If you are on a gluten free diet, don’t stand between aisles of the grocery store, clueless and frustrated. Shopping for non-gluten food items is actually easier than you think. You do not even have to look for a special counter or aisle meant for folks on this particular diet, although many grocery stores have one for convenience. You can pick up healthy food items from any aisles, and here is a guide to get you started:

Fresh produce: Pick up vitamin-rich fruits like apples, oranges, bananas and go for any fresh vegetables you have in mind. Salad veggies like lettuce, tomatoes and cucumber are fine. In this part of the store, also pick up some tofu, corn and white or sweet potatoes.

Meats, seafood and poultry: Stock up on these for your protein supply. Go for fresh cut, lean meats like pork and beef. Get chicken or turkey, but stay away from the self-basting kind. Pick up some eggs. Also choose fresh fish or any other fresh seafood you prefer.

Frozen goods: Frozen waffles must be gluten-free. Most frozen yoghurt and ice-cream are, too. If you need to get frozen steak or other meats and vegetables, make sure they are completely plain and not processed.

Dairy: Most items here are safe. Get good supply of calcium by stocking up on sour cream, milk, yoghurt and cheese. When picking out cheese, choose aged, cottage or cream, but never processed cheese.

Snacks: Potato chips as well as corn chips are safe as long as they are not flavored. Popcorn is great too, again without flavor. Pick up some rice crackers, Jello and pudding.

Canned and Packaged: Dried beans and lentils, plain vegetables, canned tuna or chicken are generally safe.

Cereals: Grits, puffed rice, brown or white rice and corn tortillas or tacos are great and safe in this section.

Beverage: Fresh fruit juices, coffee, cola and tea are fine, too.

Oils and fats: Shortening, and olive, canola and vegetable oils are okay.

Condiments: Finally, pick up some of these to add flavor to your gluten free diet: jellies, marmalade, peanut butter, honey, maple syrup, molasses, white / brown / powdered sugar, salt, pepper, spices, herbs, pickle relish, mustard, ketchup, vinegar and salad dressings (but be sure to read label first).

Gluten is responsible for causing the intestines to attack their own lining and disrupt nutrient absorption, and this is what happens in a condition such as celiac disease. With proper diet and lifestyle management, gastrointestinal problems will fully resolve in about a year.