Gluten-Free Diet in Grand Rapids, Michigan

Living gluten free in Grand Rapids, MI is very manageable, thanks to strong local healthcare systems like Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health, plus a growing number of gluten-free restaurants and grocery options across West Michigan.

This guide explains what gluten is, who needs a strict gluten-free diet, how to read food labels in the U.S., and where Grand Rapids residents can find local support and safe gluten-free foods.

What Is Gluten?

Gluten is a protein found in:

  • Wheat (including durum, semolina, spelt, kamut)
  • Barley
  • Rye
  • Traditional (non-certified) oats and oat products

In people with celiac disease, eating gluten triggers an immune reaction that damages the lining of the small intestine. This can cause:

  • Abdominal pain, bloating, and diarrhea or constipation
  • Fatigue and anemia
  • Weight loss or poor growth in children
  • Skin rashes (such as dermatitis herpetiformis)
  • Nutrient deficiencies (iron, B vitamins, vitamin D, calcium)

Gluten is also commonly blamed for gut symptoms in people with irritable bowel syndrome (IBS). However, research suggests that for many people with IBS, the problem is often the carbohydrate (FODMAP) components in wheat, rye, and barley rather than gluten itself.

Important: Only people with celiac disease, non-celiac gluten sensitivity, or wheat allergy need a strict gluten-free diet. If you live in Grand Rapids and suspect you have one of these, talk with your primary care provider or a gastroenterologist at Spectrum Health, Trinity Health Grand Rapids, or Metro Health before removing gluten from your diet. Testing is more accurate while you are still eating gluten.

Why a Gluten-Free Diet Matters

For people with celiac disease, a strict gluten-free diet:

  • Allows the small intestine to heal
  • Reduces or eliminates symptoms
  • Lowers the risk of long-term complications such as osteoporosis, infertility, and certain intestinal cancers

Even in the cold West Michigan winters—when comfort foods like breads, casseroles, and baked goods are common—people with celiac disease can still enjoy a varied and satisfying gluten-free diet with some planning.

Naturally Gluten-Free Foods

Many foods are naturally gluten free and widely available at Grand Rapids grocery stores like Meijer, Family Fare, Aldi, Fresh Thyme, and health food stores.

Safe Gluten-Free Foods (If Unprocessed and Unseasoned)

  • Meat and protein

    • Fresh beef, pork, chicken, turkey, fish, and seafood
    • Bacon and ham off the bone (check labels for added flavorings)
    • Eggs
    • Plain tofu and tempeh (check for gluten-containing marinades or sauces)

  • Dairy

    • Full-cream and low-fat milk
    • Evaporated and condensed milk
    • Fresh cream
    • Plain yogurt
    • Most block and sliced cheeses
    • Some custards and ice creams (check labels for cookies, malt, or wheat-based add-ins)

  • Fruits and vegetables

    • All fresh fruits and vegetables
    • Frozen fruits and vegetables without sauces
    • Canned fruits in juice or water
    • 100% fruit and vegetable juices

  • Gluten-free grains and starches

    • Rice (all types)
    • Corn (maize), cornmeal, polenta
    • Potato and potato flour
    • Buckwheat (not related to wheat despite the name)
    • Millet
    • Sorghum
    • Amaranth
    • Quinoa
    • Teff
    • Arrowroot
    • Tapioca
    • Rice vermicelli and rice noodles

  • Gluten-free flours

    • Corn (maize) flour
    • Soy flour
    • Lentil flour
    • Chickpea (gram/besan) flour
    • Coconut flour
    • Chestnut flour
    • Psyllium (used as a binder/fiber)

  • Breads, cereals, and baked goods (when clearly labelled gluten free)

    • Packaged breads labelled “gluten free”
    • Gluten-free breakfast cereals made from corn or rice (without barley malt extract)
    • Gluten-free crackers, rice cakes, corn cakes, and rice crispbreads
    • Gluten-free cakes, biscuits, and baking mixes

  • Condiments and pantry items

    • Tahini
    • Honey
    • Maple syrup
    • Cocoa
    • All vinegars except malt vinegar
    • Tomato paste
    • Some sauces and salad dressings (check labels)

  • Drinks

    • Water and mineral water
    • Coffee and plain tea
    • Milk and many plant-based milks (check labels)
    • Wine
    • Distilled spirits (vodka, gin, rum, whiskey – unless flavored with gluten ingredients)
    • Gluten-free beers (many craft and boutique options are available in Michigan)

In Grand Rapids, you can find a wide range of these products at large supermarkets, specialty stores, and local co-ops. Many local bakeries and restaurants now offer gluten-free options—always confirm cross-contamination practices if you have celiac disease.

Foods That Often Contain Gluten

Gluten can appear in obvious and hidden forms. Always read labels carefully.

Common Gluten-Containing Grains and Products

  • Wheat and wheat flour (including spelt, durum, semolina, kamut)
  • Wheaten cornflour (cornflour blended with wheat)
  • Freekeh
  • Couscous
  • Wheat bran
  • Barley
  • Rye
  • Oats and oat products (unless certified gluten free and approved by your healthcare team)
  • Porridge made with oats or wheat

Breads, Cereals, and Baked Goods

  • Most standard breakfast cereals (containing wheat, barley, or oats; or barley malt extract)
  • Regular bread and rolls (including sourdough and spelt)
  • Pizza bases
  • Cakes, muffins, pastries, and pies
  • Biscuits and cookies
  • Muesli and granola bars made with gluten-containing grains

Pasta and Noodles

  • Wheat-based pasta (spaghetti, lasagna, macaroni, gnocchi made with wheat flour)
  • Hokkien noodles
  • Soba noodles (often a wheat-buckwheat blend)
  • Most instant “two-minute” noodles

Processed Meats and Prepared Foods

  • Meat products made with breadcrumbs or batter (nuggets, schnitzels, some burgers)
  • Smallgoods and deli meats that are not labelled gluten free
  • Marinated meats (unless clearly gluten free)
  • Thickened soups and stews
  • Meat pies and many frozen meals

Condiments and Snack Foods

  • Malt vinegar
  • Some mustards, relishes, and pickles
  • Some salad dressings, stocks, and gravies
  • Yeast extracts made from barley (for example, some popular spreads)
  • Licorice
  • Some candies and chocolates
  • Packet savory snacks, flavored potato chips, and flavored corn chips
  • Many muesli or snack bars

Drinks That May Contain Gluten

  • Coffee substitutes made from cereal
  • Some malted milk powders
  • Some drinking chocolate powders
  • Regular beer, lager, and stout (most contain gluten; gluten-free options are available)

In the Grand Rapids area, many craft breweries now produce gluten-free or gluten-removed beers. If you have celiac disease, choose products clearly labelled gluten free and verify with the manufacturer if needed.

Reading Food Labels for Gluten in the United States

All packaged foods in the U.S. must list their ingredients on the label. For people living gluten free in Grand Rapids, understanding these labels is essential.

How to Identify Gluten on Labels

Look for:

  1. The ingredient list

    • Wheat, barley, rye, oats (unless certified gluten free)
    • Malt, malt extract, malt flavoring (usually from barley)
    • Brewer’s yeast (often derived from beer)
    • Modified food starch (if source is not listed, contact the manufacturer; in the U.S., wheat starch must be declared as “wheat”)

  2. Allergen statements

    • U.S. law requires that foods containing wheat clearly state “Contains: Wheat” or list wheat in plain language.
    • Barley and rye are not required allergens by law, so you must check the ingredient list carefully for those.

  3. Gluten-free claims

    • In the U.S., a product labelled “gluten free” must contain less than 20 parts per million (ppm) of gluten.
    • This standard is similar to Europe’s gluten-free labelling regulations.

Oats and “Gluten-Free” Labelling

  • Some countries allow oats to be labelled gluten free if they are not contaminated with wheat, barley, or rye.
  • Most evidence suggests that uncontaminated oats are tolerated by many people with celiac disease, but a small number still react to oat proteins (avenin).
  • Symptoms are not a reliable guide—bowel damage can occur even if you feel fine.

Local tip: If you live in Grand Rapids and want to include oats in your gluten-free diet, do so only under medical supervision. A gastroenterologist at Spectrum Health, Trinity Health Grand Rapids, Metro Health, or Mercy Health can advise on testing (such as gastroscopy and small bowel biopsy before and after regular oat consumption).

Gluten-Free Cooking and Baking at Home

Cooking at home is one of the safest ways to manage a gluten-free diet, especially during Michigan’s long winters when people tend to eat more comfort foods.

Replacing Gluten in Recipes

Gluten helps baked goods hold together and gives them structure. To adapt recipes:

  • Use binding agents

    • Xanthan gum or guar gum
    • General guide:
      • About ½ teaspoon for a family-sized cake
      • About 1 tablespoon for a loaf of bread
    • Available at health food stores and many Grand Rapids supermarkets

  • Other helpful binders

    • Gelatin
    • Psyllium husk
    • An extra egg in pancake or waffle batters

Be prepared to experiment. Some early attempts may not turn out perfectly, but there are many reliable gluten-free recipes available from U.S.-based cookbooks, reputable websites, and apps.

Making Your Own Gluten-Free Flour Mix

You can buy ready-made gluten-free flour blends, or mix your own. One example of a gluten-free flour base:

  • Rice flour
  • Potato starch
  • Corn (maize) flour
  • A small amount of baking soda (bicarbonate of soda)
  • Optional: milk powder and coconut for richness (if tolerated)

To make self-rising gluten-free flour, add:

  • Gluten-free baking powder
  • Xanthan or guar gum as described above

Sweet Pastry Example

A simple sweet gluten-free pastry might use:

  • Melted butter
  • A gluten-free flour blend
  • Sugar and egg
  • A binder such as xanthan gum

A registered dietitian in Grand Rapids can provide personalized gluten-free baking tips and recipes tailored to your preferences and other health conditions.

Preventing Gluten Cross-Contamination at Home

For people with celiac disease, even tiny amounts of gluten can cause intestinal damage. In shared households, take steps to prevent cross-contact.

Kitchen Safety Tips

  • Toasters

    • Use a separate toaster for gluten-free bread, or
    • Use toaster bags to protect gluten-free bread in a shared toaster

  • Utensils and equipment

    • Thoroughly clean all kitchen utensils, knives, chopping boards, and appliances that have been used with gluten-containing foods
    • Avoid wooden boards and utensils that may trap crumbs if possible

  • Condiments

    • Prevent crumbs in jars by having a “single dip” policy
    • Consider separate, clearly labelled “gluten-free” spreads for the gluten-free family member

  • Cooking pasta and grains

    • Use a clean pot with fresh water for gluten-free pasta
    • Strain with a clean colander that has not been used for wheat pasta (or has been thoroughly cleaned)

  • Frying

    • Use clean oil when deep frying
    • Do not fry gluten-free foods in oil that has been used for breaded or battered items

  • Handwashing

    • Wash hands thoroughly after handling gluten-containing foods

These practices are especially important during busy family meals and gatherings, which are common in Grand Rapids around holidays and during the winter months.

Travelling Gluten Free from Grand Rapids

Whether you’re flying out of Gerald R. Ford International Airport or taking a road trip around Michigan and the Great Lakes, travel is possible on a gluten-free diet with some planning.

Before You Travel

  • Flights and cruises

    • Most major airlines offer gluten-free meal options; request this when booking and reconfirm a few days before departure
    • Cruise lines often accommodate gluten-free diets—notify them in advance

  • Pack safe snacks

    • Rice crackers
    • Nuts and seeds (if tolerated)
    • Dried fruit
    • Plain chips or popcorn
    • Gluten-free granola bars (check labels)

Choosing Accommodation

  • Consider:
    • Short-stay apartments with a kitchen
    • Hotel rooms with at least a microwave and refrigerator

This allows you to buy naturally gluten-free foods (fresh fruits and vegetables, cheese, eggs, meat, fish, rice) and prepare your own meals if local gluten-free options are limited.

Breakfast on the Road

  • Bring toaster bags if staying at a B&B or hotel with shared toasters
  • Buy a loaf of gluten-free bread at your destination if available
  • Choose naturally gluten-free options when possible:
    • Yogurt
    • Fresh fruit
    • Eggs
    • Plain hash browns (check ingredients)

Eating Out Safely

  • Use apps and online maps to locate:
    • Restaurants with gluten-free menus
    • Health food stores and supermarkets with gluten-free sections

Many restaurants in downtown Grand Rapids, Eastown, and the Medical Mile area offer gluten-free options—always ask about cross-contamination if you have celiac disease.

  • Consider printing or downloading gluten-free restaurant cards in the local language if travelling abroad. These cards explain:
    • What you can eat
    • What you must avoid
    • The importance of avoiding cross-contact

Some travel agencies specialize in gluten-free-friendly trips and can help plan safer vacations.

Local Support and Resources in Grand Rapids, MI

Managing a gluten-free diet is easier with professional and community support.

Healthcare Providers

  • Your primary care doctor (GP)

    • Can order initial blood tests for celiac disease and refer you to specialists

  • Gastroenterologists in Grand Rapids

    • Available through Spectrum Health, Trinity Health Grand Rapids, Metro Health, and Mercy Health
    • Can arrange endoscopy and small bowel biopsy, interpret results, and guide ongoing care

  • Registered Dietitians

    • Look for dietitians experienced in celiac disease and gluten-free diets
    • They can help you:
      • Plan balanced gluten-free meals
      • Adjust for Michigan’s seasonal produce (summer farmers’ markets vs. winter options)
      • Avoid nutrient deficiencies (iron, folate, B12, vitamin D, calcium, fiber)

Public Health Resources

  • Kent County Health Department and Grand Rapids Public Health

    • Provide general nutrition and chronic disease prevention information
    • May offer classes or referrals to nutrition services

  • Celiac and gluten-free organizations

    • National celiac associations and local support groups often provide:
      • Gluten-free shopping lists
      • Restaurant guides
      • Travel cards in multiple languages
      • Educational materials for families and schools

Gluten-Free Diet in Michigan’s Climate

West Michigan’s climate—with cold, snowy winters and warm, humid summers—can influence your gluten-free food choices:

  • Winter

    • Rely more on frozen vegetables, canned beans, and gluten-free whole grains (brown rice, quinoa, buckwheat)
    • Focus on warm, naturally gluten-free comfort foods like soups, stews, chili (with gluten-free stock), and baked potatoes

  • Summer

    • Take advantage of local farmers’ markets in Grand Rapids and West Michigan for fresh fruits and vegetables
    • Grilling season is ideal for naturally gluten-free foods like meats, fish, vegetables, and corn on the cob (watch marinades and sauces)

Key Takeaways for a Gluten-Free Diet in Grand Rapids

  • Gluten is often blamed for IBS symptoms, but in many cases, FODMAP carbohydrates in wheat, rye, and barley are the real trigger.
  • A strict gluten-free diet is essential for people with celiac disease to heal the bowel and prevent complications.
  • Always read labels on packaged and prepared foods; look for wheat, barley, rye, oats (unless certified gluten free), and malt.
  • Prevent gluten-containing crumbs in condiments and cooking areas by using a single-dip policy, separate or clearly labelled gluten-free spreads, and thoroughly cleaned equipment.
  • Grand Rapids residents have access to excellent healthcare, dietitians, and a growing number of gluten-free products and restaurants, making long-term gluten-free living both safe and enjoyable.

If you live in or near Grand Rapids and think you might need a gluten-free diet, start by speaking with your doctor or a local gastroenterologist, and ask for a referral to a registered dietitian who specializes in celiac disease and gluten-free nutrition.