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🍞 Regular bread, rolls, bagels, croissants, and pizza crust🍝 Pasta, noodles, and couscous made from wheat🍰 Cakes, cookies, pastries, doughnuts, and most desserts from bakeries🥨 Crackers, pretzels, and some chips🥣 Cereal (unless labeled gluten-free)🍺 Beer, malt vinegar, and some flavored alcoholic drinks
🍜 Sauces and condiments: Soy sauce, teriyaki, salad dressings, gravies, and marinades often contain wheat or barley as a thickener or flavoring.🥫 Processed foods: Some deli meats, veggie burgers, soups, and even chocolate bars may have gluten as a filler or binder.🍤 Breading and coatings: Anything breaded or fried (like tempura or panko) usually contains wheat.🍞 Shared equipment: Crumbs from a toaster, wooden spoons, or cutting boards used for regular bread can transfer gluten to my food.🍺 Beverages: Beer, malt beverages, and some flavored drinks contain barley.
🍎 Fresh fruits and vegetables🍗 Plain (unmarinated, unbreaded) meats, fish, poultry, and eggs🧀 Plain dairy products (milk, cheese, yogurt)🍚 Rice, potatoes, corn, quinoa, and gluten-free oats🥜 Beans, lentils, nuts, and seeds
🔪 Cross-contact: Using the same knife, cutting board, or toaster for gluten and gluten-free foods can transfer gluten. Please use clean utensils and surfaces, or ask me to bring my own if that’s easier.🧂 Sauces and seasonings: Some spice mixes, bouillon cubes, and sauces have hidden gluten. Please check the label or use simple salt, pepper, and fresh herbs.🍟 Frying: Oil used to fry breaded foods can contaminate otherwise gluten-free items. Please let me know if fries or chips are cooked in shared oil.🥄 Serving utensils: Please use a separate spoon or tongs for my food, especially at buffets or potlucks.
🍝 Pasta: Gluten-free pasta (made from rice, corn, or legumes) cooks up just like regular pasta.🥣 Breadcrumbs/Panko: Crushed gluten-free crackers, cornflakes, or even ground nuts make a great crunchy coating.🍤 Tempura/Fried Foods: Rice flour or cornstarch batters are delicious and naturally gluten-free.🥢 Soy Sauce: Tamari or coconut aminos are gluten-free alternatives.🥄 Sauce Thickening: Cornstarch, potato starch, or arrowroot can thicken sauces instead of flour.🥪 Bread: There are many tasty gluten-free breads and wraps, or try lettuce leaves or corn tortillas for sandwiches.
Schar (crackers, cookies, bread, pizza crusts)Barilla Gluten Free Pasta Line (classic gluten free pasta, easy to find)Barilla Chickpea & Red Lentil Pasta (high-protein, naturally gluten-free)Canyon Bakehouse (sandwich bread, bagels, buns-soft and delicious!)Glutino (pretzels, cookies, crackers, and more)
📝 Choose places with gluten-free options or menus📞 Call ahead to ask about their ability to handle celiac needs🚫 Avoid if possible restaurants where cross-contact is very likely (like regular pizzerias or bakeries)🤝 Let me help with research or suggestions-I use apps and websites to find safe spots!
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I am not Picky - I am Celiac
I Am Not Picky, I Am Celiac 😊
Hey there! Thank you so much for taking the time to read this. I have celiac disease, which means I need to follow a strict gluten-free diet for my health. I know it can be a bit tricky at first, but I truly appreciate any effort you make to help keep me safe and included at the table. Please know that I’m always happy to answer questions and work together to make things easy for everyone! 💛
🌾 What Is Celiac Disease?
Celiac disease is an autoimmune condition. If I eat even a tiny amount of gluten (a protein found in wheat, barley, and rye), my immune system attacks my small intestine. This can make me very sick, even if I don’t show symptoms right away. It’s not a food preference or a fad diet-it’s a medical necessity. Please know that I never want to be a bother, and I really appreciate your understanding.
🚫 Foods That Usually Contain Gluten
If you’re planning a meal or picking a restaurant, please keep in mind that these foods almost always contain gluten unless specifically labeled gluten-free:
🕵️♂️ Where Does Gluten Hide? (Hidden Gluten)
Gluten isn’t just in bread and pasta. It can show up in some surprising places! Please watch out for these common sources:
If you’re ever unsure, please ask or check the label together with me. I’m always happy to help! 🙏
🥗 What’s (Almost Always) Gluten-Free?
There are so many safe and delicious foods! Please feel free to serve or suggest:
There are also many gluten-free versions of bread, pasta, crackers, and other favorites available in most grocery stores.
⚠️ Easy Mistakes (and How to Avoid Them)
I know accidents can happen, and I never want anyone to feel bad about it! Here are some common slip-ups and gentle ways to fix them:
If a mistake happens, please don’t worry! I’d much rather know so I can stay safe. I’m always happy to help find a solution. 💬
🔄 Simple Swaps for Favorite Foods
With a few easy changes, we can enjoy almost any dish together! Here are some ideas I’d really appreciate:
If you’d like, I’m happy to bring a gluten-free version of a dish, or share some of my favorite brands and recipes!
🏆 My Favorite Gluten-Free Brands
If you’d like to grab something special, these are some of my go-tos:
🍽️ Eating Out or Ordering In
When picking a restaurant or ordering food, I’d be so grateful if you could:
💖 Thank You So Much!
Your kindness and willingness to accommodate my needs mean the world to me. Please know that I never expect perfection, and I’m always happy to work together to make things easy and enjoyable for everyone. Thank you for including me and making me feel safe and welcome at your table! 🥰
🌐 Handy Resources
If you’d like to learn more or double-check something, here are some helpful sites and tools:
❓ Frequently Asked Questions (FAQ)
Is celiac disease an allergy?
Not exactly. It’s an autoimmune disease, not a food allergy. Even tiny amounts of gluten can cause long-term harm, even when I don’t have immediate symptoms.
Can you have “just a little” gluten?
Unfortunately, no. Even a crumb can trigger a reaction and damage my intestine. I really appreciate your help in keeping my food completely gluten-free.
Is cross-contact really a big deal?
Yes, please! Cross-contact (like crumbs or shared utensils) can make me sick. Clean surfaces and separate utensils make a huge difference.
Are oats gluten-free?
Pure oats are naturally gluten-free, but they’re often contaminated with wheat during processing. I only eat oats labeled “gluten-free”.
What happens if you eat gluten by mistake?
I might get sick (sometimes right away, sometimes later), and it can take weeks for my body to heal. That’s why I’m so careful, and why your help means so much.
Can you eat at buffets or potlucks?
It’s tricky, but possible with planning! Please let me know if you’d like me to bring a dish, or if we can serve my food first to avoid cross-contact.
Is eating out safe?
It can be, especially at places with gluten-free menus and staff who understand celiac disease. I use apps and websites to find safe options, and I’m always happy to help pick a spot.
Can you bring your own food?
Absolutely! I’m always happy to bring something safe for myself, and I’d love to share with others too.
Is there a cure for celiac disease?
Not yet-the only treatment is a strict gluten-free diet for life. Research is ongoing, and your support helps make life easier until there’s a cure.
Can you eat food that “may contain traces of wheat/gluten”?
No, I need to avoid foods with “may contain” warnings for wheat or gluten, as even traces can be a problem.
Is it okay to cook gluten-free pasta in the same water as regular pasta?
Thank you for asking! It’s best to use fresh water and a clean pot for gluten-free pasta, as shared water will contain gluten.
Can you eat fried foods if the oil is shared with gluten foods?
Unfortunately, no. Shared fryers or oil can transfer gluten, so I need foods fried in separate oil.
Are all gluten-free foods healthy?
Not always! Gluten-free treats can still be high in sugar or fat, but they are safe for me to eat in terms of gluten.
Can you have foods that are “wheat-free”?
Not necessarily. “Wheat-free” doesn’t always mean “gluten-free,” as barley and rye also contain gluten.
Is it hard for you to find food you can eat?
It can be a challenge sometimes, but with a bit of planning and support from friends like you, it’s much easier and more fun!
Do you miss gluten?
Sometimes I miss certain foods, but there are so many delicious gluten-free options now! Sharing safe meals with friends is what matters most to me.
Thank you again for your kindness, patience, and friendship. Please let me know if you have any questions or need help with anything-I’m always happy to chat! 😊
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