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Your Gluten-Free Shopping List


Instead of cookies and cake, now’s a good time to try fruit you may never have tasted.


In a previous Gluten-Free Challenge post, we gave you a PDF of foods containing gluten. It should come as no surprise by now that gluten’s hidden in all kinds of prepared foods!

We also asked you to set aside or give away (or throw out, if they’re outdated) foods with gluten that you may already have in your kitchen.

Now, you’ll need to stock up on gluten-free foods.

You probably already have many gluten-free foods on hand: Eggs, Poultry, Meat, Fish, Dried Beans and Legumes, Fresh and Frozen Vegetables, Fresh and Frozen Fruit, Nuts, Seeds, Oils, and gluten-free grains like Brown Rice and Corn.

Nutritionist and Author *Trudy Scott is back with more information about the 2-week gluten elimination trial:

“The easiest and most affordable way to figure out if gluten affects you is to do a 2-week gluten elimination trial and see how you feel. After two weeks we’ll try reintroducing and challenging your system with gluten and you’ll monitor how you are feeling.”

“The 2 week trial will mean zero consumption of food containing wheat, rye, barley, spelt, kamut, triticale or oats. Oats must also be excluded as they are frequently contaminated with gluten during processing. It really is best that you eat home-made, real, whole foods (always, but especially during the trial), as gluten is so often hidden in many processed foods.”

“Buckwheat is acceptable, as are the wonderful ancient grains like quinoa and amaranth. Starchy vegetables like sweet potato and squashes are a wonderfully nutritious source of carbohydrates. Rather than simply replacing the problem grain with another grain, consider incorporating more vegetables like these into your diet.”

Here’s Trudy Scott’s gluten-free shopping list: Trudy Scott’s Gluten-Free Shopping List

We hope that you’ll be inspired to eat healthy, whole foods. Trudy Scott’s gluten-free shopping list is packed with possibilities.

However, we do know that sometimes convenience is important. That’s why it might be helpful to know that there are also grain and legume based snacks and side-dishes, even breads, which are gluten-free. PsychCentral blogger Alicia Sparks has done a great job reviewing many of these products on her blog, Your Body, Your Mind. They are available in supermarkets and natural foods stores and can help you make the transition to gluten-free.

Please keep in mind, some gluten-free convenience products are more nutritious than others, but many are out-and-out “junk” foods. In general, we don’t recommend that you include prepackaged gluten-free cakes, candies, cookies, breads, and so on as part of your health-conscious diet.

More information on the gluten-free challenge coming soon. We’re starting to go gluten-free this coming week, on Monday, but don’t worry, you can start anytime.
*Trudy Scott is a nationally-known nutritionist and author of The Antianxiety Food Solution. Please visit her blogs: The Antianxiety Food Solution and Everywoman Over 29.
Previous Gluten-Free Challenge Posts at Therapy Soup:

Introducing the Gluten-Free Challenge (video by nutritionist Trudy Scott)
Getting Rid of Gluten (features a list of common foods and ingredients that contain gluten)
The Gluten-Mood Connection (about gluten and your mood)



Your Gluten-Free Shopping List

Richard Zwolinski, LMHC, CASAC & C.R. Zwolinski

Richard Zwolinski, LMHC, CASAC is the author of Therapy Revolution: Find Help, Get Better, and Move On Without Wasting Time or Money and is licensed in addiction and psychotherapy with over 25 years experience as well as a consultant to organizations and companies in the fields of mental health and addiction. He is the executive director of an outpatient behavioral health program. Learn more about Richard here.

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APA Reference
& C.R. Zwolinski, R. (2012). Your Gluten-Free Shopping List. Psych Central. Retrieved on October 20, 2020, from


Last updated: 18 Nov 2012
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