Tips to make gluten-free shopping easier:
1. Shop the Perimeter
There are foods that naturally have no gluten - fresh meats, fish, fruit, dairy, eggs, and legumes. They are usually situated on the outer sides of the store, so get your supply of these first. Once you get all of those 100% gluten-free ingredients, all you'll have left to worry about will be snacks and breads.
2. Try new things
Play with gluten-free grains like millet, amaranth, and quinoa. You might be surprised not only how good they taste, but how rich in nutrients, protein, and fiber they are. These grains also contain magnesium, phosphorus, manganese, iron, zinc, copper, thiamin, and riboflavin.
3. No oats
This might be hard, but keep in mind that oats have protein avenin, which is very similar to gluten. Start your child's gluten-free diet with oat-free diet too. Once the symptoms resolve, typically in 6-18 months, discuss with his or her doctor about slowly introducing gluten-free oats back into the diet. Don't rush with it as the increased fiber might cause constipation.
4. Look for added gluten
Processed and "pre-packaged" foods are made for extended shelf-life, and some of the ingredients for this extension can contain added gluten. Various flavoring, soy sauce, and seasoning can contain gluten. Breakfast or protein bars can have extra gluten for increased protein percentage. Soups are often thickened with the help of gluten containing grains. You have to check all labels carefully.
5. Add nutrients
Most gluten-free foods are unfortified, so vitamin and mineral deficiency is likely to happen in kids following this diet. Fat soluble vitamins A, D, E, and K are likely to be in short supply and so are calcium, vitamin B12, folic acid, iron, zinc, and magnesium. Knowing that will help you find ways to fill in these gaps.
Taking multivitamins can definitely help replenish what is not provided by diet. Most gummy vitamins don't have iron, B1, B2, and a few other nutrients. This is where food comes in to help. Vegetables, fruit, meat and seafood, milk products, nuts and seeds are excellent suppliers of vital vitamins and minerals that your child might be lacking.