10 Tips for Living Your Gluten-Free Life

Going gluten-free can be intimidating, especially if you’re doing it for medical reasons such as celiac disease or gluten sensitivity. You may already be inundated with complex and confusing information. You are not alone if you’re feeling overwhelmed when living as a newly gluten-free person.  

Getting advice from people who have been through similar situations can help you avoid common pitfalls as you’re learning the gluten-free living ropes. To help make your life easier as you transition to eliminating gluten entirely from your life, we asked GIG staff, GIG support group leaders, and some of our gluten-free friends for tips. We also asked our followers on Instagram for their thoughts.

Here are ten of our favorite tips! 

The practical side of going gluten-free

1. Do your homework. 

Our East Central Wisconsin Support Group leader, Al, says, “Learn more about yourself, your food, and your condition.” We recommend that you read, ask questions, and identify reputable sources of information such as the University of Chicago’s Celiac Center, the Celiac Disease Program at Seattle Children’s, the NIDDK at the NIH, and, of course, GIG at Gluten.org. Knowledge really is power when it comes to your health.

2. See a dietitian to help educate and support you. 

We appreciate this tip from @thesocialceliacrd (who also happens to be a Registered Dietitian.) Going to a Registered Dietitian (RD) is typically one of the first things your doctor or gastroenterologist will recommend once you’ve been diagnosed with celiac disease or a gluten sensitivity. No need to go at it alone. An RD has the expertise and experience to guide you as you move away from gluten and move toward gluten-free eating.

Need help finding a dietitian with knowledge of gluten-related issues? Use this search tool from the Academy of Nutrition and Dietetics. You can choose In-person or Telehealth and then choose expertise on the next screen.

3. Join a Support Group.

Barb, the GIG of North Kansas City support group leader, recommends joining a GIG support group and asking questions on their corresponding Facebook Group. “Facebook Groups have increased my knowledge considerably. Someone always answers my questions,” Barb says. Keep in mind that not all information you find through social media is accurate. Also note that one person’s experiences could be vastly different from yours. Never take health advice from someone online without first checking with your healthcare provider.

4. Look for naturally gluten-free foods. 

Brooklyn recently began eliminating gluten from her diet for her health. Lucky for her, she works at GIG so is privy to primary source data and knowledgeable team members who have been living gluten-free for over ten years! While she often gets to sample gluten-free snacks from GFCO-certified brands, she says going for whole foods at the supermarket has helped her feel less overwhelmed as she makes the transition to being fully gluten-free.

5. Bake your own baked goods.

So many gluten-laden foods, like breads, cakes, cookies, and pastries, are a regular part – and an enjoyable part – of one’s diet. Natalie, GIG of South Florida support group leader, recommends baking your own sweets and treats. Larissa, a friend of GIG, suggests experimenting with unusual flours. Have you tried teff, sorghum, amaranth, chickpea, and arrowroot, or staples like almond, brown rice, buckwheat, coconut, and corn? Taking up baking may not be for everyone, but it is one way to know your baked goods are safe to eat. Si