Written by April Saunders, Blogger & Registered Dietitian
April Saunders is a Registered Dietitian with a Masters in Public Health. She runs Eats by April – a website dedicated to helping busy moms easily break free from gluten so they can finally feel like themselves again.
Going gluten-free can feel overwhelming, especially when you’re first getting started. You’re dealing with nausea, bloating, stomach pain, and now, all of a sudden, you have to turn your kitchen upside down?! But here’s the good news: going gluten-free can be easy, yes, easy!
With a little organization and a few smart swaps, you can transform your entire kitchen into a haven for gluten-free eating. Let’s dive in!
1. Do a clean sweep (Literally!)
It’s pretty hard to get started with gluten-free eating when things are disorganized and downright dusty!
Before going “all-in” with gluten-free, go through your pantry, fridge, and freezer to identify all the food items that contain gluten.
Common culprits include bread, pasta, cereals, crackers, soy sauce, and baking mixes.
Remember to check condiments, spice blends, and even candy, gluten hides in the sneakiest places!
Create three piles: keep, toss, and donate.
Once you’ve sorted everything, wipe down shelves, counters, and drawers. Gluten particles can linger and, depending on your level of gluten sensitivity, could cause a problem. A deep clean will help avoid cross-contamination.
Want to know where else gluten could be hiding? Check out this Free PDF Cheat Sheet List of Sneaky Gluten so you can cut these gluten-containing foods out today!
2. Set up gluten-free zones and organize
If your household is like mine, you’ve got gluten-eaters sharing the kitchen.
To keep things organized, I’ve designated specific shelves and drawers for my gluten-free food items.
I even use color-coded bins for easy identification. Especially when the kids were younger, it was easy to remember: Mom’s stuff is in the green bin or blue bin, etc.
Use clear containers to store gluten-free flours, grains, and snacks. Not only does this keep things fresh, but it also makes it easy to spot what you need at a glance.
Label everything, especially if you’re working with similar-looking flours, no one wants to confuse cornstarch with tapioca flour!
Lazy Susans are a game-changer for small pantry spaces, while tiered shelves let you see all your items without digging. Group similar items together, like baking supplies in one area and snacks in another, for a more streamlined setup.
3. Invest in dedicated tools
Cross-contamination can be a significant concern in gluten-free cooking, especially if you're highly sensitive to gluten exposure. To avoid accidental gluten exposure, set aside separate utensils, cutting boards, and cookware.
This might include:
A toaster exclusively for gluten-free bread
Cutting boards for gluten-free prep
Non-stick pans that won’t harbor old gluten crumbs
Label these items or choose tools in unique colors so your family can easily distinguish them from the rest.
It’s a small investment that provides peace of mind and helps prevent you from being “glutened”!
Think you might feel sick from eating gluten? Check out How Long After Eating Gluten Do You Feel Sick to find out what could be causing it!
4. Stock up on essentials
Now comes the fun part: shopping for gluten-free goodies!
Fill your pantry with staples like gluten-free flours (almond, rice, and oat are popular), pasta, crackers, and baking mixes.
Don’t forget naturally gluten-free foods like rice, quinoa, beans, and lentils.
Keep your fridge and freezer stocked with essentials such as gluten-free bread, tortillas, and frozen pizza crusts. Having quick and easy options on hand makes sticking to your gluten-free goals much easier.
5. Read labels like a boss
Even if a product claims to be gluten-free, always double-check the label. Look for certifications from reputable organizations like the Gluten-Free Certification Organization (GFCO).
Be cautious of statements such as “may contain traces of wheat,” as this indicates potential cross-contamination during manufacturing.
7. Meal prep for success
Planning ahead is essential to avoiding gluten-related slip-ups. Dedicate a day each week to preparing gluten-free meals and snacks.
Pre-cook grains like quinoa or rice, chop veggies, and portion out gluten-free snacks for grab-and-go convenience.
Store these items in your designated gluten-free areas to keep your system going. Here’s one of my favourite Chicken, Broccoli and Rice meal prep recipes.
8. Let your people know
If you’re sharing your kitchen with others, communication is key.
Explain the importance of keeping gluten-free and gluten-containing items separate.
Create a few simple rules, such as no double-dipping in peanut butter jars or using the gluten-free toaster for regular bread.
For more tips on what NOT to do when going gluten-free, check out this article: Going Gluten Free? Here’s 7 Mistakes You’re Probably Making (from an RD who’s been there)
9. Get connected
Getting together with other people who are also eating gluten-free makes life so much easier!
Join local or online gluten-free communities to swap recipes, tips, and product recommendations
.
Eats by April is the place to be when you first go gluten-free so be sure to sign up for weekly recipes here so you don’t miss a thing.
10. Keep exploring
When you first go gluten-free, it can feel a bit overwhelming. However, with a little time invested and the right tips and tricks, you’ll be off to the races.
As you become more familiar with what you can and can’t eat, continue exploring new grains, food products, and recipes.
For example, there’s a lot of different grains besides rice and corn out there, check out this list of the Top 10 Gluten-Free Grains!
Bottom line
Going gluten-free can be easier than you think. If you’re on the gluten-free path for life, these tips will set you up for success! A well-organized kitchen makes the journey so much smoother and more enjoyable.
Remember: you’ve totally got this.
Read more from April Saunders
April Saunders, Blogger & Registered Dietitian
April Saunders is a Registered Dietitian and runs Eats by April: the place to BE when you first go gluten-free. Fueled by her own experience with years of undiagnosed gluten intolerance which caused daily stomach cramps, painful bloating, unsightly burping and brain fog, April finally freed herself of all it once she went gluten-free. Now she’s on a mission to help busy moms end their symptoms from gluten intolerance by finally going gluten way faster than she did so they can feel like themselves again.
