10 tips for living stress free on a gluten free diet

1.     Educate yourself:  Knowledge is power, and understanding your dietary needs, how to read labels confidently and the potential sources of gluten can empower you to make informed choices, reducing stress. Consulting with an experienced Dietitian who specialises in the gluten free diet will arm you with the tools you need maximise living gluten free. 

2.     Be shop savvy – there’s no denying that gluten free food is more expensive.  That is ‘gluten free labelled food’ anyway!  Of course, there are some gluten free labelled food essentials such as gluten free breads, flours and cereals which I’d recommend buying in bulk when they’re on special and freezing if possible.  As for the rest of your shop – looking beyond the health or gluten free aisle is key!   Remember, for products not labelled gluten free, the ingredients list should be free of Barley, Rye, Wheat, and Oats (BROW) and ‘gluten’ should not be seen in the ‘Contains’ statement or ‘May Contain’ / Precautionary Allergen Labelling (PAL) statement.

3.     Plan, plan, plan! Getting into the routine of planning your meals for the week ahead is vital. This ensures you maintain a well-balanced, gluten-free diet and avoid any last-minute stress about what to eat because you already have a suitable option available.  And, if you’re keen to reduce the mental load that comes with thinking about what and how you’re going to safely eat Every Single Day, then planning is a great way to remove some of this stress!

Being organised with your gluten free meals means you’ll probably save some money too!  You’ll have a better chance of decreasing your grocery store visits and limit unplanned, impulse purchases.  Plus, there’s also the opportunity for batch cooking if you have a plan, that will allow you to freeze extra portions or use as leftovers for lunch the next day.  Great when you feel like a stress-free night off cooking!

4.     Communication is key: Communicate your dietary needs (aka your gluten free requirements AND coeliac safety needs) to friends, family, work colleagues, schools, daycare and restaurants ideally before dining out or venturing outside the comfort of your own home. Being open and communicating clearly prevents misunderstandings and ensures you don't risk having meals prepared with gluten contamination + it also helps to raise awareness about what it means to follow a strict gluten free diet and its impact. 

5.     Prepare for social events: Eating out is undoubtedly one of the biggest concerns reported by most people with coeliac disease. Let’s be honest, trusting someone else to cook a gluten free meal in a coeliac safe environment is not as easy as it seems.  That’s why it super important to prepare yourself and the food provider as much as possible before you dine out.  Whether it’s a restaurant, wedding, work function, ball or party, contacting the event organiser or speaking directly to the chef to discuss your dietary needs is essential.  Be confident in advocating your needs and highlight that you need a gluten free meal for medical reasons - due to coeliac disease.  This kind of groundwork will enable you to enjoy your social gathering instead of worrying about the possible food choices. 

If you find yourself still anxious about eating out or you’re just not prepared to take the risk of accidental gluten cross contamination then is might be worth considering taking a GluteGuard tablet with your meal to reduce the occurrence of symptoms or just bringing your own gluten free meal (if possible).

6.     Consider pre-made: Sometimes life just gets too busy, so without the added stress of cooking a gluten free meal, a pre-made meal may be something to consider.  There are now a range of healthy and gluten free pre-made meals options available online for delivery each week (depending on where you live), or conveniently in some local supermarkets.  Check out Nourish’d meals, We Feed You, Gluten Free 4U which all have dedicated gluten free kitchens.

7.     Let technology guide you: There is a growing number of Apps becoming available to assist those who require a gluten free diet.  Coeliac Australia’s go-to Ingredients List pocket guide is available as an App, and probably the most well spent $9.99!  Other useful Apps include Coeliapp, Trip Advisor, Find Me Gluten Free and Foodini which all help with finding a suitable gluten free place to eat and some provide restaurant reviews too.  Facebook groups are also a great place to ask for restaurant reviews. Instagram is another way to find great places to eat. Type ‘gluten free’ with your destination into the search bar, and look at relevant hashtags and/or accounts. Check the dates posted as more recent posts are likely to be more accurate. 

8.     Keep snacks handy: There is nothing worse than getting ‘hangrey’ and having the pressure to find suitable food options, especially if you’re not familiar with the location you’re in. Keeping some reliable gluten free snacks such as gluten free protein bars, crackers or nuts on hand, can help relieve the pressure.  

9.     Stock gluten-free essentials: Most recipes can be made gluten free with ease if you have these gluten free essentials at home to substitute with.  Try stocking up on gluten free pantry must-haves such as gluten-free pasta, flours, cereals and stock and naturally gluten free staples such as lentils & legumes, quinoa, and rice.  Keep an eye out for deals and discounts so you can buy in bulk.  A supply of essential gluten-free items minimises the stress of unexpected dietary challenges. 

10.  Prioritise self-care: Managing the stresses of a gluten free lifestyle isn't just about your diet. It's essential to look after your body and mind. Consider incorporating stress-reducing practices like mindfulness, yoga, or deep breathing exercises into your routine. Managing stress overall can positively impact your well-being and help you navigate the challenges of coeliac disease more calmly. 

Remember, you’re not in this alone.  Build your support team of friends & family, health professionals (Gastroenterologist or GP, Dietitian, Psychologist) and support groups to help empower you to live gluten free with ease.