Why It Feels Overwhelming & How to Get Through It Without a Complete Breakdown
I can’t promise you won’t have a breakdown in the grocery store. I certainly had my moments. It was exhausting trying to figure out what I could and couldn’t have. Everything is harder in the beginning.
When I first went gluten-free in 2013, the grocery store became one of my biggest sources of stress. Back then, there weren’t as many options, and grocery pickup wasn’t a thing. Even now, with so many more gluten-free products available, the mental load of shopping hasn’t changed.
It takes time to get the hang of it, and in those first few months, every trip felt overwhelming.
Let’s talk about why grocery shopping can be so stressful in the beginning—and start the convo with how to make it easier. So your cart doesn't end up like mine <3
1. The Anxiety of the Grocery List
And where I went wrong
One of the first challenges I faced was figuring out what to eat.
At first, I gave myself permission to eat anything as long as it was gluten-free. I didn’t care about nutrition—I just wanted it to be "safe."
Gluten-free cookies? Yes.
Gluten-free Pizza?? Absolutely.
Bread? If it’s gluten-free, it’s going in the cart.
Not surprisingly, my early diet was filled with a lot of processed gluten-free junk food. It felt comforting, but it also led to energy crashes, unnecessary calories, and quick weight gain.
Certified gluten-free doesn’t mean nutritious.
It took me a while to realize that just because something is gluten-free doesn’t mean it’s good for me. And yet, one of the biggest misconceptions I kept hearing was: "Oh, you’re gluten-free? You must eat so healthy!"
The reality is, being gluten-free isn’t a diet—it’s a lifestyle change. And just like any lifestyle, it takes time to figure out what actually works for you.
2. The Anxiety of Shopping in the Store
Once I figured out what I could eat, I still had to deal with the stress of actually shopping for it.
Reading labels became second nature, but in the beginning, it felt like a full-time job. Every trip to the store meant standing in the aisles, scanning ingredients, double-checking certifications, and googling unfamiliar words.
This is one of those things no one really talks about when you first go gluten-free: You're a certified label detective.
And then, there’s the frustration of seeing all the foods you used to love sitting right there on the shelves.
Want gluten-free cookies? They’re right next to the regular ones.
Need a replacement for Cap'n' Crunch? Same cereal aisle.
Gluten-free bread? It’s in the freezer section, a tiny expensive loaf right next to frozen pretzels.
In those first few months, every trip felt like a reminder of what I couldn’t have. But over time, I learned what brands I could trust, what foods I actually enjoyed, and which stores carried the best options.
At first, it feels impossible. But it gets easier.
Even now, when gluten-free labeling is better than it was in 2013, I still read every label. I don’t just rely on the front of the package—I scan the ingredients, double-check for hidden sources of gluten, and make sure I know exactly what I’m buying.
3. The Anxiety of Prices
We have to talk about the prices. There's really no way around it.
Gluten-free products are EXPENSIVE.
Many 50–150% more than their regular counterparts.
Some products are three times the price of their gluten-filled versions.
Even in a large city, I still haven’t found a single store that carries everything I need at reasonable prices.
How to Make Grocery Shopping Easier
Here are a few things that helped me lower my stress over time:
✔ Learn which brands you can trust. This saves you from reading every single label.
✔ Find a few go-to meals. Having reliable options makes grocery shopping less overwhelming.
✔ Give yourself permission to take your time. You don’t have to figure it all out in one trip.
✔ Build a rotation of grocery stores. This helps with availability and budget.
✔ Make a list and stick to it. Spontaneous purchases can be risky when you don’t know if something is worth the money.
Final Thoughts: Grace for the New Moments
No one masters gluten-free shopping overnight.
It’s overwhelming in the beginning, and it’s okay to not have it all figured out immediately.
I’ve been there—staring at labels, second-guessing everything, wondering if I’d ever feel confident shopping again.
But here’s the thing:
One day, you’ll walk into the grocery store, grab exactly what you need, and feel confident instead of stressed.
And if I can get here, so can you.
Stay tuned for the next one where I elaborate on all the ways to make shopping easier. Until then, take care.
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