What I Wish I Knew Before Going Gluten-Free

Going gluten-free was a life-changing decision, but it didn’t come without its challenges. I remember feeling both relief and overwhelm when I was first diagnosed with celiac disease. Relief because I finally had answers, but also overwhelmed because I was about to embark on a journey I had no idea how to navigate.

Over the years, I’ve learned so much—sometimes through trial and error, sometimes through moments of frustration, and often by simply listening to my body. If you’re newly diagnosed or thinking about starting your own gluten-free journey, there are a few things I wish I knew before I made the leap.

1. It’s Not Just About Avoiding Gluten – It’s About Understanding Cross-Contamination

At first, I thought gluten-free living was all about cutting out bread, pasta, and cookies. And yes, those things are off-limits, but the real challenge lies in cross-contamination. Gluten can hide in places you least expect, and if you're not vigilant, even a tiny amount can cause major problems.

I remember the first time I went out to eat after my diagnosis. I asked for a gluten-free meal, but I didn’t ask the right questions. I didn’t ask how they handled cross-contamination in the kitchen. Long story short, I learned the hard way that asking about shared utensils, grills, and prep spaces was just as important as asking about the ingredients themselves.

What I wish I knew: Never assume that a restaurant or food manufacturer has taken the necessary steps to avoid cross-contamination. Always ask specific questions, and don’t be afraid to be firm about your needs. I now even have my own checklist I use to make sure I don’t forget anything!

2. Gluten-Free Is Not Always Healthier (And That’s Okay)

When I first went gluten-free, I thought I was automatically eating healthier. I stocked up on gluten-free snacks, bread, and other packaged foods, assuming they were all better for me. But over time, I started to realize that many gluten-free products are highly processed and full of sugar, fat, or other fillers.

I fell into the trap of thinking that just because something was labeled "gluten-free," it was automatically good for me. While some gluten-free packaged foods can be nutritious, others are just as unhealthy as their gluten-filled counterparts.

What I wish I knew: Eating gluten-free doesn't mean you’re automatically eating healthier. Focus on whole foods—fruits, vegetables, lean proteins, and gluten-free grains like quinoa, rice, and oats. And, as always, check the labels carefully!

3. Eating Gluten-Free Is a Lifestyle, Not a Trend

When I first went gluten-free, I felt like I was the odd one out. I would be at parties or family gatherings and feel out of place, or worse, left out. There’s a stigma, sometimes, with being gluten-free. People often assume it's just a trend or a diet choice, rather than a serious medical condition.

I remember feeling self-conscious about constantly asking for modifications or bringing my own food to gatherings. Over time, I’ve learned that it’s okay to be the person who needs something different. It’s not about being difficult—it’s about taking care of my health and setting boundaries that are necessary for my well-being.

What I wish I knew: It’s okay to take your celiac disease seriously by making your needs heard or bringing your own food to the party. Don’t let anyone make you feel bad for asking for what you need. Your health comes first, and those who care about you will understand.

4. You Don’t Have to Do It Perfectly—And That’s Okay, Too

One of the hardest things I’ve had to accept on my gluten-free journey is that I’m not going to get everything right all the time. There have been times when I’ve inadvertently eaten something with gluten, I’ve been caught off guard by cross-contamination, or I felt overwhelmed ordering at a restaurant. I used to beat myself up over these slip-ups, but I’ve come to realize that this is part of the process.

Living with celiac disease means making the best decisions you can, but also being kind to yourself when things don’t go as planned. I wish I had known early on that celiac disease is a huge learning curve, and that one accidental exposure does not take away from your progress towards healing (my celiac specialist even said so!).

What I wish I knew: Don’t expect perfection. Take things one step at a time. You’re doing your best, and that’s all you can ask of yourself.

5. There Is a Whole Community of People Who Get It

One of the most reassuring things I discovered on my journey was the gluten-free community. There are so many people who understand exactly what you’re going through—whether you’re newly diagnosed or a seasoned pro. Joining online groups, following blogs, and attending support groups has been a lifesaver for me.

You don’t have to go through this alone, and there are so many resources available to make the transition smoother. The community is full of shared recipes, restaurant recommendations, and emotional support.

What I wish I knew: You don’t have to figure this out by yourself. Reach out, ask questions, and know that there are people out there who are ready to help you. In addition to leaning on the gluten-free community, it’s important to work with providers who make you feel heard and help you through this journey, even if that means finding someone new - they are a big part of your community too!

6. Meal Planning Is a Game-Changer

When I first started, I relied a lot on convenience—gluten-free convenience foods, pre-made meals, and restaurant takeout. But I quickly learned that the more I planned, the easier it became. Meal planning allows me to take control of what I’m eating, reduce the risk of cross-contamination, and save money in the process.

The key to a successful gluten-free lifestyle is planning ahead. That doesn’t mean you have to meal prep every week like a Pinterest guru, but it does mean thinking about what you’ll need in the week ahead and making sure you have the right ingredients on hand, especially for days when you’re on the go or traveling.

What I wish I knew: Take time to plan your meals, especially on the days you know you won’t be able to access a kitchen easily. It will save you stress, time, and a lot of money in the long run. It also helps avoid last-minute impulse eats that might not be as safe as they seem, causing even more stress.

Final Thoughts

If you’re just starting out on your gluten-free journey, know that it’s a process, not a destination. There will be bumps along the way, but each challenge is an opportunity to learn more about yourself and your body. You don’t have to do it perfectly, but every small victory will add up over time.

And remember, you’re not alone. Whether you're newly diagnosed or have been living with celiac disease for years, the gluten-free community is here for you. We’ve got this together! 🫶