5 Top tips to avoid being glutened

If you live with coeliac disease or gluten intolerance you’ll probably be familiar with the phrase “being glutened” and be unfortunately all too familiar with the effects of it! If you are recently diagnosed or have a family member or friend who is coeliac. It simply means accidentally eating gluten, often without realising it at the time. Even tiny amounts can cause uncomfortable symptoms such as bloating, headaches or fatigue, and for those with coeliac disease it can also trigger long-term damage to the gut. Being glutened most often happens through cross-contamination, hidden ingredients or lack of education, which is why building safe habits is so important.

Living gluten free isn’t just about cutting out bread and pasta, it’s about knowing where gluten might be lurking and how to protect yourself. Over time I’ve learned that small steps make a big difference. These are my five top tips to avoid being glutened in everyday life.

1. Have separate kitchen utensils. Cross-contamination in the kitchen is one of the most common ways to get accidentally glutened. Having a set of utensils, chopping boards and pans that are only used for gluten-free food really helps. I recommend washing everything in the dishwasher on a high heat to remove any traces of gluten. Wooden spoons and chopping boards should be replaced, as gluten can hide in scratches. Plastic boards can also be a problem if they are worn down. Glass and stainless steel are much safer as they can be cleaned thoroughly.
2. Label jars and spreads. Everyday foods like butter, jam and sauces are another danger zone. Crumbs in the butter or a knife dipped in the peanut butter after touching bread can easily contaminate a jar. The safest option is to have clearly labelled gluten-free jars and tubs. Always use a clean spoon for serving and never double dip. It feels fussy at first but once it becomes a habit it is second nature and it keeps your food safe.
3. Train your friends and family. This one is really important. Most people want to help but they often do not realise how serious cross-contamination can be. Take the time to explain what gluten is and where it hides. Show them why you need separate chopping boards or why flour in the air from baking can be a problem. Once the people around you understand, social situations become much less stressful and you can relax knowing they are taking care too.
4. Read labels carefully. Food labels can be confusing but it is worth getting into the habit of checking them every single time. I’ve often been caught out by a manufacturer adding in barley to a recipe that previously been gluten free. Look out for the Coeliac UK symbol or stick to supermarket free from ranges. The key thing to remember is that ingredients lists change and products you thought were safe might suddenly include gluten. Be cautious of anything that says may contain or produced in a factory that handles gluten. Unless you have contacted the company and had confirmation that it is safe, don’t take the risk.
5. Choose safe places to eat out. Eating in restaurants is often the hardest part of staying gluten free. The best option is to choose Coeliac UK approved restaurants as they have been trained to handle food safely. If there are none nearby, local coeliac support groups are a brilliant resource for recommendations. When you do eat out, do not be afraid to ask questions. Check whether chips are fried in shared oil or how a dish is prepared. Most restaurants are used to these questions and will be happy to help.

Avoiding gluten is not always easy but with good habits and clear communication you can make life much simpler. By following these five tips you will be protecting your health, reducing stress and feeling more confident whether you are cooking at home, eating with friends or enjoying a meal out.

Do you have your own tips for avoiding being glutened? I would love to hear what works for you, so please share your ideas in the comments below.

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