Going gluten-free can turn a simple grocery run into a confusing, emotional rollercoaster…
Friend, if you’ve ever stood in a grocery aisle reading labels until your eyes crossed, or walked out of the store overwhelmed (and maybe in tears), I want you to know—you’re not alone. I’ve been there. Most of us on the gluten-free journey have. But there is a better way.
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In Episode 2.37 of the Gluten Free You and Me Podcast, we’re diving into exactly how you can make your gluten-free grocery shopping easy, budget-friendly, and even empowering. Let’s break it down together!
6 Best Practices for Gluten-Free Grocery Shopping
1. Make a Master List Before You Go
Having a master list (organized by category) is your secret weapon. No more wandering the aisles or second-guessing what’s safe. I’ve created a 14-page Gluten-Free Product & Brand Guide filled with trusted, family-approved gluten-free foods—naturally gluten-free items and labeled brands—so you never have to shop blind again.
Grab it here
2. Don’t Trust the Front of the Package—Read the Labels
Marketing can be sneaky. Just because something says gluten-free doesn’t mean it’s safe. Always flip it over and scan for:
Certified gluten-free labels
Sneaky ingredients like barley malt, wheat starch, or soy sauce
Cross-contamination warnings like “made in a facility with wheat” listen to the entire podcast to dissect this a bit further.
With practice, you’ll become a label-reading ninja—and I’m here for every step of that journey.
3. Shop the Perimeter of the Store First
Fresh produce, meats, eggs, and dairy? All naturally gluten-free. By filling your cart with whole foods first, you not only simplify the label game—you nourish your body with foods that heal. The outer edges of the grocery store are your gluten-free safe zone.
4. Buy in Bulk (Without the Chaos)
Save time, money, and stress by buying your gluten-free staples in bulk through options like Thrive Market (this linking will give you 40% off your first order and free shipping over $49). You can filter by dietary needs, score deals, and stock your pantry with confidence. 
Tip: Keep your favorites stocked so you don’t end up at five different stores every week.
5. Use Tech to Stay on Budget
Meal planning + grocery pickup = a total game-changer.
Use apps like:
Walmart Pickup (filter by gluten-free, drive up, done!)
Costco Same-Day Delivery (limit impulse buys and save time)
Plan just 3–5 meals a week, stick to a shopping list, and watch your budget thank you.
6. Get the Kids Involved
This is where the magic happens. When kids are part of the gluten-free journey, they learn, grow, and own it:
Let them choose one new gluten-free item each trip.
Play Grocery Bingo for engagement.
Teach them how to read labels and spot safe (and sneaky) ingredients.
Let them plan and cook a full dinner—from shopping list to cleanup.
Making it a family effort creates confidence, connection, and a gluten-free lifestyle that sticks.
Quick Recap: Your Gluten-Free Shopping Success Plan
Use a master grocery list Read labels—front and back Shop the perimeter for real, whole foods Stock up on staples (especially online!) Lean into tech—use pickup and delivery Get your family involved every step of the way
You’re Not Alone
The grocery store doesn’t have to feel scary anymore. With the right tools, a solid plan, and a little practice, gluten-free grocery shopping can feel empowering. Let’s turn your chaos into clarity—together.
Coral
Founder, Gluten Free with Coral | Host of Gluten Free You and Me Podcast
Ready to follow a proven Gluten-Free Roadmap?
You don’t have to feel anxious, confused, or isolated. My Gluten-Free Transformation Program is the complete gluten-free roadmap you need—from understanding what gluten is and where it hides, to managing real life, social events, and emotional ups and downs.
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Join the program now and take the first step on your gluten-free roadmap today.
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Remember, I’ve got your back. I have a comprehensive gluten-free guide available on my website. It’s packed with valuable information to make your journey smoother. And if you want to spread the knowledge, I’ve created free ‘I am gluten-free & I have celiac disease’ printables you can share with others.
Fo more resources visit my website HERE!
The 2024 Gluten Free Brand and Product Guide HERE
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I have gluten free and celiac disease and autoimmune disease and IBS , getting allergy shots twice a week. I think my husband thinks some of my issues are exaggeration.