Gluten free eating begins at the grocery store. If you or a family member requires a diet that is gluten free, the easiest way to stick to the plan is to only buy foods that are gluten free in the first place. If a forbidden food never makes it into your home, it can’t make it onto your plate. Here are a few ideas for stocking a gluten free pantry, so you always have the right foods on hand.

Grains: Your gluten free pantry starts with great grains. Make sure you stock several types of rice, quinoa, corn, gluten free pastas, cream of rice cereal, corn tortillas, buckwheat, millet, and quinoa or other gluten free flours. Try to sock whole grains in your gluten free pantry. Using whole grains allows you to make a wide range of products, and prevents hidden gluten from slipping in undetected. Be wary of pre-made rice mixes (like Rice-a-Roni) or any convenience products that are not labeled “gluten free”. While the base grain may not contain gluten, the sauce might.

Fats & Oils: Most oils like olive, coconut, and vegetable, are okay for your gluten free pantry. Be wary of prepared salad dressings and mayos, some contain thickeners that are gluten based. You should also avoid any gravy or sauce mix that is not specifically labeled “gluten free”. Most of these contain starches and thickeners as well.

Canned fruits: Most canned fruits are great additions to your gluten free pantry. Look for canned single fruits that have been packed in real juice for the healthiest option. The exception is canned “pie filling” fruits, these are made to be poured directly into a pie crust, and almost always contain added starch.

Canned vegetables: Include canned vegetables in your gluten free pantry. As long as your veggies aren’t packaged with sauce or seasonings, you can use them “Creamed” or sauced vegetables or baked beans usually contain gluten based starches, and should be avoided.

Snacks: Most commercially prepared snacks contain gluten: fruit snacks, puddings, and most granola products are made with wheat flour or other gluten containing ingredients. Stock your pantry with snacks you make yourself, and gluten free cookies and rice based crackers. Keep an eye out for gluten free pretzels, and make sure you include nuts of all types in your gluten free pantry as well.

As more people are opting for gluten free diets, either by choice or necessity, more gluten free items are becoming available in your grocery store or health food store. Look for “certified gluten free” labels to be sure you are stocking your gluten free pantry with food items you can enjoy in a variety of ways.