What I look at, in order
- The ingredient list — how long is it? The shorter, the better. Mile-long lists usually mean lots of things to avoid.
- I scan for my usual triggers: aged, fermented, smoked, vinegar, yeast extract, flavourings, preservatives.
- "Fresh" or "long shelf life"? Products with a very long use-by date are often heavily processed.
- Fewer additives = better. Not every additive is a problem, but a lot of them together can be.
My golden rule when shopping: if my grandmother wouldn't recognise the ingredients, it's probably not for me.
With a bit of practice it becomes second nature — and grocery shopping feels relaxed again.
A practical trick: I take a photo of the label of any product I tolerate well and build up a little "safe" album on my phone. At the shop, instead of reading everything from scratch, I do a quick check to see if I recognise something I already know — it saves me time and stress.
Please note: what I avoid may not be the same as what you need to avoid. Use this list as a starting point.