Hurricane season brings more than wind and rain — it can disrupt power, water and access to stores for days. If you follow a gluten free diet, preparing for a storm takes a few extra steps to ensure you and your family have safe, nutritious food on hand. The National Hurricane Center offers extensive emergency guidance, and below are practical, gluten-free focused tips and a shopping checklist to help you prepare.
Plan to have at least a three-day supply of food and water per person. For water, the standard recommendation is one gallon per person per day for drinking and basic sanitation. For example, a household of three should have at least nine gallons available. When choosing food, prioritize non-perishable items that do not require refrigeration, cooking or extensive preparation. If you expect to lose running water, disposable plates, cups and utensils make cleanup simple and reduce the need for boiling or washing dishes.
Below is a practical gluten-free shopping list that balances nutrition, shelf life and convenience. Adjust quantities and specific brands to suit your family’s tastes and dietary needs. Always read product labels carefully to confirm items are gluten free.
Gluten-Free Hurricane Shopping List
- Fresh fruit and vegetables that store well without refrigeration, such as apples, avocados and bananas (buy some ripe and some slightly green so they last longer).
- Ready-to-eat canned goods: meats, beans, soups, fruits and vegetables. Don’t forget a manual can opener.
- Protein bars, granola bars or fruit-and-nut bars labeled gluten free.
- Dry cereal or gluten-free granola that can be eaten dry.
- Nut butters: almond butter, peanut butter or other labeled gluten-free spreads.
- Dried fruit and trail mixes made with certified gluten-free ingredients.
- Packaged juices or juice boxes that are shelf-stable.
- Nuts and seeds for protein and healthy fats.
- Gluten-free chips, crackers and puffs — consider higher-protein options made from chickpea or lentil flours.
- Applesauce cups or jars.
- Beef jerky or shelf-stable meat snacks verified gluten free.
- Gluten-free sandwich bread or wraps that store well at room temperature for short periods.
- Gluten-free cookies or snack bars for morale and quick energy.
- Infant formula and baby food, if applicable, ensuring they meet any dietary restrictions.
- Toiletries such as toothpaste (gluten can sometimes be present in unexpected products, so keep favorites on hand).
Kitchen Tasks to Do Before the Storm
- Bake and freeze gluten-free muffins or quick breads in advance. Muffins freeze well and you can leave a few on the counter in airtight containers for immediate use.
- Wash, slice and portion produce into airtight containers or resealable bags for easy snacking if clean water is limited.
- Label containers and packages with preparation dates to keep track of freshness during an outage.
Handling Food When Power Is Out
When the electricity goes out, follow standard food safety practices to avoid foodborne illness:
- Keep refrigerator and freezer doors closed as much as possible; a full freezer will stay colder longer.
- A refrigerator will usually keep food safely cold for about four hours if unopened; use a thermometer to verify it stays at or below 40°F.
- Discard perishable items — meats, poultry, seafood, eggs, dairy and leftovers — that have been above 40°F for two hours or more.
- When in doubt, throw it out. It’s safer to discard questionable items than to risk illness.
Keeping Children Occupied and Comfortable
Preparing for the emotional and entertainment needs of children is part of a smooth storm response. A few inexpensive items can make a big difference when power or internet access is limited:
- Art supplies: coloring books, crayons, markers, modeling clay and poster board for low-mess activities.
- One new book and a board game to break up the routine and boost morale.
- Fully charge phones, tablets and any backup batteries before the storm; consider low-power activities like audiobooks or simple puzzles.
- Stock extra batteries for flashlights and children’s favorite battery-operated toys.
- Battery-operated push lights make safe, temporary night lights if electricity is out.
Being prepared reduces stress and helps you focus on safety when a storm approaches. Tailor your gluten-free emergency supplies to the tastes and nutritional needs of your household, rotate items regularly so nothing expires, and review your plan with family members so everyone knows what to do. If you have additional gluten-free preparedness tips or personal strategies that worked well for your family, share them in your own notes or community forum to help others plan.