#48: 5 Things I Wish I Knew When I First Went Gluten-Free
If you’re new to the gluten-free lifestyle — or you remember those early days of feeling overwhelmed — today’s episode is for you.
When I first went gluten-free, I had no idea how much my life was about to change… for the better AND the harder. I made mistakes, I was frustrated in grocery aisles, and I learned so many things the hard way. Today, I’m sharing the 5 things I wish I knew when I first went gluten-free, so your journey can be smoother than mine.
And stick around until the end, because I’ll share the ONE thing that would’ve saved me months of stress.
Let's Recap: Starting Gluten-Free
Going gluten free begins with a clear goal: protect your health. But it quickly turns into a maze of emotions, habits, and unexpected pitfalls. One of the first wake-up calls is how much even tiny amounts of gluten can derail progress. Cross contact from shared toasters, cutting boards, or a stray crumb at a café can trigger days of migraines, brain fog, and inflammation if you have celiac disease. This isn’t alarmism; it’s a practical boundary.
Micro exposures may not feel dramatic in the moment, but they accumulate in your gut and show up in bloodwork. The mindset shift is simple and tough—aim for consistency, not perfection. Build routines that protect you, like separate utensils, labeled condiments, and clear kitchen zones. Treat dining out as a process you manage with questions, research, and backups. These habits become your safety net when willpower or energy dips.
Where Gluten Actually Hides
The second surprise is how stealthy gluten can be. It’s not just bread or pasta; it’s soy sauce, broths, seasoning blends, candy coatings, gums, and even prescription medications. In non-food items, gluten appears as a cheap binder or thickener in toothpaste, lipstick, shampoo, and cosmetics. If it goes on your lips or in your mouth, it deserves a closer look.
Work with your pharmacist for prescription clarity, and check manufacturer statements for over-the-counter items. Extend the audit to pet food if you handle it daily or share a home with curious kids—kibble dust and crumbs travel. This isn’t about fear; it’s about removing unnecessary exposure points for good. Keep a running list of safe brands, store label photos on your phone, and update monthly. Over time, shopping becomes automatic and your anxiety drops because your environment supports you.
The Reality of Healing
Healing doesn’t follow a straight line. Some symptoms fade within days, others take weeks or months, and nutrient deficiencies take even longer to correct. Think of recovery like renovating a house while still living in it: the plumbing might improve before the wiring, and some rooms stay messy until the foundations are fixed.
Support your body with regular labs through your care team, targeted nutrition, rest, and gentle movement. When discouragement hits, track small wins: fewer headaches this week, better focus after breakfast, fewer flare-ups after eating out. These data points reveal progress even when it doesn’t feel like it. Momentum builds when you stack precise habits—consistent meal planning, reliable restaurant routines, travel kits with snacks, and a default script for common questions.
Navigating Social Life
Social life adds another layer. Feeling left out is normal when food is the centerpiece. Shift your focus to people and place: arrive fed, bring a dish you love, and set expectations with hosts early. Rehearse simple lines like “No thank you,” “I brought my own,” or “I need to avoid cross contact.” You’re not being difficult; you’re protecting your health.
Over time, you’ll build new traditions that feel natural—holiday cookies that actually work, pizza nights with your crust, road trips with mapped safe spots. Confidence grows as your wins pile up. Expect a learning curve, not constant friction, and celebrate the moment nobody even notices your swap because the food is genuinely good.
The Mindset of Advocacy
The final mindset shift is giving yourself permission to advocate without guilt. Ask about ingredients, request a clean pan, or choose a different venue if needed. Clear boundaries help others support you. Most people appreciate direct, calm guidance, and the ones who don’t aren’t responsible for your wellbeing.
Replace the myth of perfection with the practice of progress. Every mistake teaches you where to strengthen your system, and every smooth meal proves you can live fully within your guardrails. With patience, planning, and a bit of engineering spirit, gluten-free living stops feeling like a puzzle and starts feeling like your normal—safe, flavorful, and fully yours.
