Grocery stores can be intimidating when you don’t know what you can eat, shouldn’t eat, can’t eat. There are so many items to choose from and it seems like they are coming out with something new everyday. I know that when I realized that I was gluten intolerant, I walked into the grocery store and just went blank. I knew the jist of what I had to cut out, but I didn’t realize all of the items that I had to read the ingredients on. It wasn’t just bread and pasta that I needed to look at, it was chips, soups, frozen items, dips and more. 

When I was diagnosed with fructose malabsorption, the grocery store became a whole new kind of fearful place. I was confused at where to start, I felt defeated almost immediately when I walked in the door. Every item I picked up and read the nutritional label on, I couldn’t eat. It was hard enough finding options (that tasted good) with gluten free, but now I had to look for an entire list of sugars that I couldn’t have on each label. My heart sank into my stomach. My grocery trips that used to take 30 minutes were doubling in time as I was reading EVERYTHING. 

A few tips that I use when walking through the grocery store. First, have a plan. I make my list of items that I need and categorize them based on how the store is laid out; produce, deli, butcher, frozen, gluten free, etc. You know your store best, so use that to help you categorize. 

Next, until you have items memorized, keep a picture or list of all of the items you cannot have. Rather than seeing if I can eat everything in a nutritional label, I look to see if there is anything I can’t have. I keep the sugars in one list, veggies in one, fruits in another, etc. You’ll get a good idea of what you like and can tolerate pretty quickly when it comes to whole foods, but it is the additives that are tricky and the one I almost always need to pull out, especially if I am wanting to branch out and try a new brand or item.

Lastly, don’t be afraid to have your staple items, but more importantly, don’t be afraid to branch out. There are always more options than you realize and if you let fear take over, your frustrations will only grow. Take time, not every time you are shopping, to read a few new labels and test out something new. For example, my boys love pancakes and waffles. I love making them, but I crave syrup with them. Something I can’t have. So, one day, I spent time (maybe 20 minutes) reading labels of syrups. I looked at alternative syrups, sugar free, Paleo, Keto, you name it. Finally, after all of my research, I found a vanilla syrup that works perfectly for my pancakes, among other items. It’s not the cheapest, but it is an option for when I get those cravings. Make the time to read labels and find something new.

If and when you are stressed out going into the store or if you simply don’t have time to read all of the ingredients, don’t forget about online shopping. There are so many options available now, options that give you the opportunity to read the ingredients in the comfort of your own home. Your local grocery store may be an option, there is always Amazon, I like to browse and purchase through Thrive Market. Be open to new options to make your life better.