#5: How to Get Started Gluten Free & Simple Tips for the Experienced
Making the decision to go gluten-free can feel overwhelming at first. Whether you’ve just been diagnosed with celiac disease, discovered a gluten intolerance, or simply want to try a gluten-free lifestyle, there’s a lot to learn. But even if you’ve been gluten-free for a while, there are always ways to make it easier, safer, and more enjoyable.
That’s why in today’s episode, I’m breaking down exactly how to get started with gluten-free living and sharing tips for those who are already gluten-free but want to streamline their routines, avoid common pitfalls, and feel more confident in their choices.
If you’re feeling lost or just looking for fresh ideas, you’re in the right place!
Let's Recap: Getting Started with going Gluten-Free
1. Start with the Simplest Tip: Stick to Single-Ingredient Foods
The easiest way to go gluten-free is to focus on foods that don’t have labels.
Fresh fruits, vegetables, meat, poultry, fish, eggs, dairy, rice, and potatoes are naturally gluten-free.
You’ll find most of these around the perimeter of the grocery store, so start there before heading to the inner aisles!
2. Understand What Gluten Is (and Where It’s Hiding!)
Gluten is a protein found in wheat, barley, and rye, which means it’s in bread, pasta, baked goods, soy sauce, dressings, and even some seasonings.
Read ingredient labels carefully and learn to recognize gluten’s hidden names (like malt, brewer’s yeast, and wheat starch).
3. Clean Out Your Pantry & Restock with Safe Foods
Go through your pantry and remove foods that contain gluten. Be sure to check for hidden gluten in canned soups, sauces, and even candy.
Replace them with naturally gluten-free foods and safe alternatives for your favorite items.
Experiment with gluten-free versions of pasta, bread, and flour to see what you like best.
4. Prevent Cross-Contamination at Home
If you share a kitchen with non-gluten-free family members, dedicate separate cookware and utensils for gluten-free cooking.
Get a separate toaster—regular toasters are a huge source of cross-contamination.
Use squeeze bottles for condiments like mayo and mustard to avoid double-dipping crumbs.
5. Learn to Read Labels Like a Pro
Look for certified gluten-free labels—this guarantees the product meets strict gluten-free standards.
If a label says “Processed in a facility that also processes wheat”, it may not be safe for celiacs due to cross-contamination.
Avoid foods with vague ingredients like “modified food starch” unless the source is specified.
6. Plan Your Meals & Find Safe Restaurants
Meal planning makes gluten-free eating easier and prevents you from feeling stuck without safe food options.
Use apps like Find Me Gluten Free to locate safe restaurants.
When eating out, ask questions about how food is prepared—especially if it’s cooked on shared surfaces or in shared fryers.
7. Find Your Go-To Gluten-Free Products & Brands
Start testing different gluten-free breads, pastas, and snacks to find ones you love.
Gluten-free baking can be tricky—learning which flour blends work best can make a big difference.
Check out online reviews or ask in gluten-free communities for product recommendations!
8. Expect Some Trial & Error
It takes time to adjust to a gluten-free lifestyle, and that’s okay!
You might accidentally get “glutened” while learning—don’t be too hard on yourself.
Your body may go through a detox period as it heals—be patient and focus on eating whole, nutrient-dense foods.
Going gluten-free doesn’t have to be overwhelming. Start with the simplest tip—stick to single-ingredient foods. Focus on what you can eat, learn to read labels, and take it one step at a time. In no time, it will become second nature!
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