley. Theoretically, oats could be suitable for those on a gluten-free diet.

However, some people report worsened symptoms after eating oats.

Certified gluten-free oats should be introduced gradually and only when the intestinal villi have regenerated. Limit intake to 50 g per day for adults and 25 g for children.

Regular oats (without the crossed grain symbol) are usually contaminated with gluten during harvesting, transport, storage, or processing. Therefore, they are not allowed on a gluten-free diet.

Meal Preparation for People with Celiac Disease

People with celiac disease must avoid even trace amounts of gluten. Proper storage, preparation, and serving methods are essential.

Keep these key rules in mind:

• Store gluten-free products in a separate cabinet.

• When preparing both gluten-free and gluten-containing versions of a meal, use separate utensils and serving dishes.

• Use separate cookware and equipment for gluten-free meals (e.g., utensils, pots, pans, cutting boards, serving dishes, slicers).

• It’s often easier and safer if all household members follow a gluten-free diet. For example, prepare just one gluten-free cake for everyone.

• When cooking main meals, you can prepare a separate gluten-free carbohydrate source. This saves time and money and ensures the person with celiac disease isn’t excluded.

Eating Out, Traveling, and Visiting Others

More and more restaurants offer gluten-free meals. However, staff knowledge about gluten-free preparation may be insufficient.

In large kitchens, preventing cross-contamination is very challenging. Few restaurants can afford a fully separate gluten-free kitchen.

As a result, a meal labeled gluten-free may still contain harmful gluten. Ordering such a meal can be risky.

Talk to restaurant staff when ordering. Explain the basic rules of the diet and the consequences of not following them. Don’t hesitate to ask detailed questions.

Travel and Social Visits

The same rules apply when traveling. Try to gather information in advance about the place, food offerings, nearby stores, and restaurants. Consider bringing emergency food items like gluten-free pasta, crispbread, grains, or cookies.

If traveling abroad, you can consult the national celiac organization in the destination country for tips.

When visiting friends or family, ask what will be served. This way, you can request minor adjustments or offer to bring your own ingredients.

Gluten-Free Shopping and Lifestyle Changes – How to Adapt to a Gluten-Free Diet?

Adopting a gluten-free diet can be challenging at first. It requires attention and vigilance, especially in the kitchen—changing how meals are prepared and served.

Gluten-free shopping and selecting the right products may also seem difficult at the beginning. But don’t worry—it gets easier over time!

Remember, the gluten-free product market is constantly growing. Manufacturers are making better-quality foods, and consumer awareness is rising.

The peater app can be your invaluable support for following a gluten-free diet. It provides ready-made meal plans, practical shopping lists, and recipes. You’ll enjoy delicious, well-balanced meals that support your health.