Health: Diet and Exercise Wellness Center
  • Search Wellness Centers
  • Find a Pharmacy
    Enter your Zip code or city to find your Local Pharmacy
  • Diet & Exercise Wellness Center
  • Starting Your Gluten-Free Diet

    Get information on this easy diet option with a wide range of health-promoting effects. Instead of dwelling on what you're giving up, find out how you'll be able to enjoy a whole new world of delicious food options.

  • Starting Your Gluten-Free Diet

    Open the door to a cornucopia of delicious food options
    Starting Your Gluten-Free Diet: Main Image
    You’re going to enjoy a whole new world of delicious food options...
    What does following a gluten-free diet mean? That you're embarking on an easy diet with a wide range of health-promoting effects. Instead of dwelling on what you’re giving up, consider that you’re going to enjoy a whole new world of delicious food options to meet your special dietary needs. You’ll be eating seasonally, choosing more fresh fruits and vegetables, focusing on meats, seafood, poultry, legumes, lentils, corn, and rice, and discovering fascinating ancient grains such as quinoa, amaranth, and millet. You’ll be able to eat potatoes, eggs, most cheeses, even chocolate (!)—and enjoy them without guilt because you’ll be taking good care of your body. In fact, you’ll probably end up eating—and feeling—better than ever!

    What foods are really gluten-free?

    Following a gluten-free diet requires educating yourself about which foods you can eat and which are off limits. It’s now widely known that wheat-free and gluten-free are not the same thing, but there are other details of label-reading that are important to learn as well. The good news: along with the FDA’s new standards for gluten-free products and voluntary product labeling by manufacturers, every month more great-tasting gluten-free products are showing up on store shelves. Follow these steps to get started shopping:

    • Always read labels—and read them again every time you shop. Manufacturers can switch ingredients without notice. Some products such as nondairy creamers, soups, meat sauces, and salad dressings that you’d never guess contain wheat or added gluten actually do.
    • Shop the perimeters of the store to find whatever is fresh and seasonal.
    • Check out Asian, Indian, and Mexican foods in the ethnic section. Read labels, and don’t forget the frozen aisles for "grab and go" products such as burritos and enchiladas made with corn tortillas.
    • Try new things you haven’t tasted before. New gluten-free products are being introduced all the time, including cookies, crackers, baking mixes, and hot cereals.
    • Ask to talk to someone in the grocery area for help locating gluten-free products. Ask for more products if you don’t find enough choices. Grocery buyers do their best to respond to customers’ needs.
    • Develop a personal “safe food list” and take it with you to the store (make sure to date it so you know it’s current)—and check labels again. Read more about the Gluten-Free Diet to help build your list.
    • Check for product updates and safe food lists on reputable sites such as Gluten Intolerance Group ( and Celiac Disease Foundation (
    • Avoid processed foods since they most often contain wheat and wheat-based starches.
    • Review manufacturers’ Web sites or call their 800 numbers for gluten-free product information.
    • Look for helpful grocery store brochures and information guides about gluten-free products.
    • When in doubt, go without.

    What about eating out?

    Dining at restaurants on a gluten-free diet is surprisingly straightforward. Servers at sit-down restaurants are usually happy to consult with guests about special diets, and they’ll talk to the chef for you. Ask what you can have, instead of what you can’t. It’s always a plus if you can call ahead to find out what the restaurant offers. Alert your friends ahead of time when you’re invited to dine at someone’s home.

    • Green salads (minus the croutons!) with a vinaigrette dressing are always a safe option when dining out.
    • Ask to have the breadbasket removed, or don’t even have it delivered to the table.
    • Ethnic restaurants—Mexican, Japanese, Chinese, and Vietnamese—offer many gluten-free dishes. Choose a dish with rice noodles instead of wheat.
    Judith H. Dern, an independent writer living in Seattle, is a big fan of cooking with ancient South American grains such as quinoa and millet.

  • Used with permission. ©2015 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 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...

    • LifeTrak R450 Brite 24-Hour Activity Tracker, White/Orchid


    • Fitbit Aria Wi-Fi Smart Scale


    • Jawbone UP24


    • Fitbit Flex Wireless Activity Sleep Band


    • Fitbit Zip Wireless Act Tracker


    • Fitbit One Wireless Act Tracker


    • Fitbit Zip Wireless Activity Tracker


    • Perfect Fitness LED Arm Band


    • SYNC Burn Fitness Band, Black


    • Weider Total Body Works 5000 with Bonus 6-Piece Puzzle Mat Bundle


    • Total Gym 1400 Total Home Gym with Workout DVD


    • Total Gym 1100 Total Home Gym with Workout DVD


    • Weider 2980 214 lb Stack Home Gym


    • Stamina Power Tower Home Gym


    • Bowflex BodyTower


    • Weider MMA VKR Power Tower


      Out of stock online

    • ProGear 275 Extended Capacity Power Tower Fitness Station


    • Gold's Gym Long Series Resistance Tube Kit


    • Gold's Gym Long Resistance Tube


    • Gold's Gym Stretch Band Loops


    • Black Mountain Products Resistance Band Set


    • Gold's Gym Power Resistance Tube, Extra Heavy


    • Gold's Gym 6' Stretch Band, Light


    • Gold's Gym Power Training Band, Extra Heavy


    • Valeo Chin Up Bar


    • Gold's Gym Door Gym


      Out of stock online

    • Ab Roller Evolution


    • Gold's Gym Circuit Trainer 36" Mini Trampoline


    • Tone Fitness 65cm Anti-burst Stability Ball




    • CAP Barbell Doorway Sit Up Bar


    • CAP Barbell Rubber Medicine Ball


    • Valeo Medicine Ball, 6 lb


    • Valeo Medicine Ball, 4 lb


    • Sunny Health and Fitness Door Way Chin Up Bar


    • Kinect Game Party: In Motion (Xbox 360)


    • Game Party:In Motion Kinect (Xbox 360) - Pre-Owned


    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (Xbox 360)


    • Disney Infinity: Marvel Super Heroes (2.0 Edition) Video Game Starter Pack (PS3)


    • Heroes on the Move - Motion Control (PS3 / Move)


    • The LEGO Movie Videogame (Xbox 360)


    • Grand Theft Auto V (Xbox 360)


    • Madden NFL 15 (Xbox 360)


    • The LEGO Movie Videogame (PS3)


    • Madagascar 3 Video Game (Wii) - Pre-Owned


    • NBA 2K15 (Xbox 360)


    • 2 For $33 Gamer Favorites Value Game Bundle (PS3)


    • Sonic Unleashed (Wii)


    • Just Dance 2015 (Wii)


    • WWE 2K15 (PS3)


    • 3 For $21 Xbox 360 Gamer Favorites Value Game Bundle (Pre-Owned)


    • 2 For $33 Family Favorites Value Game Bundle (PS3)


    • 2 For $16 Nintendo Wii Favorites Value Game Bundle (Pre-Owned)


    • 2 For $33 Family Favorites Value Game Bundle (Xbox 360)


    • Call of Duty: Black Ops 2 - Game of the Year (PS3)


    • Battlefield Hardline (Xbox 360)


    • 2 For $33 Gamer Favorites Value Game Bundle (Xbox 360)


    • Call of Duty: Ghosts (Xbox 360)


    • 3 For $39.99 Family Favorites Value Game Bundle (Nintendo Wii)


    • Star Wars Force Unleashed 2 (Wii)


    • Skyrim Legendary Edition (Xbox 360)


    • Disney Infinity Solution Value Game Bundle w/ Choice of 2 Figures and Accessory


    • Watch Dogs (Xbox 360)


    • New Super Mario Bros. (Wii)


    • FIFA 15 (Xbox 360) - w/ Bonus FIFA 15 Fathead Team Pack


    • Disney Infinity Solution Value Game Bundle with Choice of Figure and Accessory


    • Mortal Kombat X (Xbox 360)


  • Dieting & Exercise Are Easier at Walmart
    Whether you want to lose weight or start working out, our Diet & Exercise Wellness Shop can help. Find great prices on the best in diet and weight management, nutritional bars and sports nutrition. Get expert information and tips, or check out the Diet & Exercise Buying Guide to find the best products for your needs. You can even make an investment in your health by shopping for bikes, exercise equipment or bathroom scales.