Day 2 Gluten Free - Overwhelmed At The Grocery Store

[bdeanjon]

Help!

I just started a gluten free diet yesterday. I have not been properly diagnose becuase I have no insurance and the tests are too expensive. I have had most symptoms associated with Ciliac's disease for some time now (roughly 4 years) and had always dismissed it as IBS. Recently I discovered it could be Ciliac's and decided, after much research, that I could try to cut out Gluten to see how I feel.

Anyway, yesterday was day one. I skipped breakfast, which is normal for me and then for lunch had some corn tortillas with steak, cilantro and salsa. As usual, I was in the bathroom within an hour after eating them. So for dinner, I thought I would go to the grocery store (Albertsons) and try to find something good that wouldn't contain gluten. After wandering aimlessly around for an hour, I left with eggs and cheese. I was so lost. I couldn't find any gluten free bread which really made me mad. I am a poor college student and stores like Trader Joes just get too expensive. Also, cooking is a new thing for me, as I have been a picky eater since I was a child. I can't live on eggs and cheese forever!

Does anyone have any ideas which commercial products I could buy that could make life simpler for me? I am sitting here, starving and not having a clue what to eat for lunch besides nuts, yoghurt and water.

All of the information on ingredients I should stay away from is also overwhelmind and when at the grocery store I couldn't even understand half the ingredients in products.

Any tips would be greatly appreciated.

Thanks!

[happygirl]

Plain meats/chicken/pork/fish, etc. are gluten free. Plain vegetables and fruits are gluten free. Plain rice and beans are gluten free.

Hopefully this will make your life easier with food label reading ---

particularly the one about clear labeling law policies.

Unsafe ingredients: https://www.celiac.com/articles/182/1/Unsaf...ents/Page1.html

Safe ingredients: https://www.celiac.com/articles/181/1/Safe-...ents/Page1.html

A list of companies that has a clear gluten policy. If you don't see "wheat, rye, barley, barley malt, oats" on the labels, its not there, or hidden in "flavors, starches, etc." Open Original Shared Link This makes shopping MUCH easier.

FDA foods are required to list wheat - it cannot be hidden.

Rule #1: Never eat anything without reading the label first.

Rule #2: Consistently check labels, even of your favorite products, as product formulations can change.

Rule #3: If you are unsure of an ingredient, or the company's policy on labeling, call the phone number on the back of the product or email the company.

[SEAliac]

The previous post was great! Also, keep in mind that if you do have Celiac Disease, then your body needs time to heal. With Celiac Disease, the immune response that's triggered by gluten damages the lining of the small intestine. If the lining is damaged, even in patches, you're missing some of your ability to digest. Undigested food can make for some very uncomfortable symptoms. As long as you are still healing, then you can eat a gluten-free meal and still have symptoms because you can't completely digest what you ate. Unfortunately, everyone has a different amount of damage and a different rate of healing, so it's hard to predict how long it will take. You just have to get to know how your body responds. Some people find that a food and symptom diary helps to work out what helps and what hurts.

Lean meats, rice, and potatoes are the easiest for you to digest. Probably next comes canned fruits and veggies, but some people have trouble with fructose (the sugar in fruits) and of course the higher fiber in veggies. I found raw fruits and veggies to be very hard on my system, and I still won't eat certain veggies after 6 months gluten-free. Add to that the fact that lactose gives many people a fit and you may need to cross milk, cheese, & yogurt off your list. If you are still having symptoms when you're eating plain food you cook yourself in a gluten-free kitchen, then you should probably try eliminating all milk (including whey which appears on some food labels and has lactose in it). It takes me a few days for symptoms to completely go away if I've accidentally had lactose, so give it about a week to see if that's the problem.

Good luck to you!

[buffettbride]

I just wanted to let you know that we've all been there and sobbing in the grocery store.

I remember after my first trip leaving the store after three hours feeling like this:

It does get easier, and if gluten is indeed your problem, you will feel better with your dedication to remove it from your diet. I hope you feel well soon.

[bdeanjon]

Thanks for the help and the useful tips. Can I take one of you grocery shopping with me?

[Phyllis28]

If you have a WholeFoods near you the customer service desk can print out a list of gluten free foods in the store. The downside to WholeFoods is that it is expensive. I only pick up a few items there and buy everything else at Costco or the regular grocery store.

The most budget friendly way to eat on a gluten free diet is cook sauces (spagetti, chili etc....) and stews and eat them over rice or rice pasta. I cook extra each week and eat left overs during the workweek.

Look on this site and search the internet for reciepes.

PM me if you are within driving distance of Orange County, CA and I will be happy to go shopping with you.

It will get easier.

[Mango04]

Do you have a George Foreman? I loved mine in college. You can easily cook meats (meats are safe) and grill veggies on it.

Rice and beans are handy (and very cheap) as well. A rice cooker is another useful item (especially the ones that let you cook rice and steam veggies simultaneously).

Have you tried shopping at Trader Joe's? Their prices are great. They have some really good gluten-free items (as well a basic things, such as cans of beans), for really good prices.

Other than that, just stick to the basics (the outer perimeter of the grocery store). To make my life easier I try to stick to food products that don't have more than a couple ingredients (label reading becomes a whole lot easier that way) and it's cheaper as well.

You also might want to find out if your school's dining services will sell you some items that you can buy with your meal plan card (if you have one). I remember mine sold students raw chicken breasts and what not if they asked for such stuff.

[GFinDC]

Most stores keep their gluten free bread like items in the freezer. Sometimes they have a special little tag with gluten free written on it.

[ravenwoodglass]

I second the rice cooker, I use mine a lot. You can also get a slow cooker and that will help also. It is nice to find a hot meal waiting when you get home even if you did have to put it together the night before.

If you live in an area that has a Wegmans please get over to it. They label all their gluten free stuff. I don't know where you are but if you have one within 50 miles they are well worth the trip.

I had a complete meltdown in the store right after I was diagnosed. My DD refused to shop with me for a long time. But it does get easier with time and practice and you have found a good place for info and support. Welcome.

[purple]

Walmart is good at putting GLUTEN FREE on their products so watch for it. Refried beans are easy, eat with gluten-free tortilla chips. Stay away from the many flavored chips for now so you don't have to read all those labels. Watch for products that have the fewest ingredients.

chips-corn, oil, salt

beans- beans, oil, salt

Watch for Kraft or S&W or Con agra, they will state if it has wheat. Then add some other brands as you learn. Forget any kind of bread/pasta product at a regular store and get opinions(some of it is gross and a money waster), you might find some rice pasta but thats about it. You gotta eat everything with corn tortillas- hard or soft and chips. It will take some time and some learning. My 19 yr old went thru it last Feb. at college. It was really hard. I am so thankful she is not allergic to anything else and that we found out before she got worse.

Go down the cereal aisle and get a box of Rice Chex(be sure its marked gluten-free).

If you are unsure about products, you can call the number on the product or just don't buy it.

You will have to allow for extra time to read labels when you shop.

Some canned chili has wheat in it and some is safe.

I found that Nalleys has wheat but one flavor I checked didn't so be careful and don't assume anything.

Watch out for things that are mixed like Rice-a-Roni

Here is what my dd ate at first:( dd is very picky too, good thing rice and beans are cheap)

celery/bananas/apples with peanut butter

Thai microwave noodles

Refried beans or layered bean dip

Rice Chex

Tortilla chips, Fritos- plain ones

Chocolate

yogurt

almonds

popcorn

Fruits

Juices

Carrot stix

I was able to get gluten-free food to her at times after I learned how to make it plus we live 1 1/2 hours away. You might get some ideas on the teenager section, watch for "college" there and watch for posts on lunches/school on other spots. It gets easier once you learn.

[ArtGirl]

That small grill is perfect for cooking small amounts. One of the best investment I ever made, and it only cost $8.

Some fairly quick and easy foods....

Celery sticks with nut butter and honey, topped with raisins or dried cranberries (my fav)

Chicken salad - chopped cold grilled chicken breast, add mayo (Hellmann's) and chopped celery/onion/raddish/etc.

Corn-tortilla (Mission brand is gluten-free) rollups with meat fillings...

Hamburger and gluten-free catsup topped with cheese (if you can eat it okay) - warm up in microwave

Tuna

Sliced meats, lettuce and tomato

Lettuce wraps - cooked chicken or ham, shredded carrots and other veggies mixed with olive-oil/apple-cidar vinegar and sprinkled with oregano

Banana and canned pineapple smoothie - blend in blender with non-dairy milk alternative (or water) and a little sugar.

Peeled banana with nut butter spread on it.

Baked sweet potato with bacon crumbs or ham bits (a really nice, filling breakfast)

Rice Chex cereal - is now gluten-free. Great as a crunchy snack just out of the box.

Non-corn "popcorn" - melt margarine and spoon over Rice Chex while stirring. Sprinkle with salt and onion powder. A good take-along

Hope this helps to expand your choices.

[bdeanjon]

Thank you all. These suggestions are really helpful. Also, thank you for the actual food tips on ideas as to what to make for myself. I just got back from Trader Joes and a friend of mine who works there printed out a complete list of gluten free products. I had no idea the list was that large.

Please keep the ideas coming. If you have any favorites you like to eat, please post your suggestions.

Thanks again. I am starting to see my options get bigger.

[home-based-mom]

In addition to all of the above, check out Trader Joe's Honey Nut O's cereal. My college-age daughter has eaten Honey Nut Cheerios for breakfast since she was a toddler, but that doesn't work any more. Trader Joe's Honey Nut O's are much less expensive and are not sweetened with barley malt. She does just fine with them. Not everyone can eat oats, but she can.

[Rya]

Phyllis, you sparked an idea! I think it would so cool if somehow Celiacs could organize for the newly diagnosed folks to go grocery shopping with someone that has the disease. It is so overwhelming at first. I was a senior in my nutrition degree when I was diagnosed and still struggled and struggled. I wish it was easier for everyone.

On that note, if anyone lives in Houston...

For a food contribution, I do 2 corn tortillas with turkey bacon (butterball brand) and cheese (kraft declares gluten on their labels) in the middle for breakfast in the morning.

Also just to clarify, cheese has very little lactose in it. So if you're having trouble with yogurt and milk, hold onto the cheese just so you can a reliable source of calcium in your diet. A lower fat cheese might be better tolerated at first.

[Yellow Rose]

We have all been where you are and it is overwhelming at first. But hang in there because it does get better. You realize after a while that there are lots of things you can eat that are gluten free just not what you might have been used to. Packaged foods and convience foods are pretty much out unless you can find a store that has gluten free foods. Those are usually health food types like Whole Foods. I made up my own list of companies that had gluten free stuff and how to tell if it was safe as I was going along and would be happy to send it to anyone who wants it. Just pm me with your regular e-mail and I will send it in an attachment. Read everthing you can on this site as it will answer just about anything you can think of.

[CeliacMom2008]

Rya, isn't that just a wonderful idea! When we were first diagnosed I became determined to start a ROCK group one day and then to offer up the buddy system for grocery shopping (once I knew what I was doing of course). Those first few trips to the store are awful! I cried through most of the store the first time - I'm sure people thought I was completely nuts! I'd pull something off the shelf, turn it over to read the ingredients and sob. I'm so much better now.

Wal-Mart is fantastic!! I buy Great Values whenever they are available now. I used to be a food snob who would only buy name brands. No more! If Wally World is going to make my life easier by marking almost everything GLUTEN FREE (their use of all caps and bold is so appreciated!) that is gluten free, then I'm going to give their company all the money I can!

I also take my cell phone and do a quick call to the manufacturer every now and then. I used to do it quite frequently. To make it faster, I'd pick up the item, call the number and keep shopping while working through the call. BUT, this only works if you're shopping during traditional working hours. Most places are closed evenings and weekends. Also, a lot of grocery stores will allow you to return unopened food. I've bought things, checked on them when I got home and then returned them after I had time to check them and found out they contained gluten.

Lastly, there are several brands that will clearly mark wheat, barley, oats and rye. Kraft and Unilever are two that do I believe. (But please correct me if anyone has found differently.) So you will see one of those words in parathesis after the "bad" ingredient.

[babysteps]

Also just to clarify, cheese has very little lactose in it. So if you're having trouble with yogurt and milk, hold onto the cheese just so you can a reliable source of calcium in your diet. A lower fat cheese might be better tolerated at first.

Love the gluten-free shopper-buddy idea!

For lactose, I couldn't handle it when I first went gluten-free, but after about 2 months I was okay - everyone's body is different, for some folks it is an initial issue only, others are lactose (or even casein) free for life. Once your digestion seems under control you may want to self-test some milk product(s).

Also, the more aged the cheese is, the less lactose there is. So if you do self-test, you could start with an aged (hard) cheddar or parmesan or such, and if you tolerate that then try younger cheese, yogurt, eventually working up to milk.

As I understand it, the little beasties (apparently mostly bacteria) that turn milk to cheese, those beasties eat lactose (milk sugar) and produce solids. Unless someone adds chemicals or otherwise kills the little beasties the process keeps going, so the harder/older the cheese is, the less lactose is left. However if you are casein (milk protein) intolerant, no matter how old the cheese is, it still has casein.

[Live2BWell]

Hi There (( Hugs ))

As you can tell, you are certainly not alone. I have had a couple of grocery shopping experiences where I thought I was going to either break down in tears, or have the worlds largest anxiety attack

I am reletively new to being gluten free, so I understand how difficult of an adjustment it is. I can tell you though, with complete certainty, that it's well worth it.

I think one of the biggest things I have come to learn is that mealplanning is almost essential. I had been able to wing it for just over a week - much like I usually did when eating gluten foods - but it got to the point that winging it has become mundane, boring, and seemingly impossible.

Also, a great book to have (it's been my gluten free bible, so to speak) is "Gluten Free Living For Dummies" by Danna Korn

A great resource and list of gluten free foods, even if you don't shop at this store, is Open Original Shared Link

Smoothies have become a very good friend of mine, and there are SO MANY naturally gluten free foods.

Also, rice noodles are awesome, as are many of the Thai Kitchen meals (many of them are gluten free, but double check anyway, it'll say Gluten Free on it if it's gluten free.)

There are several tips I've learnt thus far. This forum has been a lifesaver, though.

Best of luck to you, and feel free to PM me anytime

[happygirl]

Lastly, there are several brands that will clearly mark wheat, barley, oats and rye. Kraft and Unilever are two that do I believe. (But please correct me if anyone has found differently.) So you will see one of those words in parathesis after the "bad" ingredient.

Open Original Shared Link is a good list of many companies who have the same policy. Decreases the need to call companies.

[Phyllis28]

Phyllis, you sparked an idea! I think it would so cool if somehow Celiacs could organize for the newly diagnosed folks to go grocery shopping with someone that has the disease. It is so overwhelming at first. I was a senior in my nutrition degree when I was diagnosed and still struggled and struggled. I wish it was easier for everyone.

Actually, this was bdeanjon's idea. He asked if he could take one of us grocery shopping with him. The grocery store he mentioned is one of the chains in Southern California. Unfortunatley, he is too far away to make this practical. I agree, a shopping buddy would be very helpful to anyone new to a gluten free diet. I also think a shopping buddy would also be able to add ideas of what meals that can be made with what is available in the local area. I know here in Southern California the major grocery chains do not carry any specialty gluten free food which is one of the reasons bdenjon's trip to Albertson's was overwelming.

[bdeanjon]

yeah, the central coast is too far from Orange County, or else I would take you up on that, definetely. I do like getting ideas on what to eat though. The rice chex suggestion really saved me in the morning areas, as I used to eat cereal everyday before work.

Last night I went to grocery store again, for round 2 and felt much more comfortable (though, not completely) and I left with many more items. Hebrew Nationals were great for lunch and I didn't have to cut out my mustard!

Thanks again for all those ideas and tips.

[sickchick]

Oh I have burst into tears at the grocery... (It's a little embarassing) LOL we understand!

it will all be second nature to you after a few months.

I eat a lot of beans and rice,

I keep organic black beans (canned)

organic pinto beans (canned)

organic garbanzos (canned)

artichoke hearts (canned)

coconut milk (canned)

organic sausages in the freezer- breakfast & other.

organic bacon in freezer, ahi tuna steaks in freezer

free range chicken

organic eggs, coconut and olive & sesame oils

fresh garlic & onions. fruits. cilantro. fresh lemons & limes

spices

I keep cans of nuts around (I love almonds and pistachios)

honey, organic maple syrup, organic peanut butter, almond butter & hazelnut butter

jars of organic applesauce

polenta, quinoa, jasmine rice, long-grained white rice, short-grain calrose

rice stick noodles, tinkyada pasta

brown rice cakes

dried fruits

[Rya]

Actually, this was bdeanjon's idea. He asked if he could take one of us grocery shopping with him. The grocery store he mentioned is one of the chains in Southern California. Unfortunatley, he is too far away to make this practical. I agree, a shopping buddy would be very helpful to anyone new to a gluten free diet. I also think a shopping buddy would also be able to add ideas of what meals that can be made with what is available in the local area. I know here in Southern California the major grocery chains do not carry any specialty gluten free food which is one of the reasons bdenjon's trip to Albertson's was overwelming.

You're right, I believe the collaboration did start there.

How terrible that the regular grocery stores in California don't carry any specialty items, I can see how that would be especially overwhelming. I was spending the summer with my mom in Roswell, NM, when I went gluten-free. They also have Albertson's....hmmm I suppose that's one more place for Celiacs to make their marks.

[purple]

Oh I have burst into tears at the grocery... (It's a little embarassing) LOL we understand!

it will all be second nature to you after a few months.

I eat a lot of beans and rice,

I keep organic black beans (canned)

organic pinto beans (canned)

organic garbanzos (canned)

artichoke hearts (canned)

coconut milk (canned)

organic sausages in the freezer- breakfast & other.

organic bacon in freezer, ahi tuna steaks in freezer

free range chicken

organic eggs, coconut and olive & sesame oils

fresh garlic & onions. fruits. cilantro. fresh lemons & limes

spices

I keep cans of nuts around (I love almonds and pistachios)

honey, organic maple syrup, organic peanut butter, almond butter & hazelnut butter

jars of organic applesauce

polenta, quinoa, jasmine rice, long-grained white rice, short-grain calrose

rice stick noodles, tinkyada pasta

brown rice cakes

dried fruits

Now Now...What about your chocolate stash? I have one too! (I thought I just read it on another post...ha ha)

My dd had a stash in college last year.

I remember one time she walked out of the store b/c there was nothing to buy

She hates to cook and is better now at buying something to eat-fruit, tortilla chips and a tomato...hmmm.

[healthiernow]

The times I've had emotional reactions at a grocery store have been when I'm shopping with someone who is not gluten-free!

They can go and grab pretty much whatever they want while I'm reading labels and passing by a lot of aisles. On my own or with my mother who is also gluten-free, passing by so many of the aisles feels like a relief! And there aren't any gluteny items going in the cart as a distraction, or even TALK of those items!

Also, if this helps, my mom and I always laugh because we go to the HEALTH food store to buy our JUNK food!

We buy our meats, veggies, fruits, nuts and beans at the chains Stop & Shop and Big Y, but we go to the local health food stores for the more expensive, specialty treats like gluten-free cookies (Nana's! EnjoyLife!), Lara Bars, FruitaBu...

That's our system! Hope it helps