The Pantry Rebuild: Essential GF Staples

You’ve emptied the contaminated stuff. Now you need to fill the gaps. But gluten-free products are expensive and some of them are terrible. Here’s a strategic approach to restocking.

The Philosophy: Naturally GF First

The best gluten-free foods aren’t “gluten-free products”, they’re just… food. Meat, vegetables, fruit, eggs, dairy, rice, potatoes. These should form the foundation of your pantry, not specialty bread that costs $8 a loaf.

Specialty products have their place. But they’re supplements, not staples.

Tier 1: Buy This Week

These are the essentials for immediate cooking:

Grains and Starches

• Rice (any variety, white, brown, jasmine, basmati)
• Potatoes (fresh, or frozen for convenience)
• Corn tortillas (check label, should be just corn, water, lime)
• GF pasta (one box to start, try a rice/corn blend)
• Quinoa (optional but versatile)

Proteins

• Eggs
• Meat/poultry/fish (fresh or frozen, unflavored)
• Canned beans (check for no wheat additives, most are fine)
• Cheese (naturally GF; just check for no additives)

Fats and Oils

• Olive oil
• Butter (new container, uncontaminated)
• Cooking oil (vegetable, avocado, whatever you use)

Flavor Builders

• Tamari or coconut aminos (soy sauce replacement, get the GF labeled kind)
• Salt and pepper (plain, not seasoning blends)
• Garlic (fresh cloves or powder)
• GF chicken or vegetable broth (check labels)

Condiments

• New butter/mayo/mustard/ketchup (uncontaminated)
• Hot sauce (most are naturally GF)
• Salsa (check label)

Basics

• Canned tomatoes
• Onions
• Fresh vegetables (whatever you eat)
• Fresh fruit

With just this tier, you can make complete meals for a week.

Tier 2: Buy Within Two Weeks

Better Breakfast

• Certified GF oats (regular oats are cross-contaminated)
• GF cereal (Chex, for example, check labels)
• Yogurt (naturally GF, watch for add-ins)

Bread Products

• GF bread (one loaf, try a brand, see if you like it)
• GF wraps or tortillas (wheat-free versions)
• Rice cakes (simple, naturally GF)

Baking

• GF all-purpose flour blend (Bob’s Red Mill, King Arthur, etc.)
• Cornmeal (for cornbread, polenta)
• Baking soda and powder (both naturally GF)

Snacks

• Nuts and seeds (plain, unflavored)
• GF crackers (one box to try)
• Popcorn (plain kernels)
• Dark chocolate (check label, most are GF)

Tier 3: Buy When You’re Ready

These are nice to have but not urgent:

More Grains

• GF pancake mix
• Rice noodles (for Asian cooking)
• Polenta or grits

Convenience Foods

• GF frozen pizza (for emergency meals)
• GF chicken nuggets (if you eat these)
• GF soup cans

Baking Expansion

• Almond flour
• Tapioca starch
• Xanthan gum (for baking from scratch)

Specialty Items

• GF soy sauce (if you cook Asian often)
• GF beer (if you drink)
• GF Communion hosts (if applicable)

What to Skip (For Now)

Some GF products aren’t worth the money, especially early on:

• Expensive GF breads you’ve never tried , Buy one loaf, taste it, decide. Many are disappointing.
• GF versions of everything you used to eat , You don’t need GF Oreos immediately. Focus on actual food first.
• Bulk quantities , Until you know what you like, buy small.
• “Gluten-free” versions of things that are already GF , Plain rice doesn’t need a GF label. Don’t pay extra for marketing.

Label Reading 101

While shopping, you’ll need to read labels. Here’s the quick version:

Look for: “Gluten-Free” label (regulated in the US)

Beware of: Wheat, barley, rye, malt, brewer’s yeast, “natural flavors” (sometimes problematic), “modified food starch” (usually fine but check)

Safe bets: Single-ingredient foods, certified GF products, major brands with clear labeling

When in doubt: Don’t buy it. There’s always another option.

Budget Reality

Gluten-free specialty products cost more. Here’s how to manage:

• Focus on naturally GF foods , They’re not more expensive
• Buy store brands , Many have GF options now
• Shop sales , Stock up on GF pasta when it’s on sale
• Skip the bakery aisle , GF baked goods are pricey and often mediocre
• Make more from scratch , A bag of rice costs $3 and feeds you for weeks

The expensive part of celiac isn’t the staples, it’s trying to replicate your old diet with specialty products. If you adjust your expectations, the budget pain is manageable.

My Actual Shopping List

Here’s what I buy regularly (adjusted over years of experimentation):

Weekly:

• Fresh vegetables and fruit
• Eggs
• Chicken or fish
• Cheese
• Rice or potatoes

Biweekly:

• GF pasta (I have a favorite brand now)
• GF bread (I only buy this when I really want a sandwich)
• Yogurt
• Corn tortillas

Monthly:

• Tamari
• GF flour blend
• Certified GF oats
• Snacks (crackers, chips)

Rarely:

• GF baked goods (usually homemade is better)
• GF convenience foods (they’re expensive and not that good)

One More Thing

The first few shopping trips are overwhelming. You’re reading every label, second-guessing everything, taking twice as long.

It gets easier. Within a few months, you’ll have your go-to products and brands. You’ll walk past the bread aisle without a second thought. You’ll know exactly which sections are safe for you.

Right now, just focus on filling your pantry with enough to eat well this week. Everything else can wait.