Gluten Free Shopping Checklist

How to Use This Checklist

This checklist is designed to be printed and taken to the supermarket. It covers major food categories and highlights safe options, brands to look for, and what to avoid. Use it as a reference until you become familiar with gluten sources and safe products. Once you're confident identifying gluten-free foods, you can rely less on the checklist. Everyone's tolerance and preferences differ, so adapt this checklist to your needs.

Grains and Bread

AVOID: Regular bread, pasta, cereals, rice cakes (if not gluten-free labelled), oats (unless certified gluten-free). SAFE: Rice, corn, quinoa, certified gluten-free bread (Little Bake Co, Woolworths GF Bread in Australia; Little Debbie, Canyon Bakehouse in USA), gluten-free pasta, certified gluten-free oats. BRANDS: Look for 'Gluten-Free' on the label; if unsure, check the allergen box for wheat. Buy from dedicated gluten-free sections if available.

Proteins

SAFE: Fresh meat, poultry, fish, eggs, legumes, tofu, nuts. AVOID: Processed meats (sausages, deli meats, nuggets) unless gluten-free labelled, battered fish, breaded chicken, some plant-based meats. CHECK: Canned beans, processed meats, any meat product with a sauce. BRANDS: Frozen chicken tenders (Heinz, Ingham GF in Australia), gluten-free sausages (Cabanossi GF, Primo Gluten Free in Australia).

Pantry Staples

SAFE: Canned tomatoes, coconut milk, vegetable broth, olive oil, vinegar, honey, sugar, salt, rice, corn. AVOID: Soy sauce (unless tamari), flour (unless GF labelled), bread crumbs (unless GF labelled), stocks/bouillon cubes (unless labelled GF). CHECK: All sauces, dressings, stocks. BRANDS: Tamari (San-J, Kikkoman GF in USA), gluten-free flour blends (Orgran, Bobs Red Mill), gluten-free stocks (Marigold, Knorr GF).

Sauces and Condiments

AVOID: Regular soy sauce, Worcestershire sauce, some salad dressings, gravy mixes, malt vinegar. SAFE: Tamari, coconut aminos, vinegar (except malt), olive oil, salt, pepper. CHECK: All bottled sauces. BRANDS: Tamari (San-J), coconut aminos (Nutiva, Ceres), gluten-free sauces (Leggos, Barilla GF). Call manufacturers if unsure.

Snacks and Breakfast

AVOID: Regular biscuits, crackers, cereal, muesli, granola bars (unless GF labelled). SAFE: Rice cakes (if GF labelled), fruit, nuts, yogurt, cheese, gluten-free granola. BRANDS: Gluten-free cereals (Orgran, Nairns), gluten-free crackers (Simple Mills, Rice Cakes). FRESH: Berries, apples, banana, nuts are naturally gluten-free.

Dairy and Alternatives

SAFE: Milk, yogurt, cheese, butter, cream (most are naturally gluten-free). CHECK: Flavoured yogurt (some contain gluten thickeners), flavoured milk. BRANDS: Most mainstream dairy is gluten-free; check label if flavoured. Plant-based milk (rice, almond, oat) is usually gluten-free unless gluten-free certified (for oat milk).

Frozen Foods

AVOID: Regular frozen meals, some frozen vegetables with sauces (check label), frozen fish in batter. SAFE: Frozen vegetables, frozen fruit, gluten-free frozen meals. BRANDS: Birds Eye frozen vegetables (most are GF), Ian's gluten-free frozen foods (USA), Ingham gluten-free chicken (Australia). CHECK: All ready-to-eat meals, any frozen food with sauce.

International Foods

AVOID: Regular soy sauce, most Asian sauces, regular tortillas (flour), some pastes and curry mixes. SAFE: Tamari, rice, rice noodles, corn tortillas, coconut milk (for curries). CHECK: All Asian sauces, spice mixes, curry pastes. BRANDS: Thai Kitchen (gluten-free verified), San-J tamari, gluten-free Asian sauces.

Label Reading Quick Tips

1. Check the allergen summary box for 'wheat'. 2. Look for 'gluten-free' on the label. 3. Check ingredient list for barley, rye, wheat, malt. 4. Look for Coeliac Australia tick (Australia) or GFCO seal (USA). 5. Call the manufacturer if unsure. 6. 'May contain gluten' is a caution, not a definite. 7. Natural or organic doesn't mean gluten-free. 8. When in doubt, choose whole foods (fruit, veg, meat, rice) which are naturally gluten-free.

Sources

FSANZ, Coeliac Australia, Celiac Disease Foundation, FDA, Beyond Celiac