#16: Gluten-Free Fails: The Mistakes I Made So You Don't Have To
If you're just starting your gluten-free journey—or even if you’ve been on it for a while—chances are, you’ve made a few mistakes. I know I have.
From trusting the wrong labels, to getting glutened at restaurants, to thinking I could ‘wing it’ without a plan… I've learned a lot the hard way.
In this episode, I’m sharing the top mistakes I made when going gluten-free, what I wish I had known sooner, and how you can avoid the same bumps in the road.
Let's Recap: Gluten-Free Mistakes I Made (So You Don't Have To)
💥 Thinking “Gluten-Free” Always Means Safe
Mistake: Believing that if something was labeled "gluten-free," it was automatically safe
Truth: Not all products labeled “gluten-free” are certified or made in dedicated facilities
Lesson: Learn to read the fine print—“Made in a facility with wheat” can still cause issues
✅ Tip: Look for certified gluten-free products and know your own sensitivity level
🍽️ Trusting Restaurants Too Easily
Mistake: Assuming gluten-free menu = gluten-free safety
What I learned: Not all staff are trained in cross-contamination
“It should be fine” ≠ “It is safe for celiac”
✅ Tip: Ask specific questions like:
Do you have a dedicated fryer?
How do you prevent cross-contact in your kitchen?
Can I speak with a manager or chef?
🍞 Keeping Gluten in the House Without Boundaries
Mistake: Having gluten in the house (especially early on) without clear separation
Result: Crumbs, accidental mix-ups, stress
✅ Tip: Create a “safe zone” for gluten-free foods, use color-coded utensils or labels, and set household rules
🧴 Ignoring Non-Food Gluten Sources
Mistake: Not realizing gluten could hide in lip balm, supplements, Play-Doh, or medications
Symptoms continued even after I was “eating clean”
✅ Tip: Check everything that goes in your mouth (including mouthwash, vitamins, and medications). Ask your pharmacist if you’re unsure!
📦 Relying Too Much on Packaged Gluten-Free Foods
Mistake: Replacing all the gluten-filled foods with expensive, highly processed GF alternatives
Felt tired, bloated, and still unwell
✅ Tip: Build your meals around naturally gluten-free whole foods: fruits, veggies, meat, legumes, rice, potatoes, eggs
⏱️ Not Planning Ahead (and Paying for It)
Mistake: Assuming I'd “figure it out” on the go
Cue: being stuck at events with no safe food = hangry & anxious
✅ Tip: Always have a few backup snacks in your bag, plan your restaurant stops in advance, and pack smart when traveling
💡 Thinking I Had to Be Perfect All the Time
Mistake: Feeling like a failure if I made a mistake or got glutened
That guilt can be worse than the reaction sometimes
✅ Tip: Give yourself grace. You’re learning. You’re trying. Progress > perfection
Takeaways
Everyone makes mistakes when going gluten-free—it’s part of the journey
But learning from them (and sharing them) makes it easier for others
The biggest wins come from knowledge, preparation, and self-compassion
