dairy free grocery list

When making significant dietary changes, such as eliminating gluten and dairy intake, often people fear that there are no foods that they can eat – but this is far from the truth! So, to help you find gluten-free and dairy-free food options here in Moncton, NB, we have made a grocery shopping list for selected stores and markets around the city. And to give you a visual, we’ve added links to some of the products so you can easily recognize the foods that you’re looking for when you’re out grocery shopping.

So, try not to feel overwhelmed or discouraged when decreasing or completely phasing out two of the most common allergens – dairy and gluten. Because, as you can see, there’s lots of food options out there for you to choose from, and cooking in this way is actually very easy! With every change, it’s always good to start out small by incorporating a few new dishes and options at a time so you can discover what food items you and your family enjoy best. When people get started on this path, many find that they can easily make the change to gluten and dairy free foods, and their family either won’t notice or will enjoy the flavours and textures that these new foods bring to the table.

Costco (*Please note that Costco’s inventory changes frequently so some items may be there seasonally or temporarily)

TruRoots Ancient Grains Penne Pasta (gluten-free)
Carrington Farms organic coconut oil
Manitoba Harvest hemp hearts
So Delicious Unsweetened Coconut milk (1L x 6)
Almond Preference Unsweetened Vanilla Almond milk (1L x 6)
Ocean’s canned wild Alaskan sockeye salmon (4 cans)
Kirkland frozen wild caught alaskan sockeye salmon fillet pack
Moov Frozen pesticide free wild blueberries
Crunchmaster multi-grain gluten-free crackers
MaraNatha natural roasted almond butter
Kirklands Organic Salsa, 2 pack
Que Pasa & Kirkland organic tortilla chips
Kirkland Organic canned diced tomatoes, tomato sauce, & tomato paste
Skyvalley Organic Sriracha hot sauce
Kirkland organic chicken broth
Home Goodness Organic beef broth
Simply Natural Organic Tomato & Basil pasta sauce
Bob’s Redmill gluten-free Steel Cut Oats
Fontaine Sante Traditional Hummus (2 pack)
Grimm’s lean Turkey pepperoni
Nature’s Wild Grains – black chia seeds
Organic by Mariana organic, unsulphured Malatya Apricots
Kirkland’s roasted organic sunflower seeds
Kirkland’s roasted organic pumpkin seeds
Kirkland’s walnut halves
Kirkland’s natural unroasted whole almonds
Bag of avocados

Dieppe Food Market

We buy most of our groceries here from the market, as they have a large variety of seasonal vegetables & fruits, berries, meats, bread, seafood, and maple syrup.
Broadfork Farm: locally grown organic veggies (seasonal only)
Nature’s Route Farm (Kent): carrots, kale, cabbage, potatoes, kohlrabi, onions, beets.
Spring Brook Farm: chicken; lamb; eggs – feed is free of additives.
La Ferme Terre Partager: organic strawberries (u-pick available), organic produce (seasonal).
Wild Blueberry Meadows Farm (Murray & Diane Tweedie) : year round blueberries, juice, and jam.
Oliver’s German bakery – nine grain & spelt pizza dough, nine grain bread loaf, and a large variety of sugar free, wheat free, yeast free, GMO free, organic breads
David & Murray Bunnett Family Farm: organic grass fed beef, chicken and turkey, organic sausage, organic flour, free-range eggs, organic pumpkin seeds and local organic flax seeds (join his email list to place orders and he will set up a drop off location).
Lewis Mountain Fresh Farm (Craig): organic sauerkraut, organic fresh ginger, turmeric & dried spices
Armadale Farm (owned by Ian & Hetty): hormone/antibiotic/preservative/additive-free butter, quark, yogourts, and cheddar/gouda/feta cheeses
Joe Caissie Seafood: local brined shrimp.
La Fleur du Pommier: empire apples, preserved raspberry jam.

Corn crib

Silver Hills – gluten free breads, frozen (omega flax & chia chia)
Bulk 70% dark organic chocolate chips
Bulk raw pumpkin seeds
Bulk organic brasil nuts
Bulk tahini (seasame seed paste used to make hummus)
Bulk spices & herbs
Variety of bulk gluten-free flours (teff, sorghum, brown rice flour, buckwheat flour, quinoa flour, coconut flour, etc).
Blue monkey organic canned coconut milk
Eden Organics canned chickpeas (coupon in ‘the healthy shopper’)
Daiya – vegan cheese shreds

Superstore

Organic Meadows Salted & Unsalted Butter (*Seasonally, they carry limited edition pasture fed butter)
President’s Choice organic baby kale
Shitake mushrooms, fresh
Maitake mushrooms, fresh
Nature’s Path Millet Rice or Mesa Sunrise cereal
Bob’s Redmill gluten-free flours (coupon in ‘healthy shopper’)
Rizopia – wild rice pasta
Go Bio organic vegetable bouillon cubes
Native Forest canned coconut milk
Eden Organic canned chickpeas (coupon in ‘the healthy shopper’)
A. Vogel Herbamare salt
Lundberg rice chips
Lundberg organic rice cakes
So Delicious Coconut cultured yogurt
Olympic organic yogurt
L’Ancetre organic medium cheddar cheese

Sobeys

Organic baby kale and organic mixed baby lettuces
Organic broccoli
Silver Hills gluten free Omega flax & Chia Chia bread
So Delicious organic Coconut milk
Bob’s Redmill gluten-free flours (coupon in ‘healthy shopper’)

Bulk Barn

Dried beans and lentils are surprisingly easy to prepare and cook with! check out our recipe section for some ideas

Nature’s Path Millet Rice or Mesa Sunrise
Bulk tahini (seasame seed paste used to make hummus)
Variety of bulk gluten-free flours (teff, sorghum, brown rice flour, buckwheat flour, quinoa flour, coconut flour, etc)
A small variety of organic beans & lentils
San-J gluten-free organic tamari soy sauce (coupon in ‘the healthy shopper’)

Moncton Naturopathic Medical Clinic

St. Francis organic extra virgin olive oil
St.Francis Organic Ghee
Thorne Vegalite protein powder (chocolate or vanilla)
Thorne Mediclear Plus protein powder
Thorne Mediclear SGS protein powder (chocolate or vanilla)

There are several reasons why dairy does not agree with some people; 1) Lactose intolerance, 2) Dairy allergy (IgE), and 3) Dairy sensitivity (IgG).

Lactose Intolerance:

Lactose, also known as “milk sugar,” is the primary carbohydrate in milk products. During the digestion process, lactose is broken down into glucose and galactose for proper absorption. This step occurs in the small intestine with the assistance of an enzyme known as Lactase. Many people have or develop a shortage of lactase, and therefore are unable to properly digest some or all of the lactose they consume. The unabsorbed lactose passes into the colon where it causes water to rush into the intestine (e.g. loose stools). Also, the undigested lactose gets fed on by the gut bacteria causing gas, bloating, and gastrointestinal discomfort. This lactase deficiency and any resulting gastrointestinal symptoms, are what is typically referred to as lactose intolerance.

Dairy Allergy & Dairy Sensitivity

A food allergy and food sensitivity is identified as an abnormal and heightened response of the immune system (IgE or IgG) to certain components (most notably proteins) within a food. In milk, the two leading allergy/sensitivity offenders are the milk proteins known as casein and whey. Casein is the curd that forms when milk is left to sour. Whey is the watery part that is left after the curd is removed.