One of the things a lot of people find difficult when starting out on a gluten free diet is learning to cope with what they can’t eat, instead of focusing on the huge array of gorgeous and nourishing foods that they can eat. By changing your approach and by giving more attention to all the foods you CAN eat, you will begin to see a shift and everything in your life will become much easier.
One of the easiest ways to keep a positive attitude is to keep a really well stocked pantry, of all the foods you can eat and to no longer buy the ones that you can’t. I can’t imagine what it would feel like to live in a house where I wasn’t able to eat half of the food in it, so don’t surround yourself with that kind of negativity because it’s really no fun having a kitchen full of food you can’t eat and trying to resist temptation every single day.
A fear or misconception that many people have is that gluten free foods are tasteless and boring, but this is truly not the case! Yes, there are many cardboard-like GF breads and crackers out there on the supermarket shelves, but there are also loads of other, healthier options that are quite delicious. By having the following foods readily available in your pantry, this will make it easier for you to whip up easy, tasty and nutritious meals and allow you to avoid processed, packaged foods that are WAY less nutrient dense.
Did you know that many foods are naturally gluten free? Choosing fresh whole fruits, vegetables, eggs, quality meats and seafood, along with the extensive list below can save you money, and give you peace of mind that you are eating cleaner and making healthier choices for you and your family.
Here is our extensive list of natural gluten free foods:
Whole Grains
- White rice
- Brown rice
- Arborio rice
- Black or wild rice
- Sorghum
- Millet
- Teff
- Buckwheat
- Amaranth
- Quinoa
- Popcorn
- Certified gluten free oats
Legumes (canned or dried)
- Chickpeas
- Kidney beans
- Fava
- Mung
- Pinto
- Navy
- Split peas
- Cannellini (white beans)
- Lentils
- Adzuki
Canned or Pre-packaged Goods
- Changing Habits Dehydrated Broth (use as a stock base)
- Canned beans (see above for varieties)
- Diced tomatoes
- Tomato puree
- Olives
- Tuna
- Salmon
- Gluten free pasta (free of preservatives)
- Rice noodles
- Kelp or seaweed noodles
- Nori Sheets
- Gluten free tortilla chips/ crackers (preservative free)
- Changing Habits Gelatin Powder
- Changing Habits Seaweed Salt
- Dried herbs (rosemary, thyme, dill, Italian herbs, bay leaves, oregano etc)
- Dried spices (Changing Habits Cinnamon, Changing Habits Turmeric, nutmeg, chilli flakes, cumin, paprika, cayenne pepper, coriander, ground ginger etc)
- Curry powder (free of nasties)
- Black pepper
- Herbal teas
- Coconut Aminos
- Tamari
- Apple cider vinegar
- Coconut vinegar
- Coconut butter
- Nut or seed butters
Cooking Staples
- Changing Habits Shredded Coconut
- Changing Habits Rapadura Sugar
- Changing Habits Dates
- Dried fruits (oil and preservative free)
- Changing Habits Cacao Melts
- Changing Habits Chia Seeds
- Nuts (macadamias, almonds, hazelnuts, pecans, walnuts etc)
- Seeds (pepita, sunflower, sesame, Changing Habits Inca Inchi Seeds)
- Nut meals/ flours
- Rice, buckwheat, banana, cassava flours
- Baking soda
- Baking powder
- Vanilla powder or essence
- Arrowroot powder
- Cacao or organic cocoa powder
- Liquid stevia
- Pure maple syrup
- Raw honey
- Cooking essential oils (orange, lemon, lime and/ or peppermint)
Fats and Oils
- Ghee
- Butter
- Changing Habits Inca Inchi Oil
- Cold-pressed nut oils (macadamia, almond, walnut, avocado etc)
- Animal fats (lard, tallow, duck fat etc)
- Olive oil
- Changing Habits Coconut Oil
Another tip: Stock up and save! If you see something in bulk that is reduced, try stocking up so you won’t run out and be forced to pay a higher price tag later for the same item next time. You can store excess flours, nuts and seeds in the freezer to extend the shelf-life too.
Do you have a gluten-free, wholefoods based diet? What pantry staples are in your kitchen that didn’t make it to our list?
Happy changing habits.
Jordan Pie
Nutritionist & GAPS Practitioner
Unfortunately when you’re going gf and you have 2 teenage sons and a husband who despite eating what you cook and buy also insist on having ‘normal’ food you are surrounded by some food you’re not allowed to eat. I do slip up at times however I do have plenty of what I can eat. And I do enjoy trying out new recipes. I think a lot of people are in my situation so to say you can’t imagine living in a house where there is food you can’t have is unrealistic. People will think ‘she doesn’t understand ‘ and my question to you , do you?
Hi Monique, many households are the same. It shouldn’t matter what other people are doing around you, because it is your journey and your choice and other foods will be surrounding you all the time throughout your life. Cyndi, Jordan and I (all the nutritionists at Changing Habits) have people that surround us that consume food that contains dubious ingredients plus gluten, though we have the self respect and knowledge to easily look past it. Wheat is addictive, so the more you eat it the more you will want. When people are eating it around me all the time, I don’t even get jealous or envious in the slightest. It is about being strong, having faith and confidence in your values and strong beliefs. This blog I wrote may help you – https://changinghabits.com.au/how-to-eat-healthy-food-while-dining-out/
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Hi Monique,
It depends on the reason you are going GF. If it’s because you’re coeliac or non-coeliac gluten sensitive (NCGS), then your family members are just going to have to understand that NO gluten makes it through the door. Seriously. It’s your long-term health that’s on the line here. If you want to try going GF because of basic health benefits, then obviously that’s your choice. But can I say that it’s WAY easier when everyone in the house is on board with this. Tiny grains of gluten get on everything – and if you’re either wanting to be entirely GF or you need to because you have an autoimmune issue (ie coeliac), then tiny little bits of gluten floating around on the chopping board, the kitchen bench, the cutlery drawer or the pantry shelf can be highly problematic.
Choosing to go GF is one thing, needing to for your everyday health is an entirely different kettle of fish.
Good luck! You’ll need it – because people (yes, even your own family members) who don’t want to go GF or don’t think they need to go GF (even when a lot of them would be better off without gluten) are often very stubborn about giving up foods they love…like bread…or a certain brand of ice cream…or wheat pasta…
Given I’m either NCGS or Coeliac, the tiniest amount of gluten has a bad effect on me. I’m a Nazi about avoiding it. It’s horrible to have to be, but the effects of coming into contact with gluten for me are NOT worth the pain and misery of trying to be socially acceptable!
When I was dgx. wheat intolerant I began researching and studying what I need to do and then implemented my new life style. Soon my 5 auto immune diseases were gone and I lost the 24/7 pain in my entire body. I was really encouraged so I made a number of good meals…soon my husband who by nature one of the most STUBBORN AND RESISTANT people I have ever known wanted what I was eating…now we both feel about 98% better and stick to our new “way of life” gluten free and sugar free. It is not that hard.
I’m going gluten free due to my thyroid, but I still cook pasta etc for my husband and 2 sons.
It hasn’t been at all difficult but I think I’m very resilient end sdspt easily. So I do zucchini noodles just for me yo go wiyh meatballs etc.
If I make Lasagne I subdtitute the pasta sheets with thin zucchini slices snd it actually tastes better.