On your journey to adopting a gluten-free lifestyle, you’ve likely found it satisfying to whip up a batch of golden-brown pancakes made from [homemade gluten-free flour](https://easyglutenfree/blog/your-ultimate-guide-making-gluten-free-flour-home) or to dive into delicious dishes prepared with [gluten-free grains alternative](https://easyglutenfree/blog/going-with-the-grain-exploring-gluten-free-grain-alternatives). But there might be days when you just don’t have the time to cook from scratch, craving the convenience of grabbing something ready-made right off the shelf. I get you – we all have those days!
Whether it’s after a long day, in between meetings, or when you just can’t bear the thought of cooking, it’s natural to look for convenient, gluten-free alternatives. However, navigating the aisles of prepackaged food can feel like tip-toeing through a minefield. Gluten can hide in the most unexpected places and labels can be tricky to decipher. Fear not, I’ve got your back!
Let’s journey together through the supermarket aisles and arm you with some tips to confidently choose gluten-free prepackaged foods.
**Tip 1: Understand Food Labels**
The first step in your grocery journey is to understand the basics of food labeling. Labels are a wealth of hidden information. The FDA mandates that foods labeled ‘gluten-free’, ‘no gluten’, ‘free of gluten’, and ‘without gluten’ must contain less than 20 parts per million of gluten – a safe level for most with celiac disease.
However, these labels can be voluntary, meaning not all gluten-free foods have the label. If a ‘gluten-free’ label isn’t present, don’t panic! You just need to become a gluten detective and inspect the ingredients list.
**Tip 2: Become a Gluten Detective**
Ingredients are listed in descending order by weight. This means that the ingredients that make up the largest portion of the product are listed first. Gluten can hide anywhere, but it’s most likely to be found in wheat, barley, and rye.
Be wary of words such as ‘hydrolyzed vegetable protein’ or ‘modified food starch’ as they can sometimes contain gluten. It’s always best to double-check with the manufacturer if you’re unsure.
**Tip 3: Beware of Cross Contamination**
Just because something is naturally gluten-free doesn’t mean it hasn’t been contaminated. A common example of cross-contamination is oats. Pure oats are naturally gluten-free, but they can be processed in facilities alongside wheat, barley, and rye making them unsafe to consume. So always check for a ‘gluten-free’ label on products like oats or companies that follow strict gluten-free protocols.
**Tip 4: The Dairy Dilemma**
Naturally, most dairy products are gluten-free. But flavored yogurts, cheeses, or drinks can contain additives or flavorings with gluten. Whenever buying a product that’s more than just pure milk, cream, or cheese, be sure to examine the label closely.
**Tip 5: Seasonings and Sauces**
Sauces, dressings, and seasonings can be appealing shortcuts in the kitchen, but these are places where gluten can sneak in especially through ingredients like natural flavors, artificial colors, or malt. Remember to check these items just as thoroughly as you would any other food product.
**Tip 6: Keep it Simple**
When in doubt, go for the simplest option. Fresh fruits, vegetables, meats, and dairy are naturally gluten-free. Buying these foods whole and prepping them at home can not only save you from accidental gluten exposure but also from added sugars and unhealthy fats commonly found in prepackaged foods.
Embracing the gluten-free lifestyle doesn’t have to be complicated. With a little handy knowledge, and some nuggets of wisdom to guide your shopping experience, you can successfully navigate gluten-free options even in the realm of prepackaged food. After all, going gluten-free should be about making your life easier, healthier, and tastier.
So the next time you’re in a rush and reaching for that prepackaged meal or snack, remember: Read labels, be a gluten detective, and keep it simple. Together, we’re making gluten-free living easy. Until next time, happy shopping!
**Category: Health & Wellness**
