Getting diagnosed with celiac disease can feel overwhelming. I remember the mix of relief at having answers and worry at the massive lifestyle change ahead. Like many, I made mistakes along the way—big and small—but each taught me something valuable.

As someone who’s lived gluten free for over 25 years, I’ve learned a lot about what works (and what doesn’t)

If you're newly diagnosed, here are seven mistakes I made and the lessons I wish I’d known from the start.

1.The Gluten Free Halo

When I was first diagnosed, I saw the “gluten free” label as a green light for anything in the supermarket. Gluten Free cookies? Yes, please. Gluten Free brownie? Into the basket it went.

But gluten free doesn’t mean being healthy. Many gluten free processed foods are high in sugar, fat, and additives.  They’re fine as an occasional treat, but focusing on naturally
gluten free whole foods like vegetables, fruits, and lean proteins are key to a balanced diet.

👉 Lesson: Don’t fall into the “gluten free halo” trap. Read labels carefully and aim for a variety of nutrient-rich foods.

👉 Lesson: There are way more naturally gluten free food than you probably first imagined. So seek these foods out.

2. Cross-Contamination: The Hidden Gluten Culprit

At first, I thought going gluten free was as simple as avoiding bread and pasta. I had no idea how tricky cross-contamination could be. Shared toasters, chopping boards, or even double-dipping into butter or jam jars caused problems until I learned to set myself up properly. 

👉 Lesson: Dedicate separate kitchen items like a toaster, butter, and jam jars. Consider using toaster bags and explain cross-contamination risks to family and friends to avoid accidental gluten exposure.

3.  Feeling Awkward and Embarrassed About Speaking Up When Dining Out

In the beginning, I hated being "that person" at cafes or work events. I’d scan the menu or buffet tables for the most likely gluten free option and order without asking questions. This often led to feeling unwell and ruined evenings.

Eventually, I realised I needed to advocate for myself. Now, I see it as an opportunity to educate others. If I can help one more person understand celiac disease, it might make the next celiac’s experience easier too.

👉 Lesson: Speak up. Ask about how dishes are prepared, and don’t hesitate to request to swap things out or leave something off your plate. Most places these days are quite supportive and willing to help. 

4. Skipping Labels: Why You Need to Read Every Time

Some foods seemed gluten free at first glance, but I quickly learned to spot hidden sources of gluten in ingredient lists. Terms like “malt,” “modified food starch,” and “natural flavoring” tripped me up more than once.

I also discovered that manufacturers can change ingredients, so products I relied on suddenly became unsafe. Even after 25 years, I still read every label.

👉 Lesson: Always read the ingredients, even on products you’ve bought before—manufacturers can change recipes. When in doubt, reach out to brands or check gluten free apps, or ask in gluten free groups for guidance.

5. Neglecting My Social Life Due to Fear

Early on, I turned down networking events, and would opt to meet for a walk instead of a cafe, because I worried about finding safe food. This was unnecessary and I realised I didn’t need to be so worried about eating out. 

👉 Lesson: Instead of avoiding social situations, communicate your needs. Offer to bring a dish to share, research cafes and restaurants in advance, or meet friends somewhere you have been to a few times before which takes all the stress away and you can relax and enjoy yourself. 

6. Trying to Do It All Alone

For months, I tried to navigate my gluten free life without outside support. I had my gluten free book from Coeliac Ireland, that’s all I needed right! It was lonely, confusing, and frustrating. Once I joined online groups and found more people who were on the journey also,  I felt much more confident.

👉 Lesson: You’re not alone. There’s an entire community ready to support and guide you.


7. Beating Myself Up Over Mistakes

Every time I accidentally ate gluten, I felt so guilty and really upset, especially if I didn’t understand how or where I got glutened. I still do this today and need to remind myself that  mistakes happen and are part of the process.

👉 Lesson: Be patient with yourself. Learning to thrive gluten free takes time, but every step gets you closer to a healthier, happier you.

Conclusion: Mistakes Are Learning Opportunities

Looking back, these missteps were all part of the journey. The important thing is to learn from them, grow, and build the confidence to thrive as a celiac.

Ready to Fast-Track Your gluten free Journey?

If you’re looking for a roadmap to living gluten free with confidence, check out my course:

Your Starter Guide to Living a gluten free Life.

In this six-module course, you’ll learn everything from shopping tips and dining out strategies to embracing your new lifestyle with ease. You don’t have to figure it all out alone—I’m here to help.

👉 Learn More About the Course