When Noa Welles first started eating gluten-free, she felt completely overwhelmed. The grocery store suddenly seemed like a minefield of hidden ingredients and misleading labels. “Everything felt complicated at first,” she admits. “Even simple things like soy sauce or canned soup had gluten hiding in them.”
But over time, Noa discovered that shopping gluten-free doesn’t have to be expensive, intimidating, or time-consuming. It just takes a bit of know-how—and some patience.
Her journey began with research. “I read everything I could, especially about label reading,” she says. Learning how to spot gluten-containing ingredients like malt, barley, and wheat derivatives gave her confidence. She also began to rely on naturally gluten-free staples—things like brown rice, lentils, vegetables, and fresh meats—rather than hunting for pricey specialty products.
Noa emphasizes starting with a basic list. “You don’t need to buy everything labeled ‘gluten-free,’” she says. “Instead, focus on whole foods. Apples don’t need a label. Neither do eggs, beans, or quinoa.”
Another of Noa’s early strategies was to shop the outer edges of the store—where produce, proteins, and dairy are typically found—and avoid too much time in the center aisles, where processed goods often lurk.
“Eventually,” she adds, “you find your go-to brands and products. Then everything becomes easier.” For example, she found gluten-free pastas that cooked just like the traditional kind, and nut-based crackers that satisfied her snack cravings.
Looking back, Noa feels empowered. “Going gluten-free taught me to eat more mindfully. And it gave me a deeper connection to my health.”
