How to Grocery Shop Like a 'Goo-Free' Pro
Hint: stay out of the middle aisles.
Have you ever gotten excited about a new grocery store after discovering a whole section or aisle of awesome new products?
That’s me.
I grew up eating amazing and international foods because my Dad ♥️ is a creative and experimental artist with everything he touches - including homecooked food.
So, anytime I can try something new, I am all over it!
The last time I experienced this wave of excitement, I was at a popular chain grocery store and found the international aisle. All of the amazing international bottled sauces and condiments and extracts... oh my!
I think I bought at least a dozen of those bottles… hot sauce with garlic, ginger extract, sriracha, curry paste, spicy orange sauce, chipotle…
I couldn’t help myself!
But… as I unpacked my grocery bag, and started to read the labels, I kinda freaked out.
…preservatives, additives, Red #3, “natural” sugar substitutes, “natural flavors”, artificial colors, ingredients with 6…8…10 syllables that I could barely pronounce, cellulose…
Bubble popped.
What did I do wrong?
I got suckered by pretty labels, fancy packaging, and exciting new flavors.
And these kinds of products are typically not shelf-stable without a boatload of Goo.
The Challenge of Grocery Shopping
Navigating the grocery store while avoiding ultra-processed foods can feel like an uphill battle.
With misleading labels, hidden additives, and entire aisles dedicated to packaged junk, it’s easy to get lost in the maze of processed products.
But with a little strategy, you can shop like a Goo-Free pro and fill your cart with real, nourishing foods.
✔️ The Best Aisles for Goo-Free Foods
Here’s how to master the grocery store and avoid the Goo.
Produce Section
This is your go-to zone for fresh fruits, vegetables, and herbs. Stick to whole, unprocessed options and be mindful of coatings like wax on apples and cucumbers. If possible, choose organic for produce on the "Dirty Dozen" list and conventional for those on the "Clean Fifteen."
Meat & Seafood Counter
Opt for fresh, high-quality proteins such as grass-fed beef, pasture-raised poultry, and wild-caught fish. Avoid pre-marinated or pre-seasoned meats, which often contain preservatives, seed oils, and hidden sugars.
Dairy & Eggs
Choose full-fat dairy products with minimal ingredients. Look for milk, cheese, and yogurt without added gums, stabilizers, or artificial flavors. When buying eggs, pasture-raised or organic options are best.
Bulk Section
A hidden gem in many grocery stores, the bulk section offers whole grains, nuts, seeds, dried beans, and other pantry staples — often without added preservatives or packaging waste.
Frozen Foods
While most of the freezer section is filled with processed meals, you can find excellent options like frozen fruits, vegetables, plain seafood, and meat. Always check ingredient labels to ensure no added sauces or preservatives.
❌ The Worst Aisles for Goo-Loaded Foods
You would be surprised by how much of our food supply is processed once you start really reading the labels.
These are the aisles to avoid in the grocery store, if you want to eat healthier options.
Snack Aisles
Chips, crackers, cookies, and granola bars are often loaded with seed oils, artificial flavors, and excessive sugar. Even “healthy” alternatives can be ultra-processed.
Read more about how Funyons don’t actually have any real onions in them.
Beverage Aisle
Soda, flavored water, and sports drinks are filled with sugar, artificial sweeteners, and questionable additives. Stick to water, herbal tea, or unsweetened beverages.
Read more about how most sports and energy drinks are bad for athletic performance.
Cereal & Breakfast Aisle
Even so-called “healthy” cereals and instant oatmeals can contain added sugars and synthetic vitamins. Opt for whole oats or make your own granola with natural ingredients.
Read more about how Cereal is making you hungry and fat.
Bread Aisle
Most store-bought bread contains preservatives, seed oils, and dough conditioners. If you eat bread, look for freshly baked options with simple ingredients— or try making your own.
Get my recipes for making from-scratch pizza crust and pizza!
Condiments & Sauces
Bottled dressings, ketchup, mayo, and pasta sauces often contain preservatives, gums, and added sugar. Choose brands with minimal, recognizable ingredients — or make your own!
Read more about how Ketchup is the sugar-laden ‘candy’ of the condiment family.
🤡 Don’t Be Fooled
Be careful of certain food products that deceive you into believing they are healthy or good for you — they are often just ultra-processed Goo!
Here are a few of the more notable examples to keep in mind while grocery shopping.
The “Health Food” Section
Just because something is labeled organic, gluten-free, or keto doesn’t mean it’s not ultra-processed.
Many packaged "health foods" contain the same emulsifiers, stabilizers, and synthetic ingredients as their conventional counterparts.
Be cautious of protein bars, veggie chips, and plant-based meat substitutes that rely on additives and preservatives.
Deli Counter & Pre-Made Meals
Rotisserie chickens, deli meats, and grab-and-go salads often contain hidden preservatives, flavor enhancers, and stabilizers.
Even seemingly healthy options like sushi or pre-cut fruit may be treated with preservatives to maintain freshness.
Always check ingredient labels or ask store employees about added ingredients.
Canned & Jarred Goods
While canned beans, tomatoes, and broths can be great pantry staples, many contain added sugars, preservatives, and BPA-lined packaging.
Look for organic or BPA-free options with minimal ingredients.
When choosing pickles, olives, or sauerkraut, make sure they are naturally fermented rather than preserved with vinegar and additives.
Flavored & Fortified Products
Many "fortified" or "enhanced" products, such as vitamin waters, fiber-added yogurts, or enriched cereals, seem healthy but often contain synthetic nutrients, artificial flavors, and hidden sugars.
These additives can interfere with nutrient absorption and gut health.
Alternative Dairy & Plant-Based Products
Many plant-based milks, yogurts, and cheeses are filled with gums, stabilizers, and seed oils to mimic the texture of dairy.
If you choose plant-based alternatives, look for those with minimal ingredients (ideally just water, nuts, and salt for plant-based milks).
Gluten-Free & Diet-Specific Foods
Gluten-free, keto, and paleo-labeled products are often packed with ultra-processed ingredients like tapioca starch, xanthan gum, and refined seed oils.
Whole, naturally gluten-free foods like quinoa, rice, and potatoes are better options than heavily processed substitutes.
🛒 Smart Shopping Strategies
So with all of the deceptive packaging and hidden Goo in processed foods, what should you do? Follow these tips:
Read Labels Like a Goo-Free Pro
If you don’t recognize an ingredient, your body won’t either.
Avoid products with long ingredient lists, seed oils, artificial flavors, and preservatives.
Stick to foods with five or fewer recognizable ingredients whenever possible.
Check The Goo Index if you’re not sure.
Shop the Perimeter First
Fresh, whole foods are usually found along the outer edges of the store, while the center aisles are filled with processed goods.
Prioritize your shopping in these sections before venturing into the middle aisles.
When Packaged Foods Are Okay
Some packaged foods, like frozen veggies, canned fish, and nut butters, can be good choices if they contain minimal, real-food ingredients.
Look for products with no added sugar, stabilizers, or unnecessary fillers.
Buy in Bulk When Possible
Purchasing whole grains, beans, nuts, and seeds from the bulk section allows you to control portions, avoid packaging waste, and often get better prices on high-quality ingredients.
Most canned beans contain syrups, sodium, and other preservatives and offer only a small amount of food for the same money as bulk beans.
Plan Meals & Make a List
Having a meal plan and shopping list reduces impulse purchases and keeps you focused on real foods rather than processed snacks or convenience items.
Focus on buying only simple ingredients to make simple meals, and you can keep your meal planning time to a minimum.
Avoid Grocery Shopping When Hungry
Shopping while hungry increases the temptation to grab processed snacks, sugary treats, and convenience foods.
Eat a protein-rich snack before heading to the store to help make better choices.
The Bottom Line
Grocery shopping doesn’t have to be overwhelming!
Once you know where to go and what to avoid, making better choices becomes second nature.
Stick to the fresh food sections, steer clear of ultra-processed aisles, and seek out stores that prioritize real, whole ingredients.
Over time, you’ll build a Goo-Free shopping routine that supports your health and keeps your kitchen stocked with nourishing, real food.
Check The Goo Index to see if there’s Goo in any of the foods in your pantry before buying more on your next grocery trip!
Want to learn more about how to cut ultra-processed foods from your diet?
Subscribe to The Goo-Free Lifestyle and take back control of what you put in your body.
If you’re not sure about a specific ingredient and want to learn more about whether it qualifies as Goo, leave a comment or reach out and ask me!
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Never shop hungry 💯