My Gluten-free Grocery Shopping

My Gluten-free Grocery Shopping

Saturday morning means big grocery shopping! My favorite shops (EkoPlaza, AH XL) are a bit far away so I always plan a small trip to collect all the foods that I want.

Good systematic planning is a prerequisite for my painless gluten free week. Let’s be honest, only a good meal guarantees well-being of a person with autoimmune diseases so yes, I want my goodies to be there for me when I need them.

It is my first year on a gluten free diet and other than eating gluten free I need to focus on eating healthy. What did I buy today? Merely, food that reduces inflammation, balances hormones and supports the immune system. Ehm, I still ‘sin’ though (never by eating gluten!) and buy a couple of processed foods that contain grains, sugar etc. and that I know might not be supporting my ultimate goal which is ‘to heal my gut asap’. But yeah, I am not able to cook from scratch each of my meal, no time nor energy for that right now.

What my body needs

  • HUGE amount of dietary fibers
  • Good quality protein
  • Healthy fats
  • Vitamins, minerals, enzymes
  • Anti-inflammation food
  • Probiotics*

*My body seems not to tolerate probiotics well. No kefir, no sauerkraut for me! I have found literature which shows that the microorganisms from the products can enter the blood stream due to the leaky gut and have various consequences.  Since I am following the strict g-f diet only for 5 months, my intestines might not be healed yet. Perhaps my reaction is due to the leaky gut. On the other hand, probiotics contribute to healing of the intestines. They are extremely good for the intestinal micro-flora and thus the immune system. If your intestinal villi is rebuild or you belong to the lucky ones who do not have any discomfort after eating these products, you should definitely add them to the diet. 

1.       My sources of fibers 

Vegetables (mostly bio)

  • Broccoli
  • Chicory (in Dutch witlof)
  • Raapstelen- I don’t know the English name
  • Zucchini (cougette)
  • Cabbage (kool)
  • Cucumber (komkommer)
  • Red bell pepper (rode paprika)
  • Mushrooms (kastanje champignon)
  • Corn (mais)
  • Carrots (wortelen)
  • Beets (bieten)

Fruits (mostly bio)

  • Apples (appels)
  • Pears (peren)
  • Kiwi
  • Bananas (bananen)
  • Grapefruit
  • Mandarins (mandarijnen)
  • Berries (frozen) (bessen)

I purchase most of my fruits and vegetables once a week in EkoPlaza as a VITATAS. You can pre-order such a food bag in any ecological/health shops (like EkoPlaza). There are different bags: for one or two persons or for family. You can order only fruits, only vegetables or a mix of both. It is also possible to order exclusively locally grown food.

Apple fibers (Le Poole)

Gluten-free grains

  • Rice
  • Millet

Gluten-free bread

Nuts and seeds

2.       My sources of protein

Fresh meat – from butcher

  • Lamb (lam)
  • Chicken (kip)
  • Turkey (kalkoen)

Eggs (bio)

Seafood (this week from AH XL but the best is from the fish shop or market)

  • Cod (kabeljauw)
  • Shrimps (garnalen)

Plant protein (mostly bio)

  • Fava beans (tuinbonen) and other vegetables
  • Chickpeas beans (kikkererwten)
  • Almond pasta (amandel pasta)
  • Sesame pasta (sesampasta Tahini)

3.       My sources of fat

  • Bacon (only bio) (spek)
  • Butter (only bio, grass-fed) (boter)
  • Avocado
  • Toasted almond pasta (amandel pasta)
  • Olive oil (olijfolie)
  • Coconut oil (kokosolie)
  • Walnuts (walnoten)
  • Flaxseeds (lijnzaad)
  • Chia seeds
  • Sunflower and pumpkin seeds (zonnebloem en pompoenpitten)
  • Green pesto (groene pesto)
  • Fish

 4.       My sources of vitamins and minerals

  • Bio fruits
  • Bio vegetables
  • Bio cress (tuinkers)
  • Bio lemons
  • Bio onions
  • Bio garlic
  • Meat, fish, eggs

5.      My anti-inflammation food

  • Bio ginger (gember)
  • Bio fruits
  • Bio vegetables
  • Bio garlic
  • Bio onions
  • Bio lemon
  • Bio turmeric (kurkuma)
  • Green tea
  • Omega 3 sources – chia seeds, walnuts, avocado, fish;
  • Flax seeds
  • Dietary fibers
  • Aloe vera juice

6.       Foods to balance my immune system

  • Turmeric
  • Vit D sources (eggs, meat and fish, liver)
  • Omega 3 sources (fats)
  • β-Carotene sources (carrots) (ref)

 7.       My ‘sin’ foods this week  (here)

I called them ‘sin’ foods because there is literature showing the possible negative effect of these foods on intestinal healing. Some are not advised for people with Hashimoto’s. And other give me gastrointestinal symptoms.

  • Gluten free, brown bread (Consenza, no soy!) – grains, preservatives
  • Schar muffins – grains, sugar, preservatives
  • Potatoes, corn, red bell pepper – I get some funny gastrointestinal symptoms after eating them :|
  • Broccoli, cabbage – foods to avoid when having Hashimoto’s (contain goitrogen); it is also believed that cooking/baking reduces the negative effect by 30%. An update(2014-05-13): Recent publications explain that goitrogens have nothing to do with the goiter. If that is a case it is not a ‘sin food’ anymore ;)
  • Chorizo sausage – might contain transglutaminase ( ref 1 , ref 2)
  • Goat cheese – belongs to dairy
  • Fig jam – a lot of sugar!
  • Chocolate spread – sugar

Food I avoid or try to limit to minimum

  • Dairy
  • Soy
  • Grains – give me gastrointestinal symptoms
  • Foods containing probiotics (give me symptoms)
  • Ready drinks
  • Processed meats
  • Other processed foods
  • Sugar
  • White salt
  • Other highly refined ingredients
  • Any food containing wheat/barley derivatives that weren’t processed to remove gluten residues (give me symptoms)

*Please, keep in mind that everyone’s body chemistry is different. What is considered healthy for one person might not be healthy for another person. Each person has its unique sensitivity level to the gluten contamination or other food sensitivities. We all have different degree of the damage done by gluten in our intestines. I suggest to listen carefully to how your body reacts to individual foods. My story should not be seen as a universal dietary guideline.

2 COMMENTS

  1. Hi Suzanna. It wasn’t easy indeed. And now, 2 months later, I can be more relaxed about certain products. Some of foods like potatoes and rice I tolerate now much better and enjoy them whenever I want. I can eat some processed gluten free products without feeling bad after. But before my diagnosis and during the first 8 months on glutenfree diet I had so many food reactions and I felt so bad that I was more than happy to do anything to bring things back to normal. I was used to be energetic, fast and active while I became slow, tired, depressed and my entire body seemed to be in pain. Perhaps I should change a title of the post to ‘ Gluten free shopping of freshly diagnosed celiac with 3rd degree intestinal damage and with multiple food sensitivities’ ;-) Nevertheless, I still buy a lot of foods that I know they support my healing. Just, I do not totally avoid everything else. I rather add good foods to my diet than eliminate the less nutritious ones.

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