Gluten Free Shopping List

✅ Celiac-Safe Gluten-Free Shopping List

🏷️ How to Read Gluten-Free Labels (and Know What’s Truly Safe)

When you’re living with celiac disease, reading food labels becomes second nature—but it can still be confusing. The key is to look for clear gluten-free labeling and understand what it really means. In the U.S., the FDA allows a product to be labeled “gluten-free” only if it contains less than 20 parts per million (ppm) of gluten. This threshold is considered safe for most people with celiac.

Start by scanning the ingredients list for any mention of wheat, barley, rye, or malt (which often comes from barley). Be cautious with vague terms like “natural flavors,” “modified food starch,” or “spices”—unless the product is clearly labeled gluten-free. When in doubt, look for trusted certifications such as the Certified Gluten-Free logo from GFCO or NSF. These indicate that the product has been independently tested and meets stricter standards than the FDA minimum.

And remember: “wheat-free” doesn’t mean “gluten-free”—a product can be wheat-free and still contain barley or rye. When possible, choose foods made in dedicated gluten-free facilities (like we use at Five Frogs Farm) to avoid cross-contact entirely.

Here is Everything you can eat—without second-guessing every label.

🍎 Fruits & Vegetables (Always naturally gluten-free)

  • Apples
  • Bananas
  • Berries
  • Carrots
  • Spinach
  • Potatoes (white & sweet)
  • Avocados
  • Zucchini
  • Tomatoes
  • Broccoli
  • Onions & garlic
  • Lettuce & greens

🍗 Meat, Poultry & Seafood (Unbreaded & unprocessed)

  • Chicken (fresh or frozen, not breaded)
  • Beef & pork cuts (steaks, roasts, ground beef)
  • Turkey (watch for injected flavorings)
  • Bacon (check for gluten-free label)
  • Salmon, cod, tilapia, shrimp
  • Eggs

🥛 Dairy & Dairy Alternatives

  • Milk (dairy or plant-based like almond, oat*, or coconut — check labels!)
  • Cheese (block or shredded, check ingredients)
  • Yogurt (plain or labeled gluten-free)
  • Butter or ghee

🥣 Gluten-Free Grains & Flours

  • White & brown rice
  • Quinoa
  • Cornmeal / polenta
  • Buckwheat (gluten-free despite the name!)
  • Millet
  • Sorghum
  • Tapioca
  • Certified gluten-free oats
  • Almond flour
  • Coconut flour
  • Gluten-free all-purpose flour blend

🍞 Baked Goods (Choose certified gluten-free or dedicated GF brands)

✅ Or shop from a 100% gluten-free bakery like Five Frogs Farm

  • Gluten-free bread
  • Gluten-free bagels
  • Muffins
  • Cookies
  • Cinnamon rolls
  • Gluten-free pie crust or full pies

🥫 Pantry Staples & Packaged Foods

  • Canned beans (check labels)
  • Lentils
  • Nut butters (peanut, almond, sunflower)
  • Pasta (made from rice, corn, lentils, chickpeas)
  • Gluten-free crackers
  • Gluten-free cereal
  • Rice cakes
  • Popcorn kernels or gluten-free microwave popcorn
  • Tomato sauce (watch for flour thickeners)
  • Salsa
  • Cooking oils (olive, avocado, canola)
  • Vinegar (white, apple cider, balsamic—avoid malt vinegar)
  • Gluten-free soy sauce or tamari

🧂 Spices, Herbs & Condiments

  • Salt & pepper
  • Dried herbs (basil, oregano, thyme)
  • Chili powder, turmeric, paprika
  • Garlic & onion powder (check labels!)
  • Mayonnaise
  • Mustard
  • Ketchup (most brands are safe)
  • Hot sauce (check ingredients)
  • Honey & maple syrup

🍪 Snacks & Sweets

  • Gluten-free granola bars
  • Dark chocolate
  • Gluten-free cookies
  • Fruit snacks
  • Trail mix (no wheat/gluten ingredients)
  • Ice cream (check for cookie or cone mix-ins)
  • Applesauce & fruit cups

🍹 Drinks

  • Coffee & tea (unflavored)
  • Sparkling water
  • Fruit juice
  • Coconut water
  • Gluten-free beer or cider
  • Wine (most are naturally gluten-free)

🚫 Foods to Avoid (Unless certified gluten-free)

  • Wheat flour, barley, rye
  • Pasta made from wheat
  • Bread, bagels, baked goods not labeled GF
  • Beer (unless gluten-free)
  • Malt vinegar
  • Soy sauce (unless labeled gluten-free)
  • Breaded/fried meats
  • Imitation crab
  • Processed deli meats (check labels carefully)

⭐️ Pro Tip: Look for these labels

✅ Certified Gluten-Free logos
🚫 Avoid products labeled “made in a facility that processes wheat” if you're highly sensitive

📦 Want Celiac-Safe Baked Goods Delivered?

Order fresh, handmade, 100% gluten-free cookies, breads, and more from Five Frogs Farm