A gluten-free diet can seem overwhelming at first, especially when it comes to finding the right products. Whether it's because of coeliac disease, gluten intolerance or simply because you want to try something new, this guide will help you make shopping for a gluten-free diet a breeze. Let's browse the supermarket shelves together!
What does gluten-free mean?
Gluten is a protein found in grains such as wheat, barley, rye and spelt. For people with coeliac disease or gluten intolerance, eating gluten can lead to unpleasant symptoms. A gluten-free diet means avoiding these types of grain and opting for alternatives instead.
Gluten-free staple foods
Successful gluten-free shopping starts with the basics. Here are some gluten-free staples that you should always have on your shopping list:
- Rice: A versatile side dish and base for many dishes.
- Corn: Whether as polenta, corn flour or corn chips - a great alternative.
- Potatoes: Wonderfully filling and can be used in countless variations.
- Quinoa: A nutritious, protein-rich option.
- Buckwheat: Ideal for breakfast porridge or as a flour substitute.
- Hirse: An easily digestible grain that offers many application possibilities.
Gluten-free substitute products
The shelves are full of gluten-free products that serve as substitutes for their gluten-containing counterparts. These products are specially formulated to be gluten-free and are often just as delicious:
- Gluten-free breads and baked goods: Look out for gluten-free seals or labels. Many supermarkets offer a selection of gluten-free bread, rolls and cakes. By the way, you can also find a selection of gluten-free baked goods and pastries here in the online store!
- Gluten-free pasta: Rice, corn or lentil noodles are perfect alternatives to conventional wheat noodles.
- Gluten-free flours: Use almond flour, coconut flour or rice flour for baking. They are great alternatives to wheat flour.
- Gluten-free beer: Yes, beer is also available gluten-free! Perfect for a sociable evening without a tummy ache.
Label reading made easy
When shopping for gluten-free food, reading labels is your secret weapon. Here are a few tips on how to quickly and reliably find out whether a product is gluten-free:
- Search for the gluten-free seal: Many products are labeled with a "gluten-free" symbol or seal, which makes it easier for you to choose.
- Check the list of ingredients: Look out for hidden gluten in ingredients such as wheat starch, barley malt and rye. Even seemingly harmless ingredients can contain gluten.
- "May contain traces" information: You should avoid products that may contain traces of gluten if you are very sensitive to gluten.
- Choose trustworthy brands: Entscheide dich für renommierte Marken, die sich auf die Herstellung von glutenfreien Produkten spezialisiert haben oder solche anbieten. Diese Marken investieren oft viel in die Qualitätssicherung und bieten eine breite Palette an leckeren Optionen. One of these brands, which you can also find in our online store, is Schär.
Where to find gluten-free products
In addition to the supermarket, there are many places where you can find gluten-free products:
- Health food stores: These stores often have a large selection of gluten-free products that are also organic.
- Online stores: Here you will find a huge range and can order from the comfort of your own home. If you are looking for gluten-free sweets and snacks, Sweetz United is the right place for you.
- Gluten-free departments: More and more supermarkets have dedicated gluten-free shelves or departments. A look in these areas can save a lot of time.
Making your own kitchen gluten-free
A gluten-free diet doesn't just start when you go shopping, but also in your kitchen. To ensure that you don't ingest gluten-containing residues, it's important to create a clear separation between gluten-free and gluten-containing foods and utensils. Here are some tips on how to make your kitchen gluten-free:
- Separate containers: Store gluten-free flours, pasta and baking ingredients in separate containers to avoid contamination with products containing gluten.
- Own kitchen utensils: Use your own chopping boards, toaster and cutlery to ensure that no gluten residue gets onto gluten-free food.
- Thorough cleaning: Clean surfaces, pots and pans thoroughly before preparing gluten-free dishes.
Gluten-free snacks and treats
Even when it comes to snacks, you don't have to go without indulgence. Here are some ideas:
- Fruit and vegetables: Always a safe choice and incredibly versatile.
- Nuts and seeds: Almonds, cashews and sunflower seeds are healthy snacks.
- Gluten-free bars and cookies: Many healthy bars such as muesli bars or energy bars are gluten-free and perfect for on the go. There are also gluten-free versions of cookies.
- Gluten-free snacks: Savory snacks such as rice crackers or gluten-free potato chips are ideal alternatives for TV evenings.
- Dried fruit: Dried fruits such as raisins, dates and apricots are sweet and gluten-free. This also makes dried fruit a great alternative if you are looking for vegan sweets.
Conclusion: Gluten-free living made easy
With these tips and a well-organized shopping plan, a gluten-free diet will be child's play for your child. Discover new products, experiment with recipes and enjoy the variety that a gluten-free diet can offer. And the best thing about it? You don't have to go without anything!