I Only Know Where the Bread Aisle Is!
Grocery Shopping 101
I said, "no more gluten, " but all I really want is bread
To stand in the checkout line buying bread screaming,
‘Why do you hurt me'
Wait there in the middle of the grocery store, come back for more
And don't you leave cause I know
All I need is gluten-free aisle on the other side
I am not a song writer so my rendition of Taylor Swift’s Sparks Fly may not be the best, but I do know that I deserve an award for the amount of times I have been overwhelmed and cried in a grocery store when I was first diagnosed. I went to 3 different grocery stores in the matter of 30 minutes because I would walk in, put a few things in my cart then feel this huge amount of anxiety about what I was buying and putting into my body. This mainly came from not doing my research yet, trusting that a label was telling the truth, and not exactly sure how to go from current diet to a diet that will help not only heal my body, but help it perform at its optimal level.
I am not sure if you’ve had the same overwhelming feeling of panic and insecurity that has led to tears in the middle of your grocery store like me, but I promise to try and keep that from happening. Grocery shopping when having an auto immune disease can be tricky because you really do need to do your research on where your grocery stores sources their produce, meats, and if brands are actually gluten free.
Below are a few pieces of advice I have when it comes to stocking your fridge and pantry:
Shop the parameter of the store. Make sure you are putting whole foods, which are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Examples of whole foods include whole grains, tubers, legumes, fruits, vegetables.
If you are a meat-lover, make sure meat is grass-fed and gluten-free certified. Be aware if you are buying meat from the deli or the seafood area, you could possibly get cross-contamination. Ask the person behind the counter if the meat was cut on the same surface and/or with the same utensils as something with gluten in it! Make sure you are aware of the seasoning or marinade that is on meat you are buying as well (yes, some spices, dressing, soy, and teriyaki have gluten in them). My go-to brand if I want to consume meat is Applegate Naturals. For you sushi lovers, imitation crab has wheat in it!
Look for the gluten-free labeling: According to the rule, when a manufacturer chooses to put “gluten-free” on food packaging, the item must comply with the new FDA definition of the term – less than 20 parts per million (ppm) of gluten. Personally, I only buy packaged items that have the certified gluten free label on it due to my experience and research with brands/products that do not have that label. I will include a link to read about the FDA definition of “gluten free”. My biggest advice is to research a food you are craving and see what “gluten free” alternatives pop-up then do research into those alternatives.
Find a local grocery store that carries a majority of organic and gluten free products. Find a Whole Foods, Sprouts, Costco, Rolling Oats (St. Petersburg), Aldi, etc.
Shop at your local farmers market: Not only can you support local farmers and businesses by shopping at your local farmers market, but you can also save some money while getting really fresh produce to use in your meals.
Here are some links I thought would be helpful: