{"id":706,"date":"2024-11-06T03:22:12","date_gmt":"2024-11-06T04:22:12","guid":{"rendered":"http:\/\/guidestonefinancialgroup.com\/?p=706"},"modified":"2025-02-25T11:29:56","modified_gmt":"2025-02-25T11:29:56","slug":"essential-gluten-free-dairy-free-and-nut-free-foods-list-for-easy-shopping","status":"publish","type":"post","link":"http:\/\/guidestonefinancialgroup.com\/index.php\/2024\/11\/06\/essential-gluten-free-dairy-free-and-nut-free-foods-list-for-easy-shopping\/","title":{"rendered":"Essential Gluten-Free, Dairy-Free, and Nut-Free Foods List for Easy Shopping"},"content":{"rendered":"<p>Adapting to a gluten-free, dairy-free diet can be challenging if you\u2019re unsure of where to start. \u00a0If you have additional food allergies or food sensitivities, finding foods to eat can seem nearly impossible. \u00a0This list of gluten-free and dairy free foods will take the mystery out of shopping. And if you\u2019re avoiding peanuts and tree nuts, you\u2019ll also find what you need here.<\/p>\n<p><em>This post contains affiliate links. If you make a purchase through a link, I may receive a small commission, at no cost to you.<\/em><\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<p><iframe loading=\"lazy\" title=\"What Can You Eat on a Gluten Free Diet - Never Go Hungry With These Gluten and Dairy Free Foods!\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/OVWdTpaiLJk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<\/figure>\n<p>Often, the symptoms which lead you to choose a gluten-free, dairy-free diet \u00a0don\u2019t give \u00a0you the luxury of time to figure things out.\u00a0<\/p>\n<p>Medical conditions like celiac disease and non-celiac gluten sensitivity often come with a host of unpleasant symptoms. The same is true with allergic reactions, especially to dairy, peanuts, and tree nuts.<\/p>\n<p>Consuming foods with these products can cause life threatening allergic reactions.<\/p>\n<p>This gluten-free guide will help you fill your kitchen with safe and delicious food.\u00a0<\/p>\n<h2 class=\"wp-block-heading\"><strong>What is gluten<\/strong><\/h2>\n<p>Gluten is a type of protein found in wheat, rye, spelt, barley, and malt. It helps baked goods retain their structure and moisture. Gluten found in wheat flour is what gives bread its elasticity. Without gluten, baked goods can crumble easy.<\/p>\n<p>Gluten also acts as a thickening agent.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Why go gluten-free<\/strong><\/h2>\n<p>Studies have shown improved outcomes when gluten was removed from the diets of susceptible people. \u00a0This includes people with:<\/p>\n<ul class=\"wp-block-list\">\n<li>Celiac Disease<\/li>\n<li>Non-Celiac Gluten Sensitivity<\/li>\n<li>Autoimmune Diseases<\/li>\n<\/ul>\n<p>People with celiac disease (CD) suffer from damage to the small intestines when consuming gluten. This often results in abdominal pain, malabsorption, and nutritional deficiencies. It can even lead to infertility, depression, osteoporosis, and cancer.\u00a0<\/p>\n<p>People with non-celiac gluten sensitivity (NCGS) can experience abdominal pain, constipation, diarrhea, migraines, allergies and joint pain.\u00a0<\/p>\n<h3 class=\"wp-block-heading\"><strong>Gluten and inflammation<\/strong><\/h3>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"what is gluten\" class=\"wp-image-6947 lazyload\" data-src=\"http:\/\/guidestonefinancialgroup.com\/wp-content\/uploads\/2024\/11\/what-is-gluten.webp\"><figcaption class=\"wp-element-caption\">Sources of gluten<\/figcaption><\/figure>\n<p>Gluten has been attributed to the development of leaky gut syndrome. This occurs when the intestinal barrier that keeps food proteins from passing into the bloodstream gets compromised. The resulting inflammation can trigger:<\/p>\n<ul class=\"wp-block-list\">\n<li>Inflammation\u00a0<\/li>\n<li>Allergies<\/li>\n<li>Eczema\u00a0<\/li>\n<li>Autoimmune disease<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><strong>What is dairy<\/strong><\/h2>\n<p>Dairy includes all milk and milk products derived from mammals. This includes cows, sheep, goats, and buffalo. Eggs are often mistaken as dairy, but they\u2019re not. Eggs come from birds which are not considered mammals.\u00a0<\/p>\n<h2 class=\"wp-block-heading\"><strong>Who should avoid dairy products<\/strong><\/h2>\n<p>People with a dairy allergy should not consume dairy products.\u00a0<\/p>\n<p>People with lactose intolerance lack the enzyme to digest natural sugars found in milk. This can lead to uncomfortable symptoms including gas, bloating, diarrhea, and stomach discomfort. \u00a0Eliminating milk can halt these uncomfortable symptoms.<\/p>\n<h2 class=\"wp-block-heading\"><strong>The Problem with Food Labeling<\/strong><\/h2>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"food labeling\" class=\"wp-image-6946 lazyload\" data-src=\"http:\/\/guidestonefinancialgroup.com\/wp-content\/uploads\/2024\/11\/gluten-free-label.webp\"><\/figure>\n<p>The FDA requires manufacturers to identify common allergens on food labels. This includes gluten and wheat. \u00a0Gluten, unfortunately, did not make the list. \u00a0Identifying the presence of wheat is \u00a0only half the battle.\u00a0<\/p>\n<p>Gluten can be found in other ingredients like rye, barley, malt, and spelt. Those of us who avoid gluten are forced to play the guessing game.\u00a0<\/p>\n<p>For this reason, your safest bet is to only eat foods with the certified gluten-free label. But that\u2019s only \u00be of the battle. Because unless you know which foods have the gluten-free label, grocery shopping can be long and painful!<\/p>\n<p>I\u2019m going to take away some of that guesswork for you. I\u2019ve been gluten-free since 2017. \u00a0Through the years I\u2019ve found some tried and true gluten-free products that have become kitchen staples.\u00a0<\/p>\n<p>Even with this knowledge, I always double-check the label before putting groceries in my cart. Manufacturers are known to change product ingredients without notice.<\/p>\n<h2 class=\"wp-block-heading\"><strong>What can I eat on a gluten-free, dairy-free diet<\/strong><\/h2>\n<p>Whole foods purchased in their natural state can be eaten without any problem. This includes:<\/p>\n<ul class=\"wp-block-list\">\n<li>Eggs<\/li>\n<li>Fresh fruits including apples, oranges, bananas, and melons<\/li>\n<li>Whole vegetables such as kale, spinach, squash, sweet potatoes, and carrots<\/li>\n<li>Fresh meat including chicken, beef, pork, and lamb. Avoid processed meats as some can contain gluten.<\/li>\n<li>Fresh herbs like rosemary, basil, and thyme<\/li>\n<li>Legumes like peanuts, chickpeas, lentils, black and red beans, peas<\/li>\n<li>Oils including olive oil, vegetable oil, and coconut oil<\/li>\n<\/ul>\n<p>The shopping list above is an abbreviated list. Feel free to eat any whole foods purchased in their natural state.<\/p>\n<p>Any food labeled \u201cgluten-free\u201d can be consumed. Below is a list of tried and true gluten-free, dairy free foods, and nut free foods.\u00a0<\/p>\n<h2 class=\"wp-block-heading\"><strong>Essential List of Gluten, Dairy and Nut-Free Foods to Buy<\/strong><\/h2>\n<p>Years ago, you had to go to stores like Whole Foods or Trader Joe\u2019s to find foods to accommodate a gluten-free diet. These days gluten-free products are widely available at all major grocery stores.<\/p>\n<h2 class=\"wp-block-heading\"><strong>Bread<\/strong><\/h2>\n<p><strong><a href=\"https:\/\/amzn.to\/4htJZOK\">Canyon Bakehouse Bread Mountain White Bread<\/a><\/strong> is the best gluten-free bread in my opinion. It tastes and feels close to regular bread. Your sandwiches won\u2019t fall apart like some other brands I tried, even with tuna fish.\u00a0<\/p>\n<p>Canyon Bakehouse Bread comes in several varieties including:\u00a0<\/p>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/amzn.to\/3AvlaBq\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Plain Bagels <\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/48ESMtb\">Burger Buns<\/a> <\/strong><\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/40wUvyD\">Bush\u2019s Baked Beans<\/a><\/strong><\/li>\n<\/ul>\n<p>Most grocery stores only carry 2 or 3 varieties, so purchasing other vari eties online may be your best bet..<\/p>\n<h2 class=\"wp-block-heading\"><strong>Cupboard Essentials<\/strong><\/h2>\n<h3 class=\"wp-block-heading\"><strong>Flour<\/strong><\/h3>\n<p>Wheat flour contains gluten. You can find a variety of gluten-free flour blends in most large supermarkets. I make my own\u00a0<a href=\"https:\/\/healthuprisingnow.com\/gluten-free-all-purpose-flour-blend\/\"><strong>gluten-free all-purpose flour blend<\/strong><\/a>\u00a0using brown rice flour. I\u2019ll alternate between <strong><a href=\"https:\/\/amzn.to\/3Ce5Zgw\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Arrowhead Mills Brown Rice Flour<\/a><\/strong> and <strong><a href=\"https:\/\/amzn.to\/3AvHZox\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Bob\u2019s Red Mill Brown Rice Flour<\/a><\/strong>, depending on what\u2019s available at my local grocery store.\u00a0<\/p>\n<p>I also add:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/amzn.to\/3YBdB41\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Bob\u2019s Red Mill Potato Starch<\/a><\/strong>\u00a0<\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/3UAZ3Ac\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Bob\u2019s Mill Tapioca Flour<\/a><\/strong><\/li>\n<li><a href=\"https:\/\/amzn.to\/48z7bHe\"><strong>Bob\u2019s Red Mill Xantham Gum<\/strong>\u00a0\u00a0<\/a><\/li>\n<\/ul>\n<p>If you\u2019re making baked goods or pancakes, you\u2019ll want to add some. This acts as a binder, holding the structure together. It also helps baked goods retain moisture and gives them elasticity.<\/p>\n<p>Check out my article,\u00a0<a href=\"https:\/\/healthuprisingnow.com\/gluten-free-all-purpose-flour-blend\/\"><strong>How to Make a Versatile Gluten-Free All-Purpose Flour Blend<\/strong><\/a>.<\/p>\n<h3 class=\"wp-block-heading\"><strong>Oatmeal<\/strong><\/h3>\n<p>Even though oatmeal is gluten-free, cross-contamination can happen during the manufacturing process. For this reason, oatmeal sourced from gluten-free oats is the best option. For a fiber rich oatmeal try\u00a0<strong><a href=\"http:\/\/Bob\u2019s Red Mill Quick Cooking Rolled Oats\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Bob\u2019s Red Mill Quick Cooking Rolled Oats<\/a><\/strong>\u00a0contains 4 grams of fiber.\u00a0<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h3 class=\"wp-block-heading\"><strong>You May Also Want to Read<\/strong><\/h3>\n<p><a href=\"https:\/\/healthuprisingnow.com\/high-fiber-gluten-free-breakfast-recipes\/\"><strong>High Fiber Gluten-Free Breakfast Recipes to Start Your Day Right<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/healthuprisingnow.com\/gluten-free-high-fiber-dinner-recipes\/\"><strong>20 Gluten-Free High Fiber Dinner Recipes<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/healthuprisingnow.com\/constipation-printable-list-of-high-fiber-foods\/\"><strong>Free Constipation Printable List of High Fiber Foods<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/healthuprisingnow.com\/gluten-free-all-purpose-flour-blend\/\"><strong>How to Make a Versatile Gluten-Free All-Purpose Flour Blend<\/strong><\/a><\/p>\n<p><a href=\"https:\/\/healthuprisingnow.com\/10-gluten-free-life-hacks\/\"><strong>10 Gluten-Free Life Hacks<\/strong><\/a><\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n<h3 class=\"wp-block-heading\"><strong>Soy Sauce<\/strong><\/h3>\n<p>Gluten can be sneaky, hiding out in products like soy sauce.\u00a0<strong><a href=\"https:\/\/amzn.to\/3Cnr7Rm\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Liquid Aminos<\/a><\/strong>\u00a0is a gluten-free alternative that \u00a0can be used in place of soy sauce. Sometimes I\u2019ll use\u00a0<strong><a href=\"https:\/\/amzn.to\/3YyXpQP\">Kikkoman Gluten-Free Soy Sauce<\/a><\/strong>\u00a0if Liquid Aminos is unavailable. But Kikkoman has a distinct flavor, and that might not work well for all dishes.\u00a0<\/p>\n<h3 class=\"wp-block-heading\"><strong>Other Cupboard Essentials<\/strong><\/h3>\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/amzn.to\/3UDNHLZ\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Bob\u2019s Red Mill Gluten Free Cornmeal\u00a0<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/amzn.to\/3AUyz6d\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Carolina Long Grain Rice<\/strong><\/a><\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/3V3bg0O\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Carolina Brown Rice<\/a><\/strong><\/li>\n<li><a href=\"http:\/\/Simpli White Quinoa\"><strong>Simpli White Quinoa<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/amzn.to\/4hCHR7C\"><strong>Barilla Gluten-Free Pasta<\/strong>\u00a0<\/a><\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/3YUKxG0\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Gravy master<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/4eIyaSh\">Prego Traditional Sauce\u00a0<\/a><\/strong><\/li>\n<li><a href=\"https:\/\/amzn.to\/3CdNXLk\" target=\"_blank\" rel=\"noreferrer noopener nofollow\"><strong>Kirkland Pure Maple Syrup<\/strong><\/a><\/li>\n<li><strong><a href=\"http:\/\/Pacific Foods Chicken Broth\">Pacific Foods Chicken Broth<\/a><\/strong><\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\"><strong>Snacks<\/strong><\/h3>\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/amzn.to\/3YSkDCX\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Enjoy Life Chocolate Chips Baking Morsels<\/a><\/strong><\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/3V3PeLv\">Nature\u2019s Bakery Gluten Free Fig Bar<\/a><\/strong>\u00a0<\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/4eo0jxM\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Skinny Pop Popcorn<\/a><\/strong> (plain)<\/li>\n<li><strong><a href=\"https:\/\/amzn.to\/3CaaAQI\">Late July Organic Restaurant Style Tortilla Chips<\/a><\/strong><\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><strong>Fridge and Freezer Essentials<\/strong><\/h2>\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" alt=\"gluten-free-haul\" class=\"wp-image-6948 lazyload\" data-src=\"http:\/\/guidestonefinancialgroup.com\/wp-content\/uploads\/2024\/11\/gluten-free-essentials.webp\"><\/figure>\n<h3 class=\"wp-block-heading\"><strong>Milk<\/strong><\/h3>\n<p>These days there\u2019s no short supply of dairy-free alternatives for cow\u2019s milk. While cashew, macadamia, and almond milk are sourced from nuts, other options exist. Soy milk and oat milk are 2 popular dairy alternatives. Not all of these are gluten-free so be sure to read the labels. \u00a0Rice milk is also widely used. I use\u00a0<strong><a href=\"https:\/\/amzn.to\/3V3PeLv\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Dream Organic Ric<\/a><a href=\"https:\/\/amzn.to\/3V1jXsO\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">e Milk<\/a><\/strong>\u00a0in place of milk for all my recipes.<\/p>\n<h3 class=\"wp-block-heading\"><strong>Ice Cream<\/strong><\/h3>\n<p>Like milk, gluten-free ice cream is more often than not made with nuts.\u00a0<strong><a href=\"https:\/\/amzn.to\/48HjrWf\">So Delicious Cookies and Cream ice cream<\/a><\/strong>\u00a0is sourced from coconut milk.\u00a0<\/p>\n<h3 class=\"wp-block-heading\"><strong>Yogurt<\/strong><\/h3>\n<p><strong><a href=\"https:\/\/amzn.to\/3OfnMqq\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">So Delicious Dairy-Free yogurt\u00a0<\/a><\/strong>is sourced from coconut milk. It has a thick, creamy texture similar to Greek yogurt. Silk yogurt is a soy-based yogurt. Both are available in an assortment of flavors.<\/p>\n<h2 class=\"wp-block-heading\" id=\"isPasted\"><strong>Tips for Gluten-Free Shopping<\/strong><\/h2>\n<p>Since manufacturers are not required to identify gluten content in their products, care should be taken.\u00a0<\/p>\n<ul class=\"wp-block-list\">\n<li>Always Read Labels: Even if a product seems naturally gluten-free, it\u2019s important to check the label for hidden gluten or potential cross-contamination.<\/li>\n<li>Look for Certification: Products labeled with a gluten-free certification have been tested and are considered safe for those with gluten sensitivities or celiac disease.<\/li>\n<li>Watch Out for Cross-Contamination: Some products may be processed in facilities that also handle wheat, so opt for items specifically labeled gluten-free to avoid contamination.<\/li>\n<li>Always read the label for rice blends as they contain spices and other ingredients that may contain gluten.<\/li>\n<\/ul>\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n<p>By stocking up on these gluten-free essentials for your fridge and cupboards, you\u2019ll have a wide variety of ingredients on hand to create delicious, safe, and satisfying meals. Whether you\u2019re cooking from scratch or looking for easy meal options, this list of gluten and dairy-free Foods will help you maintain a healthy and gluten-free lifestyle.<\/p>\n<p>The post <a href=\"https:\/\/healthuprisingnow.com\/list-of-gluten-and-dairy-free-foods\/\">Essential Gluten-Free, Dairy-Free, and Nut-Free Foods List for Easy Shopping<\/a> appeared first on <a href=\"https:\/\/healthuprisingnow.com\">Health Uprising Now<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Adapting to a gluten-free, dairy-free diet can be challenging if you\u2019re unsure of where to&#8230;<\/p>\n","protected":false},"author":1,"featured_media":708,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[16],"tags":[],"class_list":["post-706","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mind-emotions"],"_links":{"self":[{"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/posts\/706","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/comments?post=706"}],"version-history":[{"count":3,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/posts\/706\/revisions"}],"predecessor-version":[{"id":712,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/posts\/706\/revisions\/712"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/media\/708"}],"wp:attachment":[{"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/media?parent=706"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/categories?post=706"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/guidestonefinancialgroup.com\/index.php\/wp-json\/wp\/v2\/tags?post=706"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}