Breathe! Are you feeling overwhelmed right now? I did. Changing how and what you eat is challenging. Eating is a very social part of our lives and I didn’t truly understand that until I had to change. Going out to restaurants, events, friends and families homes presents real challenges to anyone who has food issues. But the good news is that it gets better with time. It will become second nature to you. So, breathe and take it one step at a time. Here are my 10 tips that hopefully will help make the journey easier.

1. Work with a registered dietitian and get tested for vitamin deficiencies. As a celiac you most likely have been suffering malabsorption issues. I was extremely low in B12 and D.
2. Get support! I can’t stress it enough. You are your best advocate. Join a celiac association, they usually have a beginner’s package with helpful information they send to you. Start a Facebook or Instagram page there are many celiacs out there willing to help and share their experiences, recipes, products they found good or bad. Read and research – educate yourself so you can take control and feel your best.
3. Start by focusing your diet on basic non-processed foods such as whole fruits, vegetables, legumes, fish and meat. It is easier as the less processed the food the simpler it is to understand labelling.
4. Always read the product nutritional label, always even if the product says gluten-free, even if you bought it before and it was gluten-free!! Labels and manufactures and recipes change. Watch out for hidden gluten (sauces, pickles, spice fillers in sausages, bacon and so on).You can never be too careful!! If you are unsure email or snail mail an inquiry to the manufacture.
5. If you live with a non-celiac. Label your food items!!! Label, label, label! You don’t want accidental cross contamination. I use masking tape and a felt pen and write GF on it. Some people use stickers such as a red dot sticker for gluten-free. Find what works for you.
6. Celiac proof your kitchen. Get your own toaster, cutting board, colander, pots and pans, especially the non-stick type of pan. Anything that will be difficult to clean the gluten off of needs to have its separate gluten only twin. Also set aside an area for gluten far away from the non-gluten area.
7. Never assume you can find a place to eat on an outing. Carry a healthy snack with you at all times. I like carrying an apple and nuts or a gluten-free energy bar. If I know I will be out for a while I bring a packed lunch too!
8. Do still eat out and enjoy! Just do a little research ahead of time. Call the restaurant a few days ahead, explain your situation and ask for their suggestions. Make them part of your team.
9. At the restaurant don’t be shy, ask about gluten-free options, tell them you are a celiac, and ask about cross-contamination control they practise. Even if you phoned ahead you need to make the server aware. If you feel uncomfortable don’t be pressured into eating something you are unsure about. Leave. I’m shy and this took me a few years to get used to.
10. Don’t cheat! You will regret it later. Even if you do not feel unwell after eating something with gluten, it is doing damage to your body. Have fun! As you become more informed and used to your new way of eating it will get easier. And yes you can still travel, be social and be gluten-free.

Hope this was helpful. What would be on your list?