7 Ways to Reduce Stress When Going Gluten-Free

Gluten free

So, you’ve either been diagnosed with Coeliac disease or you know you’re sensitive to gluten and you need to remove it from you diet, which can definitely be a daunting prospect.

With gluten present in so many everyday foods – from bread and snacks to sauces and even some beverages – it can feel overwhelming trying to figure out safe things to eat.

The good news is that going gluten-free is much easier than you might think.
With a little bit of research and some minor adaptations, it can be a much less stressful process. It also comes with the bonus of improved health and wellbeing for those suffering from gluten allergies or sensitivities.

If you are just getting started on a gluten-free diet, these simple tips will help you hit the ground running.

Focus On Naturally Gluten-Free Foods
There is a huge abundance of naturally gluten-free foods available where you don’t have to read labels or feel concerned that any gluten ingredients are going to sneak in.

Naturally gluten-free foods include fresh fruit and vegetables, including potatoes and other starchy vegetables, milk and cheese, rice and other gluten-free grains like quinoa, millet, amaranth, unflavoured chickpeas, lentils and beans, fresh, unprocessed, unflavoured meats, chicken, fish and seafood, eggs, butter and oils and unprocessed nuts and seeds.

This is a healthier option than merely switching to pre-packaged foods free of gluten, which are often made with highly refined grains and added sugar.

Do Some Basic Research
The more you learn about a diet that is free from gluten, the more empowered you will feel to manage it. Jump onto a reliable source on Google to find lists of foods commonly containing gluten, and the best gluten-free alternatives. Write them down, print them, or screenshot them on your phone, so they are readily accessible when you’re out shopping.

Before too long, you won’t need to refer to the list at all. Gluten-free shopping will become second nature. 

Become A Label Reader
If you are trying to avoid all traces of gluten (as people with Coeliacs disease must do), get used to studying labels. Gluten can hide in all sorts of unexpected places, so never assume something is safe unless it is clearly labelled as gluten-free. In New Zealand and Australia, the gluten-free standards are the strictest in the world.

Any products or ingredients labelled as gluten-free in these countries must comply with these tight regulations, so you can trust the label. However, bear in mind that products labelled as “low-gluten” or “may contain traces of gluten” may have been contaminated in the manufacturing process and aren’t suitable for those who must avoid it entirely. If in doubt about a product, avoid it until you get confirmation that it is safe.

Separate Your Food Prep
Those with gluten intolerances may be able to handle trace amounts of gluten in their diet, so shouldn’t have to worry too much about cross-contamination.
Conversely, people diagnosed with Coeliac or Chrons disease need to be more vigilant. If you live in a house with non-gluten-free eaters, you may want to designate spreads like butter and jam as gluten free, and use separate cutting boards, utensils, and appliances (such as toasters).

Plan Ahead
These days, removing gluten from your diet doesn’t mean missing out.
There are a plethora of gluten-free products, as well as restaurants, cafes, and bakeries to choose from in most areas who cater for gluten-free needs.

While you may not be able to pop into just anywhere on the spur of the moment, with a little help from Google and some forethought, you can still eat out and enjoy treats.

Or to stock up on gluten free snacks, head over to the Gluten free section of My Delicious Pantry 

Experiment in the Kitchen
Gluten-free eaters are spoiled for choice when it comes to alternatives, even when baking. Instead of wheat flour, you can choose from prepared gluten- free blends, or other flours such as buckwheat, chickpea, maize, potato, tapioca, quinoa, almond meal and more!

You may need to tweak old favourite recipes, but it’s a great excuse to do some experimenting in the kitchen.

Grab the gluten free Lunchbox Love cookbook to help you! 

Consult A Medical Professional
Before embarking on any significant diet change, you should chat with your doctor to make sure it’s the right choice. Too many food restrictions can result in other health issues down the road.

Additionally, consulting with an experienced dietician can help you manage the changes with support, making gluten-free eating a stress-free and enjoyable option for your health!


This guest blog was written by Wick Nixon, especially for My Delicious Pantry. For more details about Wick from Wicked Wellbeing, check out her website on www.wickedwellbeing.com and explore her many different gluten-free recipes.

You can grab a Swap & Stock Gluten-Free Pantry Guide from Wick, so you know exactly what to stock your pantry with so you save time and money buying ingredients you’ll actually use! And what to swap out those ingredients you love but can no longer eat. Don’t worry, the ingredients are super easy to find too. Grab it HERE

To stock up on gluten free snacks and pantry staples, head over to the Gluten free section of My Delicious Pantry: https://mydeliciouspantry.co.nz/collections/gluten-free

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