Stocking Your Gluten-Free Pantry: A Simple Guide

Please note:

These services are informational only and designed to provide practical, hands-on support and do not replace medical advice, nutrition counseling, or therapy. They are meant to complement the guidance you receive from your healthcare team.

Being newly diagnosed with celiac disease can feel like a whole new world. One of the first things on the to do list is stocking your pantry - but before you can do that, you’ll need to clean it out. (Don’t worry, we’ll dive into that in more detail at a later point).

Once things are cleared out, here’s a list of staples that most people find helpful to begin with. You’ll discover new favorites over time, but this is a great starting point.

For now, it’s much easier to stick with products labeled "certified gluten-free" or "gluten-free." It just takes a bit of the guess work out of shopping when you're still figuring things out.

Naturally gluten-free basics:

• Rice

• Beans

• Nuts

• Gluten-free oats (make sure they say "certified gluten-free" or list "gluten-free oats" in the ingredients)

Baking: 

Start simple. I recommend picking one all-purpose gluten-free flour that already has xanthan gum in it. 

• King Arthur’s Gluten-Free Measure for Measure Flour is a good one to start with - it works in most recipes and is pretty forgiving.

Pasta: 

A bit of a trial-and-error game. I usually suggest picking out two brands to try first:

• Jovial

• Barilla

Bread:

Even more personal. There are tons of choices and you might have to taste a few before you find a favorite. Good options to start with include:

• Canyon Bakehouse

• Schar

Condiments:

It’s important to replace these or keep separate versions if you live in a mixed kitchen. Using squeeze bottles can help avoid cross-contact too. Some basics to think about:

• Mustard

• Ketchup

• Peanut butter

• Jelly

• Mayo

• Gluten-free soy sauce (like tamari)

• Salad dressings

Snacks and treats:

There are so many gluten-free options now and it really comes down to what you like. Labels on items sometimes change so check that it still says gluten-free each time you buy the product. Some popular shelf-stable picks are:

• Cookies - gluten-free Chips Ahoy and gluten-free Oreos

• Chips - Lay’s and Cape Cod chips 

• Crackers - Simple Mills almond crackers and Schar Entertainment Crackers

• Pancake Mixes - Birch Benders and Bisquick gluten-free

One last tip: Many brands make both gluten-free and regular versions. Always double-check the label - it’s surprisingly easy to accidentally grab the wrong one.

Free Kitchen Guide