I’ve been gluten free for 12 years, and over that time I’ve learned what works—and what doesn’t. If you’re just getting started, this guide will help you cut out gluten safely, feel better, and actually stick with it. Be sure to check out the FREE PDF guide.

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Understand What Gluten Is

Gluten is a protein found in wheat, barley, and rye.

It’s in obvious foods like:

• Bread, pasta, crackers, pastries
• Flour-based sauces and gravies

…but also sneaky places like:

• Soy sauce
• Salad dressings and marinades
• Processed snacks
• Some medications and supplements

Tip: Always read labels. Words like “wheat,” “malt,” “barley,” or “brewer’s yeast” mean gluten is present.

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Know the “Gluten Free” Label

Some products say “gluten free” but may still contain trace amounts.

• Most people are fine with trace gluten, but if you’re sensitive, it can trigger reactions.
• Look for certified gluten-free products for peace of mind.
• OR Just eat items that you know don’t have gluten – fresh produce, meats, eggs etc.

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Start Simple

You don’t need to change everything at once. Start with the obvious:

• Remove: Bread, pasta, cookies, cakes, pizza
• Swap: Try gluten-free breads, pasta, and crackers
• Focus on: Whole foods—vegetables, fruits, rice, potatoes, meats, eggs, beans, and legumes

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Meal Prep & Grocery Tips

Stock your kitchen with gluten-free staples:

• Grains & carbs: Brown rice, quinoa, potatoes, gluten-free oats
• Protein: Eggs, chicken, turkey, fish, tofu
• Dairy alternatives: Almond milk, oat milk, dairy free cheese (Daiya cheese is our fav)
• Snacks: Nuts, seeds, fruit, gluten-free granola bars

Tip: Cook from scratch whenever possible—it’s the easiest way to avoid hidden gluten.

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Eating Out Made Easier

• Ask restaurants about gluten-free options and cross-contamination.
• Stick to simple meals: grilled meats, vegetables, salads (with oil & vinegar).
• Avoid fried foods unless cooked in dedicated oil.

Simple Swaps

Hamburger buns → Lettuce wrap, gluten-free bun
Fried foods (breaded in flour) → Ask for grilled versions
Breakfast pancakes/waffles → Gluten-free pancake/waffle mix, or oat flour pancakes

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Track How You Feel

Notice changes in your body:

• Less bloating?
• Clearer skin?
• More energy?

Try to cut it out for 30 days. Then eat something with gluten. Is there a change? If you accidentally eat gluten, pay attention to symptoms—red itchy skin, itchy throat, bloating. This helps you learn your triggers.

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Don’t Stress Perfection

No one is perfect. Slip-ups happen. Focus on progress, not perfection. The more you stick with it, the more your body will thank you.

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My Biggest Tip

Focus on how great your body feels without gluten. That feeling of relief—more energy, less bloating, better skin—is motivation enough to keep going.

Download Food Tips and a Menu

Note: This post is based on my personal journey and experiences living gluten free for over a decade. It’s meant for informational and inspirational purposes only, and shouldn’t replace advice from your doctor or a registered dietitian.