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Memorize your “go-to” and “must avoid” foods. Learn to read labels to avoid hidden gluten. Buy single-ingredient foods whenever possible. Alter your diet instead of finding GF versions of what you now eat.

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Once you commit to a gluten-free lifestyle, you’ll quickly learn which foods and ingredients you can have and which you must avoid. The sooner you master these lists, the easier (and more cost effective) your grocery shopping will be.  GF grains include rice, wild rice, corn, sago, soy, potato, tapioca, beans, sorghum, quinoa, millet, buckwheat, arrowroot, amaranth, teff, Indian ricegrass, and uncontaminated oats (labeled as gluten-free oats). Other GF foods include (but aren’t limited to) milk, fresh fruits and vegetables, non-malt vinegars, eggs, lentils, peanuts, seeds, tree nuts, fresh fish and shellfish, fresh meats, and honey. Foods to avoid contain wheat (including einkorn, durum, farro, graham, Kamut, semolina, spelt), rye, barley (including malt products), and triticale. When it comes to prepared, processed, or packaged foods, it’s best to assume they have gluten in them unless they’re clearly labeled as gluten-free. In order to avoid wasting money—or worse, consuming gluten that may make you ill—work on becoming an expert food label reader.  Even foods labeled gluten-free are permitted to contain minute amounts of gluten (in the U.S., it’s less than 20 parts per million). If you’re avoiding gluten due to a medical condition, talk to your doctor about the safety of consuming trace amounts of gluten. If you see wheat, rye, barley, oats, malt, or brewer's yeast listed anywhere on the label, don’t buy the product. The fewer ingredients a product has, the easier it is to ensure that it doesn’t contain gluten. Adjust your diet to prioritize single-ingredient foods like fresh fruits and veggies, plain rice, fresh meats and seafood (without coatings, glazes, fillings, etc.), and whole eggs. While they require more prep work, single-ingredient foods also tend to be less expensive per unit than packaged and processed foods. There are now GF versions of nearly every type of food product, from soy sauce to beer. However, if you simply try to switch from traditional to GF versions of the foods on your typical shopping list, your grocery bill may double or even triple.  Instead, it’s more cost-effective to embrace going gluten-free as an overall lifestyle change. Use GF versions of non-GF foods only as “bridges” to help get you to a new, naturally GF diet. This doesn’t mean you have to swear off GF cakes or frozen pizzas entirely, of course. Just make them occasional treats instead of weekly items.