5 Grocery Store Hacks for People with Food Allergies
Grocery shopping with food allergies can sometimes feel like a treasure hunt — except instead of finding gold, you’re searching for the one safe bread brand in the entire aisle. Over the years, I’ve picked up a few tricks that make the process less stressful, more efficient, and even a little fun.
Here are my top 5 hacks to help you shop smarter and safer:
1. Master Your “Safe Brand” List
Before you even step foot in the store, keep a running list of brands you know are safe for you. I keep mine in the Notes app on my phone so it’s easy to pull up in a pinch. Safe brands = less label anxiety and more time to hunt for new treats you can enjoy.
Some of my go-to’s: MadeGood, Free2b, and Enjoy Life
Pro Tip: Snap a photo of the ingredient label each time you buy something safe — that way, you can compare it later in case the formula changes.
2. Shop the Perimeter First
Most grocery stores put fresh produce, meats, and dairy-free alternatives around the outer edges. These items tend to be less processed and (usually) have fewer sneaky allergens. Fill your cart with safe staples here first so that by the time you wander into the middle aisles, most of your list is already covered.
Pro Tip: The produce section is the best place to find naturally allergen-free options — no ingredient label required.
3. Go Early in the Morning
Less foot traffic = less stress. Early shopping means fully stocked shelves, fewer “cart collisions,” and more time to read labels without feeling rushed.
Bonus: You skip the grocery cart version of Mario Kart at 5 p.m.
4. Order Pantry Staples Online
For allergy-safe foods your local store doesn’t carry, online shopping is a game-changer. Sites like Amazon often have a wider range of safe products — plus, you can filter by allergen.
Pro Tip: If you find a safe product you love, stock up. Nothing’s worse than falling for a snack and then never seeing it again.
5. Befriend the Staff
Get to know the people who work in your store — especially managers and department leads. They can tell you when deliveries arrive, check ingredient info on items not yet on shelves, or even give you a heads-up if a product you love is being discontinued.
Bottom line: Grocery shopping with allergies doesn’t have to be overwhelming. With a little strategy, you can make it easier, safer, and way less stressful. Just remember to always read the label — even if you bought that brand last week!
What’s your #1 grocery store hack for shopping with food allergies? Follow me on Instagram @eatsafelivebig and send me a DM — you might help someone else find their new go-to!
XXOO,
JJ
