7 Steps to helping you, or your loved one, feel better...
1. Give Yourself a Moment
Seriously. Let it sink in. Getting a diagnosis can come with a whole wave of emotions. It’s okay to feel frustrated, relieved, anxious, or even a little sad. All of it is valid. You’re about to make some changes, but it’s all in the name of feeling better and taking care of your body.
2. Start Learning What Gluten Is (and Where It Hides)
Gluten is a protein found in wheat, barley, and rye. That means a lot of everyday foods—like regular bread, pasta, cereals, and even some sauces—are off-limits now. But don’t worry, there are tons of gluten-free options out there, and grocery stores are way better stocked than they used to be. You’ll get the hang of reading labels and spotting hidden gluten (hello, soy sauce) before you know it.
3. Find a Dietitian Who Gets It
If you can, find a dietitian who has experience with celiac disease. They can help you make sure you’re getting the nutrients you need while figuring out what’s safe to eat. Plus, they’re great at helping you feel less overwhelmed with all the info.
4. Time to Tidy Up the Kitchen
This is a great time to give your kitchen a little makeover. Clean out gluten-containing foods, and if other people in your house still eat gluten, set up a system to avoid cross-contact (like separate toasters, cutting boards, and condiments). It’s all about keeping your food safe and your body happy.
5. Stick to the Basics at First
Whole, simple foods are your new best friend—think fruits, veggies, meats, fish, eggs, rice, potatoes, and gluten-free grains like quinoa. These are naturally gluten-free and super healing for your gut in those early weeks.
6. Find Your People
It helps so much to connect with others who’ve been where you are. Look for online groups, local meetups, or even Instagram accounts that share tips and recipes. Talking to people who get it can make this whole thing feel a lot less lonely.
7. Take It One Step at a Time
Seriously, don’t try to do everything at once. You’re learning a whole new way of eating and living—it’s okay to take baby steps. And yes, you will make a mistake at some point (we all do). Just keep moving forward. Your body is on its way to healing, and you’re doing the best you can.
Celiac disease might feel like a big, scary shift right now—but it’s also the beginning of feeling better, having more energy, and understanding your body more than ever before. You’ve got this.
And there’s a whole community out here cheering you on 💚. Welcome.
