Health: Allergies Wellness Center
  • Search Wellness Centers
  • Find a Pharmacy
    Enter your Zip code or city to find your Local Pharmacy
  • Spring Allergies FY15 Zone 2 banner

  • Allergies Wellness Center
  • Your Guide To Gluten-Free Products

    If you have a gluten sensitivity, find out which gluten-free foods you can – and should – eat for good health.

  • Gluten-Free Product Guide

    Think in terms of “CAN” not “can’t”
    Gluten-Free Product Guide: Main Image
    Base your meals on healthy, whole foods such as vegetables, fruit, beans, grains, nuts, seeds, lean meats, poultry, and fish

    Too often, gluten-free diet information focuses only on things you cannot have. With this intense focus on what to avoid, the message about what of the many gluten-free foods you can—and should—eat for good health often gets lost. The most nutritious gluten-free diet is one based around healthy, gluten-free, whole foods, such as vegetables, fruit, beans, grains, nuts, seeds, lean meats, poultry, and fish. Over-reliance on heavily processed, convenience foods can result in a diet that lacks important nutrients, including B vitamins, iron, calcium, and fiber, for good health.

    FOOD: Vegetables

    • KEY NUTRIENTS: Fiber, vitamin C, minerals, and plant ("phyto") nutrients such as beta-carotene and other carotenes, flavonoids, and antioxidants
    • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
    • HOW MUCH: A minimum of 3 to 5 1/2-cup servings per day of colorful, raw and cooked vegetables; include a wide variety of different types in many colors
    • WATCH OUT FOR: Gluten-containing dips, seasonings, and flavorings; high-fat dips and dressings; excess sodium in canned and prepackaged vegetables

    FOOD: Fruit

    • KEY NUTRIENTS:  Fiber, vitamin C; and phytonutrients such as beta-carotene and other carotenes, flavonoids, and antioxidants
    • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
    • HOW MUCH: A minimum of 2 to 4 1/2-cup servings per day of colorful fruit; include a wide variety of different types in many colors
    • WATCH OUT FOR: Gluten-containing and/or high-fat dips; added sugar or high fructose corn syrup in canned or frozen fruit

    FOOD: Whole grains, such as amaranth, brown rice, buckwheat, millet, teff, and quinoa

    • KEY NUTRIENTS: Fiber, minerals, B vitamins, and phytonutrients
    • HEALTH BENEFIT: Decreases risk of chronic diseases such as cancer, heart disease, stroke, high blood pressure, and diabetes
    • HOW MUCH: A minimum of 2 to 6 1/2 1-cup servings per day of non-gluten, whole grains
    • WATCH OUT FOR: Wheat, rye,  barley, kamut, and triticale; oats that have not been certified gluten-free; any breads, pastas, or baked goods that contain these grains

    FOOD: Nuts & seeds

    • KEY NUTRIENTS: Fiber; monounsaturated and omega-3 fats; protein; selenium, magnesium, and other minerals; and phytonutrients
    • HEALTH BENEFIT: Fuels muscle growth and maintenance; regulates appetite and inflammation; supports digestive and cardiovascular health
    • HOW MUCH: One 1-ounce serving of nuts or seeds, 3 to 7 times per week; include a variety of types such as walnuts, almonds, pecans, cashews, and Brazil nuts; sesame, pumpkin, and flax seeds; and others
    • WATCH OUT FOR: Gluten-containing flavorings and seasonings added to prepackaged nuts; high-sodium nut mixtures

    FOOD: Legumes (beans)

    • KEY NUTRIENTS: Protein, fiber, iron, zinc, potassium, magnesium, B vitamins
    • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports digestive and cardiovascular health, regulates appetite
    • HOW MUCH: Minimum of 1/2 cup of beans, 5 to 7 times per week; include various types such as black, navy, red, pinto, and others
    • WATCH OUT FOR: Prepackaged bean mixtures with gluten-containing flavorings and/or excess sodium; sodium-added canned beans

    FOOD: Fish

    • KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A, omega-3 fats
    • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports immunity and cardiovascular function, reduces inflammation
    • HOW MUCH: Minimum of 3 ounces of fish, 2 to 3 times per week; include cold water varieties such as salmon, cod, tuna, and sardines
    • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; high-mercury varieties such as shark, king mackerel, swordfish, and tile fish*

    FOOD: Poultry

    • KEY NUTRIENTS: Protein, selenium, B vitamins, vitamin A
    • HEALTH BENEFIT: Fuels muscle growth and maintenance, supports good immune function
    • HOW MUCH: Maximum of 3 to 6 ounces of lean white meat (for example, chicken breast) with skin removed, per day
    • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; fried poultry; fattier dark meat, skin; high-sodium, deli-style poultry and lunch meats

    FOOD: Lean beef

    • KEY NUTRIENTS: Protein, iron, zinc, selenium, B vitamins
    • HEALTH BENEFIT: Builds healthy blood cells and fuels muscle growth and maintenance
    • HOW MUCH: A maximum of 3 ounces of lean beef, 3 to 5 times per week
    • WATCH OUT FOR: Gluten-containing breadings, toppings, or seasonings; less healthy cuts of high-fat meats

    FOOD: Gluten-free packaged and convenience foods**

    • KEY NUTRIENTS: Avoid the many gluten-free convenience foods that contain little fiber and few vitamins, minerals, or other important  nutrients; some are fortified with folate, other vitamins, or fiber; many are high in sugar, fat, and empty calories
    • HEALTH BENEFIT: Only fortified gluten-free convenience foods are likely to offer measurable health benefit; gluten-free packaged and convenience foods often do not offer balanced nutrition and should be used only occasionally or as a special treat
    • HOW MUCH: Maximum of 3 times per week
    • WATCH OUT FOR: Products that are labeled wheat-free but still may contain gluten; seek out gluten-free labeled foods only

    *Consult the Environmental Defense Fund Seafood Selector to identify which fish is best for your health and the environment.

    **Examples of gluten-free food brands include Foods by George, Pamela’s Products, Gluten-Free Pantry, Enjoy Life Foods, Glutino, Heartlands Finest, Orgran Natural Foods, Cream Hill Estates, Farm Pure Foods, Gluten Freeda, Bi-Aglut, gf meals, and others.

    Suzanne Dixon, MPH, MS, RD, author, speaker, and internationally recognized expert in chronic disease prevention, epidemiology, and nutrition, has taught medical, nursing, public health, and alternative medicine coursework. She has delivered over 150 invited lectures to health professionals and consumers and is the creator of a nutrition website acclaimed by the New York Times and Time magazine. Suzanne received her training in epidemiology and nutrition at the University of Michigan, School of Public Health at Ann Arbor.


  • Used with permission. ©2014 Walmart. All Rights Reserved. 

     
    Important Walmart Disclaimer: All content provided is for informational purposes only, and is not intended to substitute for the diagnosis, treatment, or advice of a medical professional. Consult your medical professional for guidance before changing or undertaking any diet, exercise or health program, or before using any prescription or over-the-counter drug. Neither the author nor Walmart.com assumes any responsibility for errors, omissions or contrary interpretation of the subject matter. Walmart does not sponsor, recommend or endorse any third party, product, service or information provided on this site. If you have dietary restrictions and/or allergies, always read the ingredient list carefully for all products prior to consumption. If the ingredient list is not available on the product, check with the product manufacturer, or do not consume the product.

  • You may like...

    • RemedyT Memory Foam Pillowith Heat Sensitive Sleep Mask

      $4537

    • Pfy BXAS50 Alka-Seltzer Pain Reliever Refill 50 Two-Packs per Box

      $3947

    • GABRIALLA Wool Warming Support Binder: TGR-201

      $4440

    • Skuttle UFSL9100 Small Parts Kit 90 Sh1

      $1919

    • Rubbermaid Blue Ice Lunch Packs RUB1002

      $2629

    • Indaco SRL 43MXL Vega Aligner - MCL, LCL, PCL, ACL - size XL

      $24998

    • Airborne Immune Support Chewable Tablet ABN20221

      $1185

    • A Vogel 0122796 Sinus Relief - 120 Tablets

      $2706

    • Indaco SRL 43MS Vega Aligner - MCL, LCL, PCL, ACL - size S

      $24998

    • Humid-Aire USA12-UHA Neptune Humidifier Water Panel

      $1714

    • OTC Professional Orthopaedic Orthotex Knee Support With Spiral Stays, Medium, 1ct

      $3178

    • Indaco SRL 43ML Vega Aligner - MCL, LCL, PCL, ACL - size L

      $24998

    • Homeolab Pain Relief Cream 1.76oz Pack of 6

      $5151

    • Adventure Medical First Aid

      $1570

    • Ddi 1267594 Health A2Z Allergy Relief Tablets - 10 Ct - Case of 12

      $3063

    • Generic Otc Sore Throat Lozenges OTC502198

      $351

    • Guardian FANA CS Non-Aspirin Packs with 2 Tablets - 100 packs

      $2011

    • PhysiciansCARE Ibuprofen Medication ACM90015

      $1456

    • Aleve Pain Reliever Tablets Refill Packs LIL51030

      $2706

    • LIL DRUGSTORE PRODUCTS Cold Relief LIL97287

      $2777

    • Medline MIIMDS10749 Percussion Hammer, Zinc Handle, 7. 5 inch, Black-Silver

      $1311

    • Ddi 1187723 Health A2Z Allergy Relief Caplets - 24 Ct - Case of 12

      $3048

    • MAXAR Cotton/Elastic Knee Brace (Four-Way Stretch) - Large

      $2941

    • Adventure Medical Pocket Medic 2012+

      $1079

    • Tylenol Extra Strength Caplets LIL97477

      $2989

    • Topricin 40237 Topricin Cream Jar 4 oz.

      $3887

    • MAXAR Angora/Wool Knee Brace - XX-Large

      $4409

    • Medline MIIMDS10749 Taylor Percussion Hammer

      $820

    • Curad First Aid Silk Cloth Tape MIINON270102

      $2665

  • Allergy Relief Costs Less at Walmart

     
    If spring allergies, fall allergies or food allergies are holding you back, the Allergies Wellness Center is a great place to get relief for less. Find expert tips on keeping allergens at bay, and save on air purifiers, allergy medicine, nasal strips and sprays that can help make sure you stay sniffle free. From pollen to dander, our Allergy Wellness Center can help any time of year. And if your allergies require prescription medications, be sure for check out all the ways you can save at our Pharmacy.