My guide to the ultimate Gluten-Free and Clean Eating Pantry Staples

For those of us who cherish gluten-free and clean eating, knowing the essential staples to stock in your pantry and fridge is nothing short of vital. This knowledge not only aids in mindful meal planning and savvy budgeting, but it also unlocks a treasure trove of health benefits. Have you ever entered your kitchen, pivoting back and forth to find something to eat, only to resort to an unhealthy snack? Or maybe you decide to bake something special, only to be greeted with processed junk, or not enough gluten-free or vegan options? It’s something many of us struggle with, which is why it’s crucial to have your gluten-free pantry essentials on hand. That’s why I am providing you with this carefully crafted guide; to equip you with the knowledge to make clean and gluten-free eating significantly easier by stocking up on pantry staples.

In this guide, I will mention specific ingredients that I depend upon, some probably familiar while others might be foreign to you. Working with new foods might sound intimidating, especially if you have never shopped for them before. Many of the listed items can be found on Amazon for your ease, and I have put together a couple lists to help you get started (see links in sections). Some of my favorite brands are not featured on Amazon, and in these cases I will give you more specific details.

So please delve into this article I have curated for you, and take a journey with me on the path to a kitchen that radiates health and vitality.

Grains and Psuedograins

When you hear the word “grain,” your mind might instantly jump to the word “gluten.” This correlation, while understandable, is not correct. Grain and gluten are not synonymous, and there are many forms out there that will not unduly affect your gut. That being said, I personally eat grains very sparingly to avoid inflammation and gut issues. Soaking your grains in water, or culturing, can help with this by reducing anti-nutrients and increasing digestibility, but elimination can be more beneficial for many diets. If you are someone who is gluten-free for an affiliated health condition, your gut may not tolerate any grains.  But if grains are a must for you, then here are my suggestions for grains that will help keep your gut in check. For grain-free, gluten-free, and all-around clean ingredients, check out the list I compiled of Clean Pantry Essentials on Amazon. Some of these products can be found in your local stores, however if not, Amazon comes to the rescue, while it is also extremely convenient.

• Quinoa: A versatile grain with multitudinous applications. Perfect as a side, or in a mediterranean or Mexican salad this is one of those whole grains that you should always have on hand. Aside from tasting amazing, quinoa has many health benefits. It contains potassium, iron, and vitamin B2, which are all great for brain health. It is high in both fiber and protein, helping balance blood sugar. Quinoa also contains omega-6 fatty acids and antioxidants, which help your heart health. This power-house of a grain is so nutrient-rich, it’s a superfood. You can opt for cooking your quinoa in bone broth for added health benefits and to slow down digestion. 

• Rice: We have to be careful with rice because it is known for its high glycemic index. This is due to its starch content, which is around 80%. A high glycemic index means rice is quickly digested and absorbed, causing spikes in your blood sugar. I also recommend specifically avoiding brown rice because it has been found to be high in arsenic. If rice is a staple you need in your kitchen, stick to white basmati or jasmine rice. And if you’re looking to slow down absorption, cook yourself some delicious coconut rice. Replace most of the water with coconut milk, and you have yourself a delicious side that won’t send your blood sugar through the roof.

• Buckwheat: Despite the name, this is indeed a gluten-free option, and is considered a superfood by many nutritionists. If you have never cooked with this ingredient before, don’t worry! There are a surprising number of uses. Think muffins, pancakes, salad, stir fry, porridge, etc. Buckwheat is also fantastic for making sourdough bread, adding depth to the flavor. This is another one that is high in protein, fiber, and antioxidants. Sprouting you buckwheat will make it more digestible. 

• Millet: Soluble fiber, magnesium, phosphorus, and it acts as a prebiotic. It is both easy to cook and digest. Again, maybe this is a grain you have not worked with much, so labeling it a “staple” might seem strange. But it is just as versatile as the others. Porridge, muffins, pilaf, and more. Your pantry would not be complete without this whole grain.

• Gluten-Free Pasta: If you need grain-free, gluten-free pasta, I have a couple options that will interest you. Try pastas made with lentils or cassava flour (specific brands can be found on my Clean Pantry Essentials list). They have all the benefits of being grain-free, and more! (For health information on cassava flour and lentils, see Flours and Baking Essentials and Legumes and Beans sections).

Gluten-Free Breads

Since avoiding grains is generally preferable, I would like to share with you my gluten-free options for breads. For quite a few of us, bread is a staple that is not as easily removed as grains. Thankfully, there are so many options out there for gluten-free eating that your pantry will no longer suffer.

• Gluten-Free Bread and Bagels: Aside from using the ingredients above to make your own bread at home, there are clean brands out there like Plantiful Kitchen that offer a variety of loaves and bagels. Forget thinking of these as a “substitution.” Yes, we have all probably experienced a gluten-free loaf that is dense with an awkward mouthfeel. But baking has come a long way, and at Plantiful Kitchen, I can guarantee a loaf of bread that is indistinguishable from its gluten-loaded counterparts. And did I mention that our bakes are loaded with fiber and protein? Our bread is a prime example of a pantry or fridge staple, lasting up to 6 months in the freezer. And to make life even easier, you can order our fresh, organic and gluten-free bread online with a subscription.

• Tortillas – Cassava: Taco night anyone? Who among us doesn’t love a scrumptious taco? As far as staples go, tortillas are a must for me. Since we are trying to keep things gluten-free and clean, cassava tortillas are the way to go. Their flavor is superb, and believe it or not, they also have health benefits! Cassava flour contains resistant starch, a type of carbohydrate that the body doesn’t digest. This can assist with digestion, improved metabolic health, and it will feed your good gut bacteria. The brand I recommend has just 4 ingredients is Coyotas which you need to keep refrigerated. So, if you are worried the tortillas on Taco Tuesday are a concern for “cheating” on your health, you can rest at ease.

Flours and Baking Essentials

Trying to make your own clean baked goods at home might seem like an exercise in frustration, but it doesn’t have to be! Arm yourself with the following ingredients and knowledge, and you will be baking worthy gluten-free treats. My trusted brands for clean eating options can be found on my Amazon list here.

• Almond Flour: From pancakes to macarons, almond flour can enhance your bakes and provide excellent health benefits. It’s a terrific way to add moisture, plus it’s filled with calcium for your bone health, protein, fiber, magnesium, and vitamin E. All these nutrients means almond flour supports your heart health, blood sugar levels, digestion, and muscle repair.

• Cassava Flour: As mentioned above with the cassava tortillas, this flour is high in resistant starch for improving your gut health. In this flour you will also find plenty of fiber, essential vitamins and minerals, and antioxidants. It can also support your energy levels since it has carbohydrates.

• Coconut Flour: Known for its high fiber content and low glycemic index, coconut flour is a great choice for maintaining steady blood sugar levels. It’s packed with healthy fats that support brain health and boost your energy, and it can be used in a variety of recipes. Subtle and sweet, this ingredient is perfect for baked goods and even savory dishes like breaded chicken or as a sauce thickener. Bob’s Red Mill makes a Grain Free Paleo Baking Flour that I also advise keeping stored for various bakes. 

• Chickpea Flour: Now this might be an ingredient you have not worked with before, but I highly recommend keeping this handy. It’s made from finely ground dried chickpeas, and is rich in essential nutrients. If you’re looking to increase your plant-based protein, chickpea flour is your perfect mate. You can create several dishes like flatbread, fritters, pasta, or as a flavor and density boost to baked goods like cookies. Its nutty flavor and texture bring depth to everything from savory to sweet.

• Tapioca Starch (also called Tapioca Flour): Derived from the cassava root, tapioca starch is a silky, gluten-free wonder prized for its lightness. It is rich in carbohydrates for a boost of energy, and it’s easily digestible. This delicate starch works gorgeously as a thickening agent in anything from sauces to pie fillings. It also adds a lovely, chewy texture to gluten-free breads and desserts. If you’re looking for a touch of finesse to your baked goods, then you most assuredly need this in your cupboard.

• Cacao Powder: Unlike its counterpart cocoa powder, cacao powder is not processed. Cacao is plant-based, and contains nutrients like antioxidants, fiber, and magnesium. It also has a much richer flavor which I prefer in my bakes.

• Psyllium Husk Powder: I highly recommend the utilization of psyllium husk powder in your kitchen especially for gluten free bread making. This ingredient is filled with soluble and insoluble fiber, so it can help lower your cholesterol and reduce the risk of heart disease. All that fiber is also great for your digestive system, which is why psyllium husk is often prescribed for issues like IBS, hemorrhoids and other intestinal problems.

Proteins

We’ve already covered several food items rich in protein, but let’s now take a look at foods that are traditionally associated with protein that belong in your house.

• Pasture Raised Eggs: A true testament to nature’s bounty and brimming with yolks rich in omega-3 fatty acids, vitamins, and antioxidants, these eggs offer unmatched nutrition and flavor. Elevate your meals from velvety custards to fluffy omelets. Rustic, yet still luxurious, eggs are a culinary treasure that are a complete source of protein, containing all essential amino acids. I would advise purchasing from a trusted source at your local farmer’s market, but if this is not an option for you, check for pasture raised, organic eggs at your grocer of choice. My favorite store brand is Vital Farms because they are trusted and delicious.

• Clean Tofu: If you’re looking more for plant-based options, find yourself some clean tofu made from minimally processed soybeans. If you have never played with tofu in your kitchen before, then you are in for a treat, especially if crafting special dishes sings to you. Seriously, what can’t tofu do? Smoothies, stir-fries, soups, salads, desserts, and as a substitute for meat, it somehow still embodies the elegance of simplicity in every bite. And the healthful qualities are numerous. We have essential amino acids, calcium, iron, and more. There are many clean brands out there, including Trader Joe’s protein packed, super firm and organic tofu. Always contrive to purchase tofu that is organic, and look for minimal ingredients on your labels! Tofu will often contain additives that we definitely need to avoid. Also make sure to remove some of the liquid by pressing the tofu. There are even specific presses available for purchase online—on Amazon, for example—to make your life simpler. This way the tofu will act like a sponge and absorb flavor really well, which is paramount in making it tasty.

• Pumfu: If you are trying to avoid soy, and you’re looking for something a little less traditional, I suggest this exquisite creation made from pumpkin seeds. This wholesome alternative is rich in protein, magnesium, and zinc, nurturing the body with its earthy essence. Bring a touch of autumnal warmth to dishes like creamy dips and savory scrambles with this nourishing ingredient. Like tofu, pumfu should be well dried, and even pressed, for maximum flavoring.

• Sustainable Fish: From tender filets grilled with fragrant herbs to ceviche shrouded in citrus, sustainable fish options infuse every dish with the purity of the sea. In my kitchen, ethically sourced ingredients are a must. So if you enjoy fish as a protein source, I highly encourage you to purchase responsibly to nourish your body and the planet. We want to honor the balance of the marine ecosystem by buying sustainable ingredients. As a pescatarian, I rely on fish for the omega-3 fatty acids, various vitamins, and minerals to support heart health, disease prevention, skin health, and immune support. My brand recommendation for fish is Seatopia, all the way. Each harvest is lab-tested and certified by a third party, ensuring it is safe from microplastics and mercury. Seatopia fish is also antibiotic-free, and the company reinvests profits on ocean regeneration projects. My personal favorite is their Salmon Lovers box.

• For other sustainable fish options I enjoy canned fish like mackerel or anchovies. Small and higher up in the food chain, they have low mercury levels and are quite sustainable. Both are high in omega-3 fatty acids, which is essential for brain health. Mackerel also have magnesium, potassium, and zinc, all great for the health of your heart. It also has vitamin B12 and selenium. Anchovies have similar benefits, plus lots of protein. Look into Patagonia Provisions for my clean brand recommendation!

 

Legumes and Beans

For quick, all-purpose cooking, legumes and beans are an excellent choice for clean eating. You might associate beans with more humble, homey dishes, but there are so many other applications! If you’re looking to ignite your imagination as well as stock your pantry with essentials, this section is for you. Like I briefly touched in the grains section, beans and other legumes will often contain anti-nutrients such as lectins, phytates, and tannins. These are harder to digest, and make it more difficult to absorb nutrients. Soaking beans can greatly reduce the amount of anti-nutrients. You can soak them overnight, cook your beans on high heat (pressure cooking is best), or even sprout your beans to remove the outer hull. My trusted brand for all things legume is Rancho Gordo.

Keep in mind, some people are sensitive to legumes, especially if you are suffering from an unhealthy gut microbiome. If beans disrupt your digestion, then it’s best to avoid them.

• Lentils: Tiny jewels of nourishment, lentils are teaming with plant-based protein, fiber, and a vast array of vitamins and minerals. Earthy and gentle, they bring warmth to every meal. They can be used in stews, salads, savory patties, curry, and dahl. 

• Chickpeas: Fortify your meals and your body with these nutty, buttery delights. Fiber, B vitamins, potassium, iron, magnesium, selenium, and more are stuffed in this unassuming legume. Roast them with aromatic spices as a topping for mashed sweet potatoes or salads, transform them into creamy hummus, or make them flourish in shakshuka.

• Black Beans: Great for soups, stews, and burgers, black beans are fantastic for your well-being. They contain resistant starch, which regulates blood sugar and feeds your healthy gut bacteria. They are great for digestive regularity, heart health, and healthy skin, nails, hair, and muscles. They add a deep, almost smoky flavor that will enhance your meals.

• Navy Beans: Useful for creamy dishes and baking, navy beans are a comforting and buttery pearl of nutrition. Navy beans stand out because they contain folate and manganese. Folate is pivotal for your overall health because it creates healthy red blood cells. And manganese activates enzymes in your gut that regulate your metabolism and make it easier to absorb nutrients and digest food. Aside from conventional bean dishes, navy beans are often used as a base for bakes line brownies or cookies, their mild flavor allowing ingredients like chocolate or spices to shine. You can puree them and incorporate them in things like breads and cakes for a fiber and protein boost.

Nuts and Seeds

• Almonds: We have already discussed the benefits of almond flour, almonds being high in monounsaturated fats, vitamin E, antioxidants, fiber, and protein. But almonds have many uses including as a snack or in almond milk. You can rely on almonds to cover all of your bases.

• Chia Seeds: Chia seeds is one of those superfoods that everyone knows about, yet not all of us utilize them as often as we should. Their benefits range all over, from digestion to heart health, weight loss, inflammation reduction, and bone health. Miniscule and mighty, chia seeds can be added to smoothies and yogurt, and you can easily make yourself homemade chia seed puddings and jam.

• Flaxseeds: Yet another fiber powerhouse, flaxseeds contain around 25% soluble fiber and 75% insoluble fiber, helping with digestion, constipation, and cholesterol levels. They also contain lignans, antioxidants that protect against cell damage and inflammation. Flaxseed eggs are great as a substitution for clean baked goods, but you can also use this ingredient for homemade granola, crackers, and various other baked goods.

• Pumpkin Seeds: These are great for snacking, but also rustic breads or decadent desserts. They are high in magnesium, reduce inflammation, and they have anti-cancer properties. Pumpkin seeds also contain tryptophan, an amino acid that can help regulate sleep. If one of your downfalls is snacking after dinner, pull out a bag of pumpkin seeds to improve your sleep quality.

Sweeteners

The natural world offers a comprehensive palette of sweeteners to nourish the body and enhance our dishes. Rather than relying on processed sugars, let’s draw from nature’s bounty for unique flavor profiles and better health.

However, at the end of the day, sweeteners are still sugar, and should never be used in excess. I limit my daily sugar intake because it’s bad for a variety of health concerns. For example, sugar can cause tooth decay, weight gain, skin problems, poorly regulated blood sugar, and puts you at risk for heart disease and diabetes. Always use caution with your sweeteners, and stock up on the natural ones listed below for when sugar is needed in a recipe.

• Maple Syrup: Tapped straight from the heart of maple trees, this amber substance is sweet and nutritious. Support your immune health and reduce inflammation by using this sweetener that’s rich in antioxidants, manganese, zinc, and more.

• Coconut Sugar: From the sap of coconut palms comes this earthy sweetener, filled with potassium, magnesium, and vitamin B. It’s surprisingly complex with caramel notes that will make your baked goods shine while also being a more sustainable option for the planet.

• Coconut Nectar: Natural and minimally processed, coconut nectar is another liquid option you should have on hand. I like it because it’s organic, chemical and additive-free, vegan and gluten-free friendly, and non-GMO. It also has a low glycemic index, and is rich in nutrients like magnesium, potassium, zinc, vitamins B and C, amino acids, and antioxidants.

• Dates: Nature’s candy, dates are packed with fiber, potassium, and essential nutrients that fuel the body with natural energy. The luscious, toffee-like flavor of these little fruits are perfect for smoothies, energy bars, and naturally sweetened desserts. My preferred brand is Rancho Meladuco for their soft, juicy texture, unlike any other store bought brand that tend to be on the drier side. 

Oils and Fats

The oils we choose when cooking are just as important as the ingredients they accompany, each offering a unique profile of health benefits and culinary possibilities. Opt for pure, natural oils that elevate flavor without compromising your well-being. And I cannot emphasize this enough: avoid seed oils. Why? For multiple reasons. Seed oils are high in omega-6 fatty acids which cause inflammation when consumed in excess, and they cause imbalances between your omega-6s and omega-3s, leading to condition like heart disease, arthritis, and diabetes. They are also prone to oxidation, creating free radicals that damage cells and tissues. Seed oils are an allergen for many, are ultra-processed, and their environmental impact is by no means sustainable. You will never find seed oils included in my pantry items. That being said, let’s consider the following oils as better, cleaner options for your everyday use.

• Coconut Oil: This tropical oil is rich in medium-chain triglycerides (MCTs), which support energy and metabolism. Its subtle, sweet aroma and creamy texture make it perfect for baking, sautéing, and adding a hint of the exotic to your creations. You want to look for virgin coconut oil, which is not heated and therefore remains it's natural state. 

• Extra Virgin Olive Oil: A cornerstone of the Mediterranean diet, extra virgin olive oil is abundant in heart-healthy monounsaturated fats and powerful antioxidants. Its fruity, peppery notes are ideal for drizzling over salads, roasting vegetables, or dipping fresh bread, bringing a taste of the sun-soaked groves to your table. Shop for oils high in polyphenols, a class of chemical compounds found in nature that are high in antioxidants and have anti-inflammatory properties. Polyphenols protect against chronic illness like cardiovascular disease and diabetes. I trust the brand Novavera with its very high polyphenol levels.Now, there is a common misconception that EVOO is not appropriate for cooking because of a lower smoke point than other oils like canola. First, there are brands out there like Kosterina, which have an oil with a smoke point well over 425°F. It's perfect for all your cooking needs. For reference, even deep frying is only 350-375°F. So abolish the myth that EVOO is bad for cooking!

• Avocado Oil: This vibrant green oil is a treasure trove of vitamins E and K, along with healthy fats that promote radiant skin and heart health. Its mild, buttery flavor is versatile, enhancing everything from dressings to high-heat cooking with its smooth richness. Avocado oil is also available as a cooking spray, in particular Chosen Foods Avocado Oil Spray, which can be extremely convenient when needed.

• Toasted Sesame Oil: Cherished in Asian cuisine, sesame oil is rich in antioxidants and anti-inflammatory compounds. With its astoundingly toasty flavor, it adds depth and warmth to stir-fries, marinades, and dipping sauces. Make sure to only get toasted sesame oil that is unrefined like my favorite brand called Eden.

Spices and Seasonings

Spices and seasonings are the vibrant brushstrokes that bring dishes to life, each offering its own palette of health benefits and aromatic wonders. These natural flavor enhancers not only elevate the taste of your meals but also provide a wealth of nutrients. My spice drawer is overflowing and I’m constantly adding to it, however I wanted to share some of my personal favorites with you. When possible, buy spices that are certified organic to keep your spice drawer clean and if you love spice blends make sure to check for additives since they are often contain additives.

• Nutritional Yeast: This golden, flaky delight is abundant in B vitamins and protein, offering a savory, cheese-like flavor without the dairy. It adds a delightful umami richness to soups, sauces, and snacks, while fortifying your diet with its nutritional bounty. Keep in mind, you should only be purchasing the non-fortified variety. Fortified nutritional yeast tends to have synthetic vitamins, and we should only ingest the naturally produced kind. Synthetic runs the risk of toxicity, health complications, and unsafe ingredients. In my amazon list, you can find my favorite clean brand, called Food’s Alive

• Turmeric: Known for its brilliant golden hue, turmeric contains curcumin, a potent anti-inflammatory compound that supports joint health and enhances overall wellness. Its warm, earthy flavor lends a vibrant touch to curries, soups, and roasted vegetables, while soothing and invigorating from within.

• Cumin: This aromatic spice with its warm flavor is rich in iron and antioxidants that aid digestion and boost immunity. Cumin’s distinctive taste enhances everything from hearty stews to zesty salsas, infusing your dishes with depth and character.

• Smoked Paprika: This deep red spice, smoked over oak fires, imparts a rich, smoky flavor that I find both complex and robust. Its antioxidant properties make it a perfect addition to everything from grilled vegetables to savory rubs and marinades.

• Salt: I know what you’re thinking…isn’t salt bad for you? Unless you have salt-sensitive hypertension, you don’t actually have to limit your salt intake. However the quality of salt you eat is very important and the real culprit hiding amidst your spices is table salt. Table salt is the kind that is refined, containing additives and stripped of natural minerals. Eating table salt can cause salt-sensitive hypertension and water retention (btw table salt is also used in processed foods – often in large quantities; another reason to avoid them). Where table salt is heavily processed to make it finer and prevent clumping, real salt is unprocessed and contains trace minerals such as calcium, magnesium, and potassium. And though it might sound strange, real salt actually helps your body’s hydration and achieve equilibrium. Sodium is a mineral that balances the amount of water in our bodies, keeping you hydrated for longer periods of time.

Condiments and Sauces

When focusing on clean eating, we sometimes forget that dishes can be elevated with delicious additions like condiments and sauces. These finishing touches bring life to a dish, but they can also add nourishment when made with wholesome ingredients. Here are a few examples of things I find essential.

• Tamari: This savory, gluten-free, soy sauce alternative is brewed from fermented soybeans, delivering a deep umami flavor along with beneficial antioxidants. Its smooth, rich taste enhances everything from stir-fries to marinades, while supporting digestive health and providing a sophisticated touch to your dishes.

• Coconut Aminos: A gentle, soy-free alternative to soy sauce, coconut aminos is crafted from the sap of coconut blossoms and is naturally lower in sodium. Its sweet, slightly tangy flavor adds a delicate richness to salads, sauces, and dips, while offering a boost of essential amino acids and a touch of tropical elegance.

• Apple Cider Vinegar: Tangy and made from fermented apple juice, this vinegar is celebrated for its potential to aid digestion and support metabolism. Its sharp, fruity flavor brightens dressings, sauces, and marinades, while contributing to overall wellness with its natural probiotic properties. Btw – drinking 2 tbsp of apple cider vinegar in water 20 min prior to a meal can help with controlling your blood sugar response. I thought you might want to know that.

• Tahini: A creamy paste made from ground sesame seeds, tahini is a treasure trove of calcium, protein, and healthy fats. Its smooth flavor enriches everything from hummus and dressings to desserts and dips, providing a luxurious texture and a gentle boost of nutrients. I have found that there are major differences in tahini brands when it comes to flavor and some brands tend to have a bitter taste. I’ve found that brands made directly in Israel usually taste best. In fact, the brand I always use is Baron’s organic tahini because the flavor is pure, and the texture perfectly creamy.

• Gluten-Free Condiments: I find brands like Primal Kitchen have an amazing selection of clean condiments that add flavor to your meals without the guilt! Made with natural, wholesome ingredients, you are definitely going to want some of these in your pantry. My favorites include their No Dairy Buffalo Sauce, Honey Mustard Dressing and Marinade, their Chipotle Mayonnaise and their organic Dijon and Spicy Brown Mustard. Primal Kitchen also makes clean salad dressings for those in a pinch, unable to make their own, as well as sugar-free ketchup.

Dairy Alternatives

Dairy alternatives offer a lush array of choices that cater to both the palate and well-being. These plant-based options enrich your diet with their creamy textures and wholesome properties, providing delicious substitutes for traditional dairy.

• Coconut Milk: Rich and velvety, this is a delightful source of healthy fats and medium-chain triglycerides. Its tropical sweetness and creamy texture make it an ideal base for smoothies, curries, and soups, while supporting heart health and adding a touch of indulgence. Finding a clean brand requires label checking since many brands have gums in their coconut milk that you do not need in your system. I like Trader Joe's Organic Coconut Milk and Native Forest (refer to Amazon list), free from guar gum and equally delicious. 

• Almond Milk and Other Dairy-Free Milks: Almond milk is low in calories and high in vitamins E and D. Its delicate flavor enhances everything from cereals and coffee to baked goods and smoothies. Other milks to consider are cashew and macadamia nut milk; each variety offers its own set of health benefits, such as heart-healthy fats, vitamins, and minerals. Again, it’s important to check labels when buying dairy-free milks. Seed oils, preservatives, and gums reside in many brands out there. Try finding almond milk with only 2-3 ingredients for health-conscious eating. I would recommend brands like Three Trees or Malk Organics. 

• Plant-Based Creamers: Like your diary-free milks, plant-based creamers are often full of additives and sugar, so finding clean products might pose a challenge. Malk Organics is the only brand I have found that is both clean and palatable—otherwise I would stick to cleaner powdered versions. With options like these, you treat your gut to lower calories and less saturated fat.

• Dairy-Free Cream Cheese: Made from plant-based ingredients like nuts and seeds, dairy-free cream cheese provides a tangy, creamy alternative to traditional options. It’s perfect for spreading on bagels or using in recipes, while offering a dairy-free solution that supports digestive health and enhances culinary creations. The brands that feature heavily in my fridge include Monty's and Misha's. 

• Dairy-Free Yogurts: The product of plant-based sources like coconut, almond, or soy, dairy-free yogurts provide probiotics and nutrients without the dairy. My favorite brands are Cocojune, Coconut Cult, and Culina. Diary-free yogurt is an ideal choice for breakfasts or snacks, fostering digestive health while adding a delicious, guilt-free indulgence to your diet.

Snacks and Extras

Snacks. Now this is where a lot of people get held up. Snacking can often be viewed in a negative light (unhealthy, processed junk, late night snacking, etc.). But it doesn’t have to be this way! You do not have to eliminate snacking; you need to snack smart. I am not the biggest fan of packaged foods, yet I realize the convenience of them for quick and easy snacks. In this section I’m going to start you off with some healthy options, and also provide a list of brands and products that I rely on when packaged food is necessary.

• Gluten-Free Crackers: Find yourself some clean, gluten-free crackers for general snacking, or as an accompaniment to appetizers. Crackers are often a source of empty calories, but if you choose right, you can find healthy options full of whole grains, fiber, and protein. Add a dip like hummus made from chickpeas or a navy bean dip, and you have yourself an appropriate snack for any occasion.

• Dried Fruits: Craving something sweet? Why turn to cookies or other processed junk when you can have nature’s sweet treat! Dried fruit comes with all the traditional benefits of fruit, and they are perfect for snacking. I also appreciate having these in my pantry because they are great for incorporating in various baked goods. And these are easy to label check: just buy dried fruit with a single ingredient. Avoid the ones with sugar, seed oils, or preservatives.

• Seaweed Snacks: Another staple I like to have for snacking is seaweed. This gift from the sea balances gut flora with fiber and antioxidants, plus it’s high in vitamin A. Seaweed also contains iodine and tyrosine, supporting the function of your thyroid. The thyroid is paramount in growth, energy production, repairing damaged cells, and reproduction, making this snack beneficial in so many different ways. Unfortunately, many brands use seed oils in their seaweed products, so make sure to look for the ones that use olive oil instead.

• Prebiotics: Some of the food items I have mentioned act as natural prebiotics, but I believe more prebiotics greatly enhance your lifestyle. Prebiotics are a type of fiber that feed the good bacteria in our gut, helping our immune system, cardiovascular system, bone health, sleep, metabolism, insulin resistance, and inflammation. Examples of natural prebiotic foods are garlic, asparagus, oats, bananas, soybeans, whole grains, and legumes. But I also encourage you to add prebiotic supplements to your daily regimen for added nutrition for your gut.

• Other Clean Snacking Options: Let’s look at a few brands that I keep around in my Amazon list to make snacking choices easy, delicious, and nutritious! My choices include favorites like chocolate, cookies, chips, granola, and cereal. Every product is free of seed oils (for example, the chips are fried in avocado oil or olive oil), additive-free and refined sugar-free. Check out my list of Clean Gluten-Free Snacks that belong in your pantry.

Stocking up on gluten-free and clean eating options is a key step in nurturing a healthy lifestyle and ensuring that nutritious meals are always at your fingertips. By curating a well-stocked pantry with wholesome ingredients such as clean sweeteners, oils, spices, dairy alternatives, and more, you empower yourself to create healthful meals with ease. Seek out these products at health food stores or online retailers that are known for their quality. For optimal freshness and longevity, store your dry goods in an airtight container, and refrigerate or freeze perishable goods as needed. It’s significantly easier to embrace clean eating when we make thoughtful choices, taking the time to consider which ingredients will benefit our overall health. It might sound like a daunting task, but you will get the hang of it faster than you might anticipate! Keep the habit of a gluten-free, clean pantry, and watch as your body and meals thrive.