Starting a gluten-free diet, or “going gluten-free” is a big decision. Our step-by-step guide will help you make a good start… We suggest you start this process the day before you usually do your grocery shopping.
- Read our gluten-free foods list and foods that contain gluten list.
- Place a large cardboard box on the floor beside you.
- Take every food and drink product out of your cupboard. Read every label. Understanding food labels will help.
- Every item that has the gluten-free symbol on it can go straight back into the cupboard.
- Any item containing wheat, barley, or rye goes immediately into the cardboard box on the floor.
- Check all the remaining products against the lists you read in step 1.
- If a product any glutenous ingredients place it in the box. Otherwise, it can be returned to the cupboard.
- Repeat steps 3-7 for every food cupboard, as well as your fridge and freezer.
- When you are finished, donate the contents of the cardboard box to a friend or local charity. If you live with someone who is not gluten-free, give the box to them.
- Clean your kitchen thoroughly. How to Make Your Home Gluten-Free has lots of advice on removing all traces of gluten in your home.
- Get a pen and paper and write out a shopping list. If you’ve thrown out several packs of pasta replace them with a pack of gluten-free pasta. This “like for like” policy is a good idea in the beginning to prevent your routine being disrupted. The list will help you avoid being overwhelmed in the supermarket.
- Check out this week’s special offers when you’re writing your list.
- Take your shopping list to your local supermarket, not the health food shop. A health food shop is too confusing for a GF newbie.
- If you do go to a health food shop, read our Grain Finder to help you tell your spelt from your sorghum.
Congratulations on taking control of your health!
If you have comments/questions, please get in touch.