Hey y’all! 👋

My name is Sarah and I’ve been living with a gluten intolerance for the past 5 years. It’s been a journey to adjust to a gluten-free diet, but I’ve learned a ton of tips and tricks along the way that have made it easier. Today, I want to share some advice with you to help make your transition to a gluten-free diet a little bit smoother.

What is Gluten?

First things first, let’s talk about what gluten actually is. Gluten is a protein found in wheat, barley and rye. It gives bread its chewy texture and is often used as a thickener in soups and sauces. For people with celiac disease or gluten intolerance, consuming gluten can damage the lining of the small intestine and lead to a variety of health problems.

A picture of a wheat field

Listen to your Body

The first step to transitioning to a gluten-free diet is to pay close attention to your body. If you’re experiencing digestive issues like bloating, gas, constipation, or diarrhea, it could be a sign of gluten intolerance. Keep a food diary and track your symptoms. This can help you identify which foods are causing your discomfort.

A picture of a woman writing in a diary

Learn to Read Labels

One of the biggest challenges of a gluten-free diet is learning to read labels. Gluten can be hiding in all sorts of unexpected foods, like soy sauce, salad dressings, and even some types of candy. Look for foods that are labeled “gluten-free”, but also make sure to read ingredient lists carefully.

A picture of a woman reading the label on a jar of food

Experiment with Gluten-Free Flours

One of the biggest adjustments to a gluten-free diet is finding substitutes for wheat flour. There are a ton of great gluten-free flours out there that can be used in baking, like almond flour, coconut flour, and rice flour. Experiment with different flours and find the ones that work best for your taste preferences.

A picture of a woman measuring out flour in a baking bowl

Don’t Be Afraid to Ask for Help

Transitioning to a gluten-free diet can be overwhelming, especially if you’re used to cooking and eating a certain way. Don’t be afraid to ask for help and support from friends, family, or a registered dietician. They can give you advice on how to modify your favorite recipes and recommend gluten-free alternatives.

A picture of a woman talking to her friend on the phone

Stick to Naturally Gluten-Free Foods

One of the easiest ways to transition to a gluten-free diet is to focus on eating natural, unprocessed foods. Fruits, vegetables, meat, fish, and dairy are all naturally gluten-free. By relying on whole foods, you can help avoid the uncertainty of processed foods.

A picture of a basket full of fresh produce

Be Prepared when Eating Out

Eating out can be one of the most challenging aspects of a gluten-free diet. Make sure to call ahead to the restaurant and ask about gluten-free options. Bring gluten-free snacks with you to ensure you have something to eat in case there aren’t any safe options.

A picture of a person holding a plate of food at a restaurant table

Stay Positive!

Lastly, remember that transitioning to a gluten-free diet can be challenging, but it doesn’t have to be miserable. There are tons of delicious gluten-free recipes out there, and many of your favorite foods can be easily modified. Stay positive and keep an open mind!

A picture of a person jumping in the air with joy

I hope you found these tips helpful!I remember how overwhelming it was when I first started my gluten-free journey, but trust me, it gets easier over time. The most important thing to remember is to listen to your body and be kind to yourself. Good luck on your gluten-free journey! 🙌

A picture of a woman holding a slice of gluten-free bread