5 Simple Steps to Transition to a Gluten-Free Lifestyle 

1- Identify the Grain-Based Foods in Your Diet 

Take note of the grain-based foods you consume daily. Over the course of a week, jot down items like:

• • Whole grains (barley, oats) 
  • Flour-based products (bread, crackers, muffins, pitas, pasta) 
  • Cereals and snack bars 

This list will give you a clear view of what needs to change. 

Group the grain-based items you eat into categories: 

2- Categorize Your Foods

Group the grain-based items you eat into categories:

• • Breads 
  • Crackers 
  • Pasta 
  • Whole Grains 
  • Cereals 
  • Sweets 

Check if any of these are naturally gluten-free (e.g., quinoa or rice). These categories will help you when finding replacements. 

3- Find a Gluten-Free Replacement for Each Category 

Start small by choosing one gluten-free alternative for each food category. For example:

• • Replace your regular bread with one type of gluten-free bread. 
  • Find a gluten-free pasta for your pantry. 
  • Opt for a naturally gluten-free grain like rice or quinoa. 

This step-by-step replacement strategy keeps things simple and manageable.

4- Be Aware of Hidden Gluten 

Some foods contain unexpected gluten. Keep an eye out for these items when shopping:

• • Soy sauce 
  • Salad dressings 
  • Deli meats 
  • Gravies, marinades, and broths 
  • Flavored chips or snack mixes 
  • Pre-made frozen meals 
  • Canned soups 

Check for hidden gluten on labels, such as modified food starch, hydrolyzed wheat protein, or malt. 

5- Plan Simple Gluten-Free Meals 

Plan a week of meals using the gluten-free replacements you’ve found. If your usual store doesn’t have everything, shop online or visit another store to complete your list. Keep a running spreadsheet of where to buy each gluten-free product to make future shopping trips easier. 

Or Skip the Work and Visit Rawteen! 

Why stress over finding replacements when you can head straight to Rawteen, UAE’s first diet-specific health food supermarket? At Rawteen, we’ve done all the hard work for you.

• • Pick up a gluten-free cookbook for inspiration. 
  • Grab a freshly prepared gluten-free meal-to-go for dinner tonight. 
  • Fill your cart with a wide variety of gluten-free groceries, from snacks to sauces, all clearly labelled to save you time. 

Make your gluten-free transition effortless. Visit Rawteen today and discover how easy healthy living can be!