But I really struggled to meet my basic nutrition needs while going through a breakup in the first half of last year. (Don’t worry, 2026 is shaping up to be much better for me, in case you were wondering.)

Research shows gluten-free packaged foods, like bread, have less fiber than their wheat-based counterparts. It’s no surprise, then, that noshing on gluten-free toast (one of the few bland things I could stomach for the first few months of 2025) led me to experience some uncomfortable GI issues, including constipation.

On top of that, I was also dealing with nutritional deficiencies, including vitamin D and iron. While these are common in celiac patients, particularly in the beginning, I had previously gotten them under control since going gluten-free.

I ended up having an endoscopy and colonoscopy to see if my intestines were still damaged from celiac or if I had developed another GI disease.

Thankfully, both tests came back normal, which led me to believe my nutritional deficiencies were largely due to two things: I had neglected taking my daily multivitamin, and I was surviving on crappy gluten-free bread because I just didn’t have much of an appetite.

So, my gastroenterologist suggested I book an appointment with a registered dietitian (RD), who could help me make changes to my eating habits and provide guidance on what supplements to take for my nutritional deficiencies.

Ahead, I’m sharing my recent experience of working with a dietitian as well as the top reasons why you should see an RD if you have celiac disease.

Table of contents:

• My experience working with a dietitian

• Why you should see a dietitian if you have celiac disease

• When to see a dietitian if you have celiac disease

• What to look for in a dietitian if you have celiac disease

My experience working with a dietitian

It took me over six months to actually take my doctor’s advice and book an appointment with a dietitian since I was pretty busy. In that time, I moved apartments, had the aforementioned colonoscopy, adopted an adorable cat named Feta, and went on a trip to Copenhagen and London.

While my appetite did return and I was able to enjoy lots of delicious gluten-free food while traveling, I still struggled at home with things like eating breakfast, adding veggies to my meals, and motivating myself to work out.

Once I was finally ready, I started researching online dietitian programs that are covered by insurance, meaning I’d hopefully have only a small copay. (Early on in my diagnosis, I saw a celiac dietitian who didn’t take insurance and charged $150 for a consultation + $100 for every followup, which was way too expensive.)

I landed on Fay Nutrition and entered my insurance information on their website. I found out my copay would be $0 (score!) and was then matched up with a few dietitians who are licensed to practice in my state and have experience working with celiac patients. (By the way: This isn’t sponsored. I just wanted to share what’s worked for me.)

I’ve now been seeing my dietitian, Lexye Hill, RD, virtually, every few weeks for the past five months. Overall, I’ve been very happy with the experience. She’s helped me come up with a few intentional goals to ease back into a routine.

These include eating three meals a day, getting fiber with every meal, drinking between 40 and 80 ounces of water a day, and exercising twice a week (one cardio class and one strength training session).

I like having someone to hold me accountable. I’m honestly not sure if I would’ve been able to get back into a routine on my own! Plus, I’m able to share photos of my meals through Fay Nutrition’s app and get encouragement from my RD, which makes me feel good about the progress I’m making.

While these changes may seem small, they’ve had a big impact on my physical and mental health. I’ve seen improvements in my GI symptoms, and I have more energy during the day because I’m no longer skipping meals.

Why you should see a dietitian if you have celiac disease

Of course, everyone’s celiac needs are different, so the reasons why I’m working with a dietitian may not be the same as yours.

That said, here are the top five ways an RD can help you if you have celiac disease, according to Jamie Baham, RDN, LD, owner of Ladybug Nutrition:

1. Expert guidance on removing gluten safely and thoroughly: “Gluten is in many foods, beverages, sauces, medications and the list goes on,” says Baham. “When you’re on a quest to pull gluten out of your diet, there is no better person than a registered dietitian who has the tools you need to place your feet on the right path and get you started.”

2. Shifting the focus from restriction to nourishment: “Many times when beginning a new diet, the focus is on what you can’t eat, and you leave confused thinking, ‘What can I eat?’” says Baham. “If you have celiac and this thought has crossed your mind when walking out of your appointment, this is your sign to book an appointment with a registered dietitian.” As Baham notes, there are lot of foods that you can eat while gluten-free, and an RD can help you identify those.

3. Protecting your relationship with food and quality of life: RDs are the nutrition experts. “They can ensure that you embark on your life-long journey taking out gluten without taking out the joys of eating,” notes Baham. “Support at the beginning can prevent unnecessary fear, anxiety, or overly restrictive patterns later on.”

4. Preventing nutrient deficiencies and long-term complications: “Due to the malabsorption issues that are present with celiac disease, a dietitian is needed to reduce the risk of long-term complications like osteoporosis and lack of nutritional adequacy,” explains Baham.

5. Navigating dining out and cross-contact safely: When you have celiac disease, cooking at home is a no-brainer once you identify your favorite gluten-free foods, says Baham. But dining out is a different story. “Many restaurants are not equipped to understand the harms of cross-contact,” she says. “They may be serving a gluten-free friendly menu but not realizing the importance of separating gluten-free foods from other foods in the cooking preparation process.” Dietitians can help you navigate this journey.

When to see a dietitian if you have celiac disease

Anytime is a good time to see a dietitian if you have celiac disease. Even six years into my diagnosis, I find getting enough fiber and managing my nutritional deficiencies challenging on my own. It was even harder last year, when I was navigating a major life change on top of it all.

Going to a dietitian can be especially helpful early in your journey. “Scheduling an initial consultation at the beginning of your diagnosis and scheduling follow-ups (more in the beginning) thereafter to help you get in a good rhythm nutritionally is key,” says Baham. “Annual visits thereafter can also be helpful in managing your condition well.”

What to look for in a dietitian if you have celiac disease

First things first, look for a professional who is a registered dietitian or registered dietitian nutritionist. Registered dietitians complete specific education and license requirements and are equipped to provide science-based nutrition guidance.

Because RDs are medical professionals, visiting one may be covered by insurance. (This is the case for the dietitian I’m currently seeing.) In some states, dietitians have to be licensed, which is why you’ll also sometimes see the letters “LD.”

Nutritionists, meanwhile, may or may not have professional training. In fact, anyone can call themselves a nutritionist. They aren’t recognized as health professionals and, therefore, aren’t covered by insurance.

Beyond the right credentials, the most important thing is finding an RD who understands celiac disease and can guide you with clarity and evidence-based care, says Baham.

“When you have celiac disease, having a registered dietitian as a part of your healthcare team period is vital to having the support you need to walk through your journey with tools to have a healthy relationship with food,” she adds.

The bottom line: “Celiac disease can feel overwhelming, especially when information online is inconsistent or vague,” says Baham. “A qualified dietitian brings structure, reassurance, and practical strategies making the journey less stressful and far more manageable.”

Drop a comment letting me know if you can relate. And if you’ve worked with a dietitian, I’d love to hear about your experience and how it impacted you!

Sources:

• Jamie Baham, RDN, LD, owner of Ladybug Nutrition

• Plant Foods for Human Nutrition. 2024 Dec 12;80(1):8. “Gluten-free Diet, a Friend or a Foe, an American Perspective.” https://pubmed.ncbi.nlm.nih.gov/39666134/

• Journal of the American Dietetic Association. 2005 Feb;105(2):194-5. “National Institutes of Health consensus statement on celiac disease.” https://pubmed.ncbi.nlm.nih.gov/15668670/

• Cleveland Clinic. Dietitian. https://my.clevelandclinic.org/health/articles/dietitian

• Cleveland Clinic. Dietitians vs. Nutritionists: What’s the Difference? https://health.clevelandclinic.org/dietitian-vs-nutritionist

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The jokes didn’t just fall flat, they revealed a deeper lack of care for the very audience these brands are meant to serve.

Ahead, I break down why these posts missed the mark and what gluten-free brands should keep in mind going forward.

Table of contents:

• Why these gluten-free April Fools’ posts missed the mark

• What gluten-free brands should keep in mind going forward

Why these gluten-free April Fools’ posts missed the mark

This April Fools’ Day, I spotted a couple of gluten-free businesses announcing on social media that they’d be adding gluten-containing products to their lineups.

Here’s a look at the posts (some have since been deleted):

Gluten-Free Expo also made an April Fools’ post full of misinformation about gluten detection dogs along with an AI-generated ad.

You can learn more about why this particular post was in poor taste in this Instagram reel from Kendra, who educates her followers about gluten detection dogs:

In my professional opinion as a marketer, these campaigns felt lazy and uninspired. The concepts lacked originality, and, ultimately, weren’t funny.

To be fair, humor is hard. Many gluten-free businesses have small teams without dedicated creative resources, and not every brand voice lends itself naturally to jokes.

I could overlook a forgettable or mildly cringe April Fools’ post. But this goes beyond mid creative.

As someone living with celiac disease, I found these posts genuinely off-putting. For many of us, gluten-free isn’t a preference, it’s a medical necessity. That’s why these posts felt disrespectful.

Gluten-free brands are built on trust. As celiac and food allergy customers, we rely on these companies for safety, transparency, and consistency.

When these companies joke about adding gluten to their products, even momentarily, that erodes that trust and makes light of something serious.

One comment on Modern Bread & Bagel’s now-deleted Instagram post captured this sentiment perfectly:

What gluten-free brands should keep in mind going forward

If brands feel compelled to participate in April Fools’ Day, there are plenty of ways to do so without alienating their core audience.

One approach I’d recommend as a marketer? Lean into humor that reflects shared experiences in the gluten-free community (like tiny bread slices) without punching down at people living with a medical condition.

Gluten-free brands can also opt out entirely. Really, you don’t have to post anything on April 1. In fact, sometimes choosing not to participate is the smarter move.

As the Content Marketing Institute puts it: “If your brand isn’t prepared to devote significant resources to develop a thoughtful, well-executed campaign, don’t do it.”

At the end of the day, gluten-free brands aren’t just in the business of selling products. They’re selling trust to a vulnerable community. And that’s not something to joke about.

Did you see the April Fools’ posts from these gluten-free businesses—and what are your thoughts on them?

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So, what’s the deal? Is there a connection between celiac disease and acid reflux or GERD? I chatted with Lauren O’Connor, RD, founder of One Seed Health, to find out.

Table of contents:

• What is GERD?

• What’s the connection between celiac disease and GERD?

• What foods trigger acid reflux?

• Can going gluten-free improve acid reflux symptoms?

• What if acid reflux doesn’t improve after going gluten-free?

• Can gluten-free substitute foods worsen acid reflux?

• How do you manage acid reflux when you have celiac disease?

What is GERD?

Acid reflux happens when acid from inside your stomach flows back up into your esophagus and throat. Most people (*raises hand*) have experienced occasional indigestion and acid reflux.

GERD is a chronic version of acid reflux. It’s usually considered chronic if you experience symptoms at least twice a week for a few weeks.

Common symptoms including a burning feeling in your chest; trouble swallowing; backwash of food or liquid in your throat; the feeling of a lump in your throat; persistent nighttime cough; and vocal chord inflammation.

What’s the connection between celiac disease and GERD?

“GERD and celiac disease are two distinct conditions, but they can co-exist,” says O’Connor. “Research suggests that there is an association between celiac disease and GERD.”

In a study published in Clinical Gastroenterology and Hepatology, 35% of celiac patients with classic gastrointestinal symptoms also experienced GERD symptoms.

Another study in the same journal found that at diagnosis, celiac patients are more likely to experience reflux, but that this usually improves rapidly after cutting out gluten.

In untreated celiac disease, factors such as intestinal inflammation and bloating can trigger or worsen reflux symptoms, explains O’Connor. But GERD can also co-occur independently of celiac disease, she says.

What foods trigger acid reflux?

In general, the foods that are most likely to trigger acid reflux are spicy foods, fatty or rich foods, acidic foods, or too much sugar or caffeine, says O’Connor.

“That said, everyone’s triggers can be a little different, so it’s worth paying attention to what affects you personally,” she notes.

Some common triggers might not cause problems if you only eat them in small amounts, adds O’Connor. “The key is figuring out your own triggers and how much you can handle without symptoms,” she says.

Can going gluten-free improve acid reflux symptoms?

“People with celiac disease sometimes notice that going gluten-free also eases their GERD symptoms,” says O’Connor. “But if you have GERD without celiac disease, cutting out gluten won’t necessarily make a difference.”

Even if you have both conditions, it’s possible that eating gluten-free won’t resolve reflux if it’s being driven by something else, says O’Connor.

What if acid reflux doesn’t improve after going gluten-free?

If you get diagnosed with celiac disease and your reflux doesn’t improve after going gluten-free, it’s likely your reflux is due to a structural or mechanical cause unrelated to celiac, says O’Connor.

“This may include a weakened lower esophageal sphincter (LES)—the muscle (‘valve’) that connects the stomach to the esophagus,” she explains. “Hiatal hernia, for example, can affect the LES and prevent it from closing properly, allowing stomach acids to travel up the esophagus.”

Of course, there are also several common GERD trigger foods (mentioned above) unrelated to gluten that can cause reflux symptoms.

Plus, lifestyle factors like eating too much or eating too fast can increase abdominal pressure and further weaken your LES, says O’Connor.

Can gluten-free substitute foods worsen acid reflux?

Yes, some gluten-free substitutes can worsen reflux in certain individuals. “Processed foods, like cookies, pastries, and some breads, can trigger reflux due to their fat and sugar content, regardless of whether or not they are gluten-free,” says O’Connor.

Some gluten‑free foods have gums (like guar gum to improve texture) and sugar alcohols to keep them sweet without added sugar. For some people (especially those with irritable bowel syndrome or sensitive digestion), these ingredients can cause gas and bloating, says O’Connor.

This, in turn, can put extra pressure on your stomach and loosen your LES, triggering or worsening reflux.

How do you manage acid reflux when you have celiac disease?

Here are a few tips for getting the burning under control if you have both acid reflux and celiac disease:

Eat smaller, evenly spaced meals

Eating smaller, evenly spaced meals can help prevent digestive discomort and reduce reflux symptoms, says O’Connor. “In contrast, large meals or irregular eating patterns can increase stomach distension and lead to bloating, gas, or worsening GERD symptoms,” she adds.

While celiac research isn’t specifically focused on meal size or timing, this approach (particularly in the early stages of treatment) may be helpful as it reduces digestive overload while your gut is still sensitive and healing, says O’Connor.

Gradually increase fiber

It’s important to note that gluten-free products are often lower in fiber. Gradually introducing fiber from naturally-gluten-free foods can help support digestion and ease reflux symptoms, especially if bloating or constipation are concerns, says O’Connor.

Just remember that increasing fiber too quickly can lead to gas and bloating, so you really do want to do this slowly!

Manage stress and anxiety

Anxiety is more common in celiacs than in the general population. Strict adherence to a gluten-free lifestyle and fear around accidentally eating gluten can take a toll on your mental health.

Anxiety can also exacerbate acid reflux. In fact, O’Connor often helps her patients manage stress and anxiety because these can affect the digestive system.

“The gut and brain are closely connected—a relationship we call the gut-brain axis,” she says. “Stress hormones like cortisol can slow digestive motility, causing food to stay in the stomach longer than is beneficial, which can lead to gas or bloating.”

Some effective ways to ease stress include deep breathing, journaling, spending time outdoors, doing relaxing activities like yoga, getting enough sleep, and speaking to a therapist.

Here’s how I practice celiac self-care.

Visit your doctor for tailored medical advice

If you’re newly diagnosed with celiac disease, you may see relief from acid reflux and other GI symptoms a few weeks after going gluten-free. However, in some individuals, it may take eight weeks or more, says O’Connor.

“If reflux symptoms are driven by active or untreated celiac disease, then they should gradually resolve while on this regimen,” she says. “But if significant reflux persists beyond three months, I’d suggest further medical evaluation.”

Have you experienced acid reflux before or after your celiac diagnosis? Drop a comment and let me know!

Sources:

• Lauren O’Connor, RD, founder of One Seed Health

• Cleveland Clinic. Acid Reflux & GERD. https://my.clevelandclinic.org/health/diseases/17019-acid-reflux-gerd

• Mayo Clinic. Gastroesophageal reflux disease (GERD). https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940

• eClinicalMedicine. 2024 Apr 16:71:102577. “Coeliac disease is a strong risk factor for Gastro-oesophageal reflux disease while a gluten free diet is protective: a systematic review and meta-analysis.” https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370%2824%2900156-1/fulltext

• Clinical Gastroenterology and Hepatology. Volume 9, Issue 3, p192-193, March 2011. “Celiac Disease and Gastroesophageal Reflux Disease: Yet Another Presentation for a Clinical Chameleon.” https://www.cghjournal.org/article/S1542-3565%2810%2901226-7/fulltext

• Clinical Gastroenterology and Hepatology. Volume 9, Issue 3, p214-219, March 2011. “Gastroesophageal Reflux Symptoms in Patients With Celiac Disease and the Effects of a Gluten-Free Diet.” https://www.cghjournal.org/article/S1542-3565%2810%2900661-0/fulltext

• StatPearls. Gastroesophageal Reflux Disease (GERD). https://www.ncbi.nlm.nih.gov/books/NBK554462/

• Nutrients. 2022, 14(9), 1755. “The Effect of Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Meals on Transient Lower Esophageal Relaxations (TLESR) in Gastroesophageal Reflux Disease (GERD) Patients with Overlapping Irritable Bowel Syndrome (IBS).” https://www.mdpi.com/2072-6643/14/9/1755

• Digestive and Liver Disease. Volume 34, Supplement 2, S129-S133, September 2002. “Effects of guar gum, ispaghula and microcrystalline cellulose on abdominal symptoms, gastric emptying, orocaecal transit time and gas production in healthy volunteers.” https://www.dldjournalonline.com/article/S1590-8658%2802%2980180-3/abstract

• Monash University. What are the Polyols? https://www.monashfodmap.com/blog/what-are-polyols/

• Celiac Self-Care. And the Award for Best Gluten-Free Grain Goes to…

• World Journal of Gastroenterology. 2018 Jun 7;24(21):2291–2299. “Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease.” https://pmc.ncbi.nlm.nih.gov/articles/PMC5989243/

• Celiac Self-Care. How to Deal With Constipation When You Have Celiac Disease.

• Mayo Clinic. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

• Neurogastroenterology & Motility. 2013 Oct;25(10):831-e638. “Patterns of diet-related practices and prevalence of gastro-esophageal reflux disease.” https://pubmed.ncbi.nlm.nih.gov/23895231/

• Plant Foods for Human Nutrition. Volume 80, article number 8, (2025). “Gluten-free Diet, a Friend or a Foe, an American Perspective.” https://link.springer.com/article/10.1007/s11130-024-01264-w

• World Journal of Gastroenterology. 2010 Jun 14;16(22):2780-7. “Anxiety and depression in adult patients with celiac disease on a gluten-free diet.” https://pubmed.ncbi.nlm.nih.gov/20533598/

• Neurogastroenterology & Motility. 2022 Apr 30;28(2):212–221. “Association Between Psychosocial Disorders and Gastroesophageal Reflux Disease: A Systematic Review and Meta-analysis.” https://pmc.ncbi.nlm.nih.gov/articles/PMC8978133/

• Centers for Disease Control & Prevention. Managing Stress. https://www.cdc.gov/mental-health/living-with/index.html

• Celiac Self-Care. How I Practice Celiac Self-Care (and Why You Should Too).

• Nutrients. 2023, 15(9), 2048. “Follow-Up of Celiac Disease in Adults: “When, What, Who, and Where.” https://www.mdpi.com/2072-6643/15/9/2048

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I’m always cautious when I come across alarming information like this (especially when it’s posted by content creators, not health experts).

The source of these fear-mongering posts was a recent study published in the Journal of Agricultural and Food Chemistry that looked at potential gluten transfer from biodegradable foodware to gluten-free foods.

I reached out to Selena Devries, RD, a British Columbia-based celiac dietitian, and asked her to break down how the study was conducted and explain whether celiacs really need to be concerned about this or if it’s a non-issue.

Keep reading for all the details!

Table of contents:

• What is biodegradable tableware, anyway?

• How was the study conducted?

• What did the results of the study show?

• What should celiacs watch out for—and what’s not a concern?

• What if you have symptoms after eating off of paper plates?

What is biodegradable tableware, anyway?

Before diving into the study, it’s important to understand what biodegradable tableware is and what it’s made of.

Biodegradable, or compostable, plates, cutlery, cups, and straws are a more eco-friendly alternative to plastic, which explains why they’re starting to gain traction.

Devries explains that in the EU, where this particular study was conducted, wheat bran-based biodegradable items are more available than they are in North America (although they’re still quite rare).

“Wheat bran contains the harmful gluten protein—and when items are made from it, it’s assumed to not be safe,” she says.

Devries points to previous research published in European Food Research and Technology that shows gluten transfer from wheat bran-based items could pose a risk for celiacs.

She also notes that wheat bran items like plates or cutlery have a very unique look, so they’re easy to spot. “They are a much darker rich brown vs. the almost beige color you would expect from a normal paper plate,” she says.

On the other hand, wheat straw doesn’t contain the harmful gluten protein and is much less likely to transfer gluten content to your food, explains Devries.

This is something backed by scientists from European celiac associations. You can watch what the experts from these organizations have to say on this topic in this webinar:

Devries also made an Instagram video a couple of years ago that goes into detail about wheat straw and why you probably don’t have to worry about it if you have celiac disease. She also answers users’ questions about wheat allergies in the comments.

In her video, she notes that Gluten-Free Watchdog has even tested some plates and straws made with wheat straw and found them to be under 20 parts per million (ppm) of gluten and celiac-safe. (Here’s one such test result from Gluten-Free Watchdog.)

How was the study conducted?

According to Devries, this new study assessed if there would be potential gluten transfer from biodegradable materials to gluten-free food items.

The researchers looked at a total of eight different compostable tableware derived from sugar cane, palm leaf, and different wheat-based materials.

This included cups, straws, and dishes made from biodegradable materials from manufacturers in the European Union. “An important note here is that these items are not available in North America,” says Devries.

This particular study didn’t specify the type of wheat used to produce most of the tableware items, with the exception of one wheat pulp-based dish.

“Notably, this wheat pulp dish was found to be completely safe for individuals with celiac disease throughout the study,” says Devries. “Wheat pulp is made from wheat straw stalks, which aligns with previous research suggesting that wheat straw-derived products are typically gluten-free.”

For the study, the researchers first tested all eight tableware items for gluten content to determine whether the products themselves contained detectable gluten before any food was added.

They then placed gluten-free food on each item and assessed whether gluten transferred to the food, explains Devries.

What did the results of the study show?

“Encouragingly, seven of the eight items tested were completely safe for individuals with celiac disease,” says Devries. “These biodegradable products did not contain harmful levels of gluten, nor did they result in significant gluten cross-contact when gluten-free food was placed on them.”

Although several of the tested products were primarily derived from wheat, only one item—a plate—contained significant gluten levels (over 20 ppm) prior to food contact.

“This same plate was also the only item that led to significant gluten transfer (over 20 ppm) to gluten-free foods,” says Devries. “The liquids used in the study, including vegetable cream and milk, posed the greatest risk for harmful gluten exposure.”

A few interesting facts about the unsafe plate that was tested: “The plate with unsafe gluten levels was marketed as ‘eatable’ and had a noticeably different appearance compared to typical paper plates,” says Devries.

This plate was much deeper and darker in color than the typical light beige hue commonly seen in standard paper products. Additionally, when liquids were added, the plate swelled and gradually disintegrated.

“Overall, the findings suggest that most wheat-derived biodegradable tableware products currently available are safe for individuals with celiac disease,” says Devries.

What should celiacs watch out for—and what’s not a concern?

If you’re ever offered an “edible” plate, Devries says it would be wise to pause and question its safety. And if the plate is a rich, dark brown color distinctly different from the typical beige paper plate, you should avoid it, she adds.

However, this isn’t really a concern for anyone living in North America since this type of plate is currently only available in the EU, says Devries.

Although it’s sold on Amazon with a one-month delivery date, Devries says it’s not available in North American stores. So, you’re probably not going to come across this sort of plate outside of Europe at this time.

You also don’t need to be worried about the standard paper plates and straws commonly found in stores and coffee shops—those are safe for people with celiac disease, says Devries.

What you absolutely should steer clear of as a celiac, though, is wheat-based pasta straws (yes, this is really thing!). “Straws made from pasta are not safe and should be avoided by individuals with celiac disease,” says Devries.

What if you have symptoms after eating off paper plates?

If you’re anything like me, you probably come across people on social media claiming that they’ve been “glutened” by everything from beauty products to paper plates. But it’s best not to jump to conclusions.

Here’s the deal: “It’s important to remember that many things can cause symptoms, and gluten should not automatically be blamed,” says Devries. “This is especially true if you continue to experience persistent symptoms despite carefully following a gluten-free diet.”

You may assume you’ve been “glutened” by something when you experience symptoms, but it’s absolutely possible something else is going on unrelated to gluten.

Devries uses coffee as an example. “For some people, coffee can trigger reflux, stomach pain, or even diarrhea,” she says. “In these situations, the symptoms are not related to gluten but to how the body responds to coffee itself.”

The bottom line: “If you believe you’re reacting to paper plates or straws, it’s important to consult with a celiac-specialized healthcare professional, such as a dietitian or doctor, so you can get the help to feel better,” says Devries.

Have you seen the posts about gluten in paper plates and straws? What are your thoughts now after learning about the study results?

Sources:

• Selena Devries, RD, a British Columbia-based celiac dietitian

• Journal of Agricultural and Food Chemistry. 2025 73 (44), 28386-28394. “Potential Transfer of Toxic Gluten from Biodegradable Tableware to Gluten-Free Foods: Implications for Individuals with Gluten-Related Disorders.” https://pubs.acs.org/doi/pdf/10.1021/acs.jafc.5c07516

• European Food Research and Technology. Volume 250, pages 2711–2718, (2024). “Gluten migration from biodegradable food contact materials poses a risk to celiac disease patients.” https://link.springer.com/article/10.1007/s00217-024-04570-4

• Association of European Coeliac Societies. Can Biodegradable Food Packages contaminate Gluten Free Food?

• Gluten-Free Watchdog. Wheat Straw Products. https://www.glutenfreewatchdog.org/category/wheat-straw-products/59

• Celiac Self-Care. 5 Most Common Questions About Cross-Contact, Answered.

• Celiac Self-Care. PSA: You Don’t Need to Use Gluten-Free Beauty Products if You Have Celiac Disease.

• Celiac Self-Care. How to Order Coffee When You Have Celiac Disease.

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YumEarth is one such brand I’ve seen recommended by other celiacs time and time again.

But recently, changes to certain products’ packaging sparked backlash and confusion, leaving many customers wondering whether the brand is as allergy-friendly as it once claimed.

Here’s what you need to know.

Table of contents:

• Why YumEarth added a “contains wheat” statement to certain products

• Why some customers are upset with YumEarth

• The bottom line on YumEarth

Why YumEarth added a “contains wheat” statement to certain products

About a month ago, some customers started noticing that three YumEarth products (Sour Littles, Gummy Bears, and Jelly Beans) now carry a “contains wheat” label.

This raised alarm bells because the brand has long marketed itself as “top 9 allergen-free,” a category that includes wheat.

According to information shared by Spokin, a food allergy app that partners with YumEarth, the ingredients and manufacturing processes for these products haven’t changed. What has changed is federal labeling guidance.

In 2025, the Food and Drug Administration (FDA) began requiring companies to disclose processing aids that contain major allergens, even if those ingredients aren’t intended to be in the final product.

Per Allergy Force, these processing aids don’t have to be listed in the ingredients, but they must now be disclosed in the “contains” statement. Previously, companies didn’t have to declare them on the packaging.

What type of “wheat” is being used?

The three affected products use gluten-free wheat starch as a processing aid to help mold the candies during manufacturing.

According to YumEarth:

• The wheat starch is processed to meet FDA standards for gluten-free foods (under 20 parts per million, or ppm, of gluten).

• The finished products test below 2.5 ppm of gluten.

• The candies remain gluten-free, but the company no longer claims they’re wheat-free.

What’s the difference between gluten-free and wheat-free?

This situation highlights an important distinction not every consumer is aware of:

• Gluten-free refers to the absence of gluten, a protein found in the wheat grain.

• Wheat-free means no components of the wheat grain are present at all.

A product can be gluten-free but not wheat-free. While gluten-free wheat starch is typically considered celiac-safe, it’s generally not safe for those with wheat allergies.

posted an excellent breakdown about the YumEarth labeling drama, which you can watch in full below:

Why some customers are upset with YumEarth

The backlash against YumEarth isn’t just about the packaging updates. It’s about trust and clarity.

It looks like the labels on these three products were only updated because the company had to disclose it uses wheat starch as a processing aid.

Because trace amounts of a processing aid can sometimes remain in a finished product, people with wheat allergies are now questioning whether they may have unknowingly eaten wheat.

YumEarth says these candies don’t contain wheat in the finished product—but multiple celiac and food allergy advocates have pointed out that the test it uses only measures gluten levels to verify gluten-free status, not necessarily the presence of wheat-derived ingredients.

That nuance has understandably contributed to uncertainty for those managing wheat allergies. Quite a few people have reported on social media that they, or their family members with wheat allergies, have reacted to these products.

What’s more, the company has also said it’s moving away from its long-standing “top 9 allergen-free” marketing language and is updating its website and packaging accordingly.

As Jennifer of Make It Allergy-Free notes, YumEarth appears to have replaced the word “wheat” on parts of its website with “gluten” when describing which allergens aren’t present, changes she noticed the company made after customers raised concerns.

The bottom line on YumEarth

YumEarth maintains these products meet gluten-free standards—but their products aren’t necessarily wheat-free. And they’re no longer going to be positioning themselves a top 9 allergen-free brand.

While gluten-free wheat starch is generally considered celiac-safe, it’s not safe for people with wheat allergies—and there’s a small chance traces of wheat starch could be in the final product since testing isn’t perfect.

As a celiac consumer, I don’t know if I’ll purchase the affected products (or any products) from YumEarth anymore due to how the company handled this situation.

From my understanding, YumEarth works with partners to produce these products and doesn’t have its own facility, so I’m not sure how feasible it is to use a different processing aid. But if possible, it would be great for them to switch over to something like cornstarch that doesn’t contain a top 9 allergen. And of course, I think they should’ve been upfront about using wheat starch from the beginning.

The bottom line: This situation underscores how important clear messaging is for people with celiac disease and food allergies. We deserve to know what’s in our food and how it’s made so we can make informed decisions about what feels safe for us to eat.

Tell me: Has this changed how you view YumEarth or other allergy-friendly brands?

Catch up on my reporting on Bub’s Bakery, a viral bakery that may not be as allergy-friendly as it claims:

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I somehow was able to get my hands on a box of the gluten-free Cheez-Its—and naturally, I had to bring them to happy hour to taste test. They were a huge hit with the group.

Next week, I’m hosting another happy hour for local celiacs—this time, at Hold Fast Kitchen & Spirits in Midtown West. See the details below and RSVP here.

I recently grabbed dinner at Hold Fast Kitchen & Spirits before seeing Chess on Broadway (my new obsession—seriously, it’s so good!). I was impressed by the staff’s knowledge of celiac disease and cross-contact.

I shared these loaded fries (the fries are cooked in a separate fryer) with a friend before the show, and they really hit the spot. So, I thought this would be the perfect spot to host my next happy hour!

If you’re a celiac in NYC and want to make new friends while noshing on gluten-free bites and sipping alcoholic or nonalcoholic beverages, come join me on Monday!

Hope to see you there—and drop a comment letting me know what kind of events you want to see in the future!

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Table of contents:

• Support celiacs in need this Valentine’s Day

• Gluten-free donuts that give back

• Gluten-free Valentine’s Day candies

• Gluten-free Valentine’s Day recipes

• Gluten-free Valentine’s Day mocktails

Support celiacs in need this Valentine’s Day

FOODiversity, a non-profit organization dedicated to reducing food insecurity for people with celiac disease, food allergies, and dietary restrictions, recently launched a “Spread the Love” fundraiser to help those in need.

According to FOODiversity, more than 25% of households in the US have at least one dietary restriction—and as per the United States Department of Agriculture, there’s been a rise in food insecurity for the third year in a row.

For families who experience both dietary restrictions and food insecurity, this can make accessing safe food incredibly difficult. And as we know, eating gluten-free and allergen-friendly foods in these cases is a medical necessity, not a choice.

When people with celiac disease and food allergies can’t access the food they need, they’re at risk for long-term and potentially life-threatening health consequences.

Enter FOODiversity, which partners with households and community food providers across the country to increase access to gluten-free and allergen-friendly foods.

To support their Spread the Love fundraiser, you can do the following:

• Donate here to help provide safe food to families in need.

• Like, comment, and share FOODiversity’s Instagram post to increase the fundraiser’s reach.

• Check your company’s employee matching program to see if you can double your impact with a single donation.

Gluten-free donuts that give back

One of my favorite small gluten-free businesses in New York City, Maki’s Donuts, is doing a fundraiser this month to help support Minnesotans during this time of crisis.

For all of February, if you purchase gluten-free donuts or merch, Maki’s Donuts will donate all proceeds (minus the cost of goods) to Community Aid Network MN, which provides more than 500 families each week with free food, diapers, and supplies.

Donuts are available for pickup in Astoria, Queens, or delivery in New York City, while merch can be shipped. I highly recommend the mochi donuts! Fill out the form here to order (orders close on February 28).

Gluten-free Valentine’s Day candies

Not all Valentine’s Day candies are gluten-free or celiac-safe. Which ones are, though? My friend Alexa Prass, RD, of Gluten Freedom Nutrition, put together a list of 12 Valentine’s Day candies that are gluten-free, including a few options that are also top 9 allergen-free:

And contrary to that popular myth circulating on social media, the Reese’s holiday shapes are actually gluten-free. You may have heard the holiday shapes aren’t gluten-free because they don’t have a gluten-free label and the molds are supposedly dusted with flour.

Tayler Silfverduk, RD, celiac dietitian, did some digging last year and confirmed the ingredients don’t contain gluten. The company also shared their cross-contact protocols with her. Based on what she found, the holiday shapes should generally be gluten-free and celiac-safe.

You can learn more here:

So, go ahead and enjoy those Valentine’s Day peanut-butter filled hearts! Although, my personal favorite this year for Valentine’s Day is the red velvet Reese’s—let me know if you’ve tried them.

Gluten-free Valentine’s Day recipes

If you’d prefer to whip up your own sweet treats or dine in this Valentine’s Day, here are a few delicious recipes:

• has a recipe for gluten-free Valentine snack cakes.

• has a recipe for gluten-free chocolate raspberry Boston cream pie.

• has a recipe for a gluten-free, dairy-free Valentine’s Day charcuterie board.

• has recipes for a romantic gluten-free Valentine’s Day dinner.

Gluten-free Valentine’s Day mocktails

I met with Citreve at a gluten-free expo last year and was really impressed with the company! Citreve is a line of freeze-dried garnishes that I’ve been enjoying using in mocktails.

The brand shared these two recipes with me that are perfect for Valentine’s Day.

Citreve Blood Orange Mocktail

• 2-3 Citreve Blood Orange Slices

• 1 T Citreve Wild Blueberries

• 1/2 cup Cranberry Juice

• 1/4 cup grapefruit juice

• Top with fresca or grapefruit soda

Citreve Grapefruit Mocktail

• 2-3 Citreve Grapefruit Slices

• 1 cup grapefruit juice

• 1-2 drop cilantro essential oil

• Top with sparkling beverage

If you’d like to try Citreve, use my link or enter code XTINACITREVE for 10% off your order.

Tell me: What are your Valentine’s Day plans this year?

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The highlights of my itinerary included a stop at the popular Tivoli Gardens amusement park, which was fully decked out for Halloween while I was there; a three-hour Hey Captain boat tour to see the city’s architecture; and a day trip to the Louisiana Museum of Modern Art and Kronborg Castle (the setting for Hamlet!).

Additionally, I really enjoyed checking out the Design Museum Danmark and the Royal Danish Library (aka the Black Diamond). I also made multiple stops at Studio Arhoj to pick up some kitschy Danish decor for my apartment.

Obviously, any time I travel, I prioritize exploring the gluten-free food scene, and Copenhagen seriously impressed me.

Ahead, I break down everywhere I ate in Copenhagen. (Just note not every restaurant listed here is dedicated gluten-free—if you have celiac disease, you should do your research and ask your own questions to assess your comfort level before dining at any of these places.)

Table of contents:

• Best gluten-free food in Copenhagen

  • H.U.G. Bargeri

  • Palaeo

  • Breto Creperie

  • Osteria Alfredo

  • Maple Casual Dining

  • Llama

  • Tight Restaurant & Bar

  • Scandic Copenhagen

  • McDonald’s

Best gluten-free food in Copenhagen

H.U.G. Bageri

My first stop after settling into my hotel room on day one in Copenhagen was H.U.G. Bageri. This gluten-free bakery specializes in organic, high-quality breads and baked goods. I had to try the pain au chocolat, and it was flaky, buttery perfection. I also purchased a seeded bun and a vegan cinnamon roll filled with dates for later. I came back another day for more croissants because I just couldn’t resist!

Palaeo

Palaeo, a fast-casual gluten-free spot, was on my list of places to try in Copenhagen. I found myself near one of the locations—inside an upscale shopping mall—one day while walking around the city, so I stopped in for lunch. I treated myself to a gluten-free pulled pork wrap, which filled me up until dinnertime.

Breto Creperie

I’m a big fan of crepes, so I was excited to try Breto Creperie, a sit-down creperie with many gluten-free options, for lunch one day. I opted for the smoked duck buckwheat galette, which contained cheese, smoked duck breast, egg, caramelized leek, and creme fraiche and came with a side salad.

Osteria Alfredo

For our first dinner in Copenhagen, we made reservations at Osteria Alfredo, an Italian restaurant that was highly rated on Find Me Gluten-Free (use my code to get $5 off a premium subscription to the app!). For an appetizer, we shared grilled lobster with green olives and celery.

For my main, I had a gluten-free pizza with pesto and sausage. Per the restaurant’s website, they do not use gluten-free wheat starch in their dough, and they have a separate workstation and oven to make the gluten-free pizzas.

Maple Casual Dining

After spending a few hours at Tivoli Gardens taking in the Halloween sights, we went to Maple Casual Dining for dinner on night two. This restaurant came highly recommended for its many gluten-free options. We shared Danish blue mussels with gluten-free bread and tuna tostada (minus the tortilla chips, which are prepared in a shared fryer) as our appetizers.

Then, I had the duck confit with mashed potatoes and grilled veggies as my main, along with a fun mocktail. We had the raspberry trio for dessert, which had fresh berries, panna cotta with raspberry sauce, and bite-size chocolates with raspberry sauce.

Llama

On day three, we ventured outside the city by train to the Louisiana Art Museum and Kronborg Castle, both of which I think are must-visits. When we got back, we grabbed dinner at Llama, a funky Latin American restaurant with many gluten-free options.

We shared a bunch of small plates, including guacamole with homemade tortilla chips; ceviche with cod and mango; tomato and watermelon salad; and grilled lobster with roasted tomatoes and pineapple. I also had an order of pork tacos.

Tight Restaurant & Bar

Our final night in Copenhagen called for a special dinner at Tight Restaurant & Bar. Most menu items at this tiny spot (the name is definitely fitting!) can be made gluten-free. I had tomato soup with gluten-free bread followed by a homey beef entree with potatoes and veggies.

McDonald’s

When I realized McDonald’s in Denmark offered gluten-free buns, I knew I had to get a burger. So, on our way back from sightseeing one day, we popped into a McDonald’s and I grabbed a cheeseburger on a gluten-free bun.

This was my first time eating McDonald’s since my celiac diagnosis six years ago, and it really hit the spot! You do have to order at the counter (rather than from the machines) if you want the gluten-free bun.

Scandic Copenhagen

My hot tip for traveling to Europe is to stay at a hotel that has breakfast included since they tend to offer way more gluten-free options available than here in the U.S. I stayed at the Scandic Copenhagen and enjoyed freshly made gluten-free pancakes, gluten-free bread with a dedicated toaster, and more every morning.

Tell me: Have you been to Copenhagen—and if so, what were your favorite gluten-free finds?

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For this week’s newsletter, I’m sharing a couple of upcoming events happening this week in New York City, the new gluten-free products I’m most excited about right now, and a recap of my top-performing newsletter content so you can catch up on my previous posts.

Looking forward to connecting with you all this year!

Table of contents:

• Upcoming celiac and gluten-free events

• Gluten-free products I’m excited about

• My top-performing newsletter content

Upcoming celiac and gluten-free events

Gluten-free cookbook discussion and signing

On Wednesday, January 14, one of my favorite gluten-free recipe creators and writers, , will be celebrating the launch of her new gluten-free cookbook, Mind, Body, Spirit, Food, at Rizzoli Bookstore in New York City.

I’ll be there and can’t wait to meet Nicki IRL and get my cookbook signed! Reserve your spot here. You can also order a signed copy if you’re unable to attend in person.

Celiac happy hour

I’m hosting my first event of 2026 this Thursday, January 15, at the Guthrie Inn on the Upper East Side in New York City.

RSVP using the QR code above or using this link. Make new celiac friends and sip on delicious drinks—hope to see you there!

Gluten-free products I’m excited about

Cheez-It Gluten Free Snack Crackers

ICYMI, gluten-free Cheez-Its are here—but they’re flying off the shelves, making them difficult to get your hands on! I lucked out and was able to order two boxes from Target before they sold out the first time. (And I may or may not raffle off my extra box at my happy hour this week, if you needed another reason to join!)

I have to say, these taste pretty close to how I remember regular Cheez-its tasting—the perfect combo of cheesiness and saltiness!

My only complaint is that many of the crackers came broken. I’m not sure if that happened during shipping or if, like many gluten-free crackers I’ve tried before, there’s something about the lack of gluten that makes them more prone to breaking.

Chips Ahoy! Chewy Gluten-Free Cookies

My sister recently alerted me to the fact that Chips Ahoy! came out with a chewy gluten-free version. Naturally, I immediately went onto Amazon and ordered two boxes.

While these haven’t arrived yet, I much prefer a soft, chewy chocolate chip cookie over a crunchy one, so I have high hopes that I’ll like these.

Promise Gluten-Free Brioche Bread

I’ve been hearing a lot of good things about Promise Bread lately—but up until last week, I’d never seen it any stores near me. I just so happened to pop into a grocery store in my neighborhood for some other items last week and saw a display of various Promise gluten-free breads.

I picked up two loaves: gluten-free brioche bread and gluten-free multigrain. I’ve only tried the brioche so far, and I’m very impressed with it.

The bread actually tastes good untoasted (which is almost unheard of for gluten-free bread), it’s a normal size, and it doesn’t have holes in it!

My top-performing newsletter content

If you’d like to read any of my previous work, here are my five most popular newsletters since I launched:

• The Best Gluten-Free Food I Ate in Dublin

• 10 Gluten-Free Food and Drink Trends to Try in 2025

• Is Sourdough Bread Gluten-Free?

• Why the Gluten-Free Diet Isn’t as Healthy as It Seems

• How to Navigate Ice Cream Shops With Celiac Disease

What are you most excited for this season? Let me know in the comments!

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While I generally don’t make New Year’s resolutions, this year I’m focused on building a healthier relationship with food and my body.

As part of this, I’ve started working with a dietitian again (and don’t worry, I’ll be sharing everything I’ve learned from this process in a future newsletter!).

For me, building a healthier relationship with food includes ditching the word diet when talking about how I manage my celiac disease.

ICYMI, celiac disease is an autoimmune disorder that causes intestinal damage when you eat gluten. The only way to manage the condition, at the moment, is to avoid gluten at all costs.

Most people I know refer to the treatment for celiac disease as a “gluten-free diet.” I’ve certainly used this phrase countless times in this newsletter and other writing as well as when talking to others about my health and how I manage my celiac disease.

For me, building a healthier relationship with food includes ditching the word diet when talking about how I manage my celiac disease.

But lately, I’ve been thinking about how harmful the word “diet” is to celiacs. While diet should simply refer to what you eat, it’s developed a strong association with weight loss and food restriction.

That association is a product of diet culture, which treats thinness as the ultimate measure of health and moral value, frames food choices as good and bad, and shames people whose bodies and eating habits don’t fit within a narrow ideal.

This is especially hurtful to a population that’s already at higher risk for eating disorders.

Below, I’m delving into the link between celiac disease and eating disorders and breaking down the specific reasons why the word diet is harmful to celiacs.

Table of contents:

• The link between celiac disease and eating disorders

• Why the word diet is harmful to celiacs

• Reframing how to speak about being gluten-free

The link between celiac disease and eating disorders

Research shows celiacs are at an increased risk of developing anorexia after diagnosis.

This makes sense: Adhering to a strict gluten-free eating plan requires constant vigilance, expert-level skill in label-reading, and careful attention to food choices.

This intense focus on food, ingredients, and safety can lead to obsessive and restrictive eating behaviors that are often exhibited by people with anorexia.

What’s more, fear around accidental gluten exposure and the uncomfortable symptoms that can come with it can lead to psychological distress and disordered eating habits.

The relationship between celiac disease and eating disorders goes both ways: Those with anorexia are also more likely to be diagnosed with celiac disease.

More research is needed to understand this bidirectional link, but experts note there are many overlapping symptoms between anorexia and celiac disease, including abdominal pain, diarrhea, bloating, and being underweight—and both illnesses can make the other worse.

Why the word diet is harmful to celiacs

Here’s why I really don’t like saying I’m on a gluten-free diet when discussing how I manage my celiac disease.

1. It can make it seem like eating gluten-free is a choice

When you call something a diet, this implies it’s a choice—one that you can stop making at any time. But for celiacs, avoiding gluten isn’t a preference like the keto or paleo diets are—it’s a lifelong medical necessity.

In fact, being gluten-free is the only way to prevent serious health complications (like osteoporosis, infertility, and increased cancer risk) from occurring.

2. It can trigger additional food restriction

Being gluten-free for celiac disease is inherently restrictive since there are many foods you can’t eat. On top of that, the word diet itself suggests a level of food restriction.

When you frame your celiac management as a diet, it can trigger disordered eating patterns (especially if you’re someone who’s already struggled with this before your celiac diagnosis).

According to a piece published by Beyond Celiac, celiac disease can “exacerbate, precipitate, or otherwise complicate eating disorders.”

3. It can cause you to feel shame around what you eat

Referring to gluten-free as a diet can also lead to shame around food choices. On a diet, you might put foods into two camps: “good” and “bad” or those you should eat and those you should avoid.

When you have celiac disease, this can result in feeling guilty for eating gluten-free versions of foods that are typically thought of as “bad” on a diet, like pasta or cookies.

This is despite the fact that foods don’t have any moral value, and no food is inherently “good” or “bad.”

As Christine Byrne, RD, who specializes in adult eating disorders and intuitive eating, told me for PopSugar: “Food isn't a moral issue—and we do get something from all of the foods we eat, even if they're not the most nutrient-dense.”

4. It can center weight loss as the main goal

If you’ve ever gone on a diet before, you’ve probably done so to lose weight or for aesthetic reasons.

For those with celiac disease, however, the intended outcome of going gluten-free is to prevent long-term damage to your body, not to lose weight or change how you look.

Many celiacs actually gain weight after diagnosis because their bodies are finally able to absorb nutrients properly again. Medically, this is a good thing—it’s a sign your body is healing.

One study found that in patients who were underweight at diagnosis due to nutritional deficiencies, 65% achieved a normal weight after going gluten-free.

For some celiacs, though, this can lead to lack of compliance.

One review of patients with both celiac disease and eating disorders found that participants had a difficult time following the gluten-free protocol due to fear of gaining weight.

When gluten-free is framed as a diet, weight gain is the opposite of what you’d expect to happen.

5. It can affect how seriously others take your health

The rise in gluten-free as a fad diet makes it harder for people with celiac disease to be taken seriously, according to research published in the Journal of Human Nutrition and Dietetics.

When restaurant servers or your friends and family members hear you’re gluten-free, they may not understand how serious cross-contact is and treat your needs as a preference rather than a medical requirement.

Plus, calling it a gluten-free diet may also open the door to unwanted comments. Raise your hand if someone has ever asked you what you eat on your “cheat days” (yes, this is something multiple people have asked me before!).

Reframing how to speak about being gluten-free

I’ll admit it, nothing rolls off the tongue quite as easily as “gluten-free diet.” But, there are some alternative ways you can talk about your celiac treatment. My preference is to keep things simple and just say, “I’m gluten-free for celiac disease.”

In situations where I have more time to explain, I may say something like, “I need to be gluten-free to manage my celiac disease, a serious medical condition.”

Other alternative phrases I’m starting to use here in my writing:

• Being gluten-free

• Gluten-free way of eating

• Gluten-free eating plan

• Gluten-free eating pattern

• Gluten-free protocol

The bottom line: While it might seem small on the surface, the language we use to describe our celiac treatment can have an impact on our well-being and how others respond to our medical needs.

And if you still use the phrase “gluten-free diet,” you’re not doing anything wrong! This shift is just what feels right for me right now.

I hope by being more mindful of the language I use, I can help better reflect the seriousness of celiac disease and unlink being gluten-free from negative diet talk.

So, are you with me? Drop a comment with your thoughts!

Sources:

• Celiac Disease Foundation. What Is Celiac Disease? https://celiac.org/about-celiac-disease/what-is-celiac-disease/

• Merriam-Webster. Diet Definition. https://www.merriam-webster.com/dictionary/diet

• Christy Harrison, MPH, RD, CEDS. What Is Diet Culture? https://christyharrison.com/blog/what-is-diet-culture

• Pediatrics. (2017) 139 (5): e20164367. “Celiac Disease and Anorexia Nervosa: A Nationwide Study.” https://publications.aap.org/pediatrics/article-abstract/139/5/e20164367/38788/Celiac-Disease-and-Anorexia-Nervosa-A-Nationwide

• Eating Disorder Hope. Relationship Between Anorexia and Celiac Disease. https://www.eatingdisorderhope.com/blog/anorexia-celiac-disease

• Mayo Clinic. Celiac disease. https://www.mayoclinic.org/diseases-conditions/celiac-disease/diagnosis-treatment/drc-20352225

• NHS. Coeliac disease - complications. https://www.nhs.uk/conditions/coeliac-disease/complications/

• Beyond Celiac. Celiac Disease and Eating Disorders. https://www.beyondceliac.org/blog/celiac-disease-and-eating-disorders/

• National Alliance for Eating Disorders. Tips for Removing Morality from Food. https://www.allianceforeatingdisorders.com/removing-food-morality/

• PopSugar. Celebrities Love the 80/20 Rule Diet — Do Dietitians? https://www.popsugar.com/fitness/8020-diet-weight-loss-44725171

• Public Health Nutrition. 2020 Dec;23(18):3257–3268. “How long do people stick to a diet resolution? A digital epidemiological estimation of weight loss diet persistence.” https://pmc.ncbi.nlm.nih.gov/articles/PMC10200480/

• Celiac Disease Foundation. Gluten-Free Diet & Weight Changes. https://celiac.org/2019/11/20/gluten-free-diet-weight-changes/

• Alimentary Pharmacology. and Therapeutics. 07 February 2012. “Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet.” https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2036.2012.05001.x

• European Journal of Gastroenterology & Hepatology. 2007 Mar;19(3):251-5. “The interaction between eating disorders and celiac disease: an exploration of 10 cases.” https://pubmed.ncbi.nlm.nih.gov/17301653/

• Journal of Human Nutrition and Dietetics. 02 October 2018. “Experiences of coeliac disease in a changing gluten-free landscape.” https://onlinelibrary.wiley.com/doi/10.1111/jhn.12597

• Celiac Self-Care. Why the Gluten-Free Diet Isn’t as Healthy as It Seems.

• Celiac Self-Care. 5 Most Common Questions About Cross-Contact, Answered.

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I’ve really enjoyed writing this newsletter for the celiac community, and I’m looking forward to publishing more in 2026.

Now, to close out this year, I put together a recap of some fun performance stats.

What surprised me most was how much traffic I got directly from people searching on Google (I guess my SEO skills came in handy!) and how many new subscribers I got from other Substack writers recommending me.

Special shoutout to , , , , and for driving the most subscribers!

For my last newsletter of the year, I also wanted to look back at my most popular new posts from 2025.

What performed best? Deep dives into buzzy topics, travel guides, and product round-ups. Happy reading!

Table of contents:

• Why the gluten-free diet isn’t really as healthy as it seems

• The best gluten-free food in Austin, Texas

• The truth about New York City’s viral “allergen-free” bakery

• The best gluten-free food in the West Village

• The best gluten-free finds from Shark Tank

• The best gluten-free food in Williamsburg, Brooklyn

• The best gluten-free brands from the 2025 Summer Fancy Food Show

• How to make your colonoscopy prep better

• How to get more protein when you’re gluten-free

• How to deal with constipation when you have celiac disease

1. I debunked a popular health myth and (gasp!) defended gluten

2. I shared my favorite spots for gluten-free mochi donuts and breakfast tacos

3. I investigated a new gluten-free bakery that seemed too good to be true

4. I recapped my go-to spots for gluten-free bagels and sushi

5. I rounded up a few cool gluten-free brands featured on my favorite comfort show

6. I wrote about how I spent a gluten-free weekend in a trendy neighborhood

7. I got the scoop on some fun new gluten-free products at a popular trade show

8. I documented my colonoscopy and what I did to make it less uncomfortable

9. I reported on protein (a hot trend for 2025) and how to increase your intake

10. I wrote about poop and how to up your bathroom game

Let me know what topics you’d like me to cover next year! And, if you’re a writer or brand looking for help launching or growing your own newsletter on Substack, feel free to reach out!

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What food trends are set to be big in 2026? Here’s what Whole Foods predicts.

Table of contents:

• Beef tallow

• Fiber

• Support for women farmers

• Dopamine packaging

• Frozen meals

• Vinegar

• Mindful sweets

• Instant options

1. Beef tallow reigns supreme

No surprises here: Beef tallow is sweeping the nation and will continue its dominance in 2026. Despite being high in calories and saturated fats with no proven health benefits, Whole Foods reports that restaurants are still trading in traditional oils for beef tallow to prepare a variety of menu items, including fries, to capitalize on the craze. There are also now a bunch of products available at the grocery store.

Make it gluten-free: Jesse & Ben’s House-Cut Tallow & Sea Salt Fries, FOND Beef Tallow, South Chicago Packing Wagyu Beef Tallow Spray

2. Fiber gets its time to shine

Brands are adding fiber to products like pasta, bread, crackers, and bars—a win if you have celiac disease since the gluten-free diet is often low in fiber. Some of the more popular ingredients are cassava and chicory, which you can find in prebiotic sodas, as well as konjac, which is popular in plant-based ready-to-eat meals. Then, there are of course, oats, a pantry staple. (Just a heads up: If you have celiac disease, you should choose oat products that are either certified gluten-free or clearly state gluten-free oats in the ingredients.)

Make it gluten-free: Banza Cavatappi, Olipop Vintage Cola, Queen Street Bakery Everything Superfood Bagels, Flackers Flax Seed Sea Salt Crackers

3. Brands support women farmers

Whole Foods that reports that a few food and wellness brands, including Lotus Foods, Kvarøy Arctic, and True Moringa, are supporting women farmers across the globe by providing premium wages and access to health insurance, setting up internship programs, and more.

Make it gluten-free: Lotus Foods Organic White Jasmine & Forbidden Rice, Kvarøy Arctic Salmon Nuggets, Painterland Sisters Vanilla Bean Organic Skyr Yogurt

4. Packaging that boosts your dopamine

Remember the “dopamine decor” trend for the home? Well, now it’s coming for your food packaging. Whole Foods explains that many brands are releasing products with bright, bold colors and designs on the packaging—and customers are loving it. These products can be displayed proudly on your counters, giving you a mood boost any time you look at them.

Make it gluten-free: Brightland Alive 100% Extra Virgin Olive Oil, Fishwife Albacore Tuna in Spicy Olive Oil, Heyday Canning Co Golden Butternut Lentil Stew

5. Frozen food meets fine dining

Lazy celiac friends, rejoice: Frozen food is getting a serious upgrade. Brands are releasing tons of cool new frozen apps, sides, and entrees made with high-quality ingredients and globally-inspired flavors. Even better? Many of them can be popped into the air fryer for convenience.

Make it gluten-free: Feel Good Foods Tempura Chicken Bites with Sweet Chili Sauce, Cappello’s Five Cheese Crispy Crust Pizza (made with gluten-free wheat starch—safe for celiacs but not suitable for those with a wheat allergy), Masienda Cheese Quesadillas

6. Vinegar in everything

These days, you can find vinegar in just about anything, from craft mocktails to condiments. This age-old ingredient has made a big comeback recently, reports Whole Foods, with customers seeking it out thanks to the potential health benefits (although it’s worth noting research is mixed). Still, if you want to add more vinegar to your meals, there are many premium, small-batch options available.

Make it gluten-free: Acid League Vinegar Meyer Lemon Honey Living Vinegar, Ayoh! Foods Hot Giardinayo Sando Sauce, O Olive Oil Aged Sherry Vinegar

7. Sweets that are slightly less sweet

While I still love my desserts, I’ve noticed that overly-sweet treats don’t hit the way they used to when I was younger. Instead, I gravitate toward things that are slightly less sweet these days. Whole Foods has noticed many customers are looking to reduce their sugar intake—and brands are delivering with product that are sweetened with ingredients like fruit, honey, and maple syrup instead.

Make it gluten-free: Good Good Special Reserve Five Fruits Spread, Hu Kitchen Hazelnut Butter Dark Chocolate Bites, Smash Foods Sunflower Butter & Strawberry Jam Superfood Bites

8. Instant options get a makeover

As Whole Foods states, there are now innovative and better-for-you instant options available when all you have the energy for is to pop something into the microwave. Think: single-serve matcha lattes, globally-inspired meals-in-a-cup, and microwaveable rice that packs a punch of flavor.

Make it gluten-free: Aahana’s Coconut & Ginger Sprouted Power Bowl, Aiya Matcha To Go Single Serve Packs, Lundberg Family Farms Organic Cilantro Lime Jasmine Rice

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Disclaimer: If you click on a link, I may get a small commission. This helps support this newsletter so I can keep writing it.

Whether you’re shopping for yourself (which I think you should absolutely do!) or looking for gifts for that special gluten-free person in your life, here’s what I think is worth your money.

Sensible Edibles Warmth & Wellness Gift Box

One of my favorite gluten-free bakeries in NYC, Sensible Edibles, offers gorgeous gift boxes that are perfect for the holidays. The Warmth & Wellness Gift Box features a variety of their delicious gluten-free, nut-free, and vegan baked goods as well as a homemade hot chocolate jar, vegan essential oil candle, and custom mug.

Buy it: $85, sensibleedibles.com (use code CHRISTINA10 for 10% off your order)

Something From Nothing: A Cookbook by Alison Roman

As soon as I heard Alison Roman was coming out with a new cookbook, I pre-ordered it. I’ve been a big fan of her recipes, including her caramelized shallot pasta, for years. This cookbook contains many of her most popular recipes along with advice for creatively using pantry staples. A lot of the recipes are naturally gluten-free or can be adapted easily.

Buy it: $31.35, amazon.com

Red Fox Spices Ethiopian Meal Kits

I met the founders of Red Fox Spices at this summer’s Fancy Food Show and was seriously impressed with their Ethiopian spice blends and naturally gluten-free teff injera. The company sells a variety of Ethiopian meal kits that include a naturally gluten-free spice blend and two pieces of injera—all you need is a few simple pantry items to whip up a cozy dinner.

Buy it: $19.99, redfoxspices.com

Ninja 5-Quart Air Fryer

My mom recently bought me a new air fryer, and I’m obsessed. I use it to cook my favorite proteins (chicken, salmon, and tofu) and to make French fries and crispy veggies. It’s also great for crisping up frozen foods and heating up leftover gluten-free pizza when you’re too lazy to turn on your oven. I’ve even toasted gluten-free bread in it. Basically, it does it all!

Buy it: $79.99, amazon.com

Staub Cast Iron 4-Quart Round Dutch Oven

I treated myself to this 4-quart Dutch oven on Black Friday, and I can’t wait for it to arrive so I can start whipping up comforting soups and stews this winter. I did a lot of research on brands and sizes and decided this would be the perfect starter. I purchased it in Lilac, but there are many other color choices.

Buy it: $149.95, amazon.com

Love Me Gluten-Free Subscription Box

I signed up for a 3-month subscription to this gluten-free monthly subscription box earlier this year and I really enjoyed the products I received. I think this would make a great gift, especially if you (or a gluten-free pal) live somewhere in the US where it’s hard to access specialty gluten-free items.

Buy it: $54.99 for a monthly subscription, lovemeglutenfree.com

Hungryroot Gift Card

While I enjoy cooking, it’s a lot of work. That’s why I’m a big fan of Hungryroot, a personalized food delivery service that takes the stress out of meal planning. I’ve been a customer since my celiac diagnosis in 2020. What I like: You can filter by dietary preferences, the recipes are super-easy (they often take 10 minutes, tops), and you can add grocery items on to your order so you don’t have to schlep to the store.

Buy it: $75-$200, hungryroot.com

Next Level Gluten-Free Newsletter Subscription

If you or someone you know loves baking, then you need a paid subscription to ’ newsletter, Next Level Gluten-Free! Rachel shares tons of amazing recipes for drool-worthy gluten-free baked goods and even offers live classes for paid subscribers.

Buy it: $49 for a year subscription, rachelciordas.substack.com (Hurry: you have 4 days left to save 25% on a subscription, bringing down the cost to $36.75 for the year!)

Genicook Salient Rooster Bowl Set

I was recently looking for some new food storage containers and came across this affordable set of three glass bowls with an adorable rooster print and snap-on lids. I bought a set on Black Friday and am excited to use them to store salads, sides, and more.

Buy it: $23.99, genicook.com

Stanley 40-Ounce Stainless Steel H2.0 FlowState Quencher Tumbler

I’m guilty of never drinking enough water, so one of my goals for 2026 is prioritizing hydration. Enter everyone’s favorite: the Stanley. I have my eye on the pretty holiday prints and will likely grab the Candy Cane Twist for myself.

Buy it: $50, target.com

Gifts that give back to the celiac community

If you’re looking for ways to give back to the celiac community this holiday season, here’s where I recommend donating:

• Beyond Celiac: I’ve been an ambassador for Beyond Celiac, a non-profit organization dedicated to driving a cure for celiac disease, for almost four years. Donations go toward helping to accelerate treatments and a cure. Donate here.

• Celiac College Guide: I’m on the board of Celiac College Guide, a non-profit resource designed to help students with celiac disease find colleges and universities that meet their needs. Donations fund efforts to provide the most up-to-date and accurate information for college students. Donate here.

• National Celiac Association Feeding Gluten-Free Program: With SNAP benefits being cut during the recent government shutdown and more changes to the program on the way, gluten-free content creator went into action and partnered with the National Celiac Association to raise money for the organization’s Feeding Gluten-Free program. To-date, the fundraiser has received over $45,000 in donations! All funds raised help stock food pantries across the US with gluten-free items. Donate here.

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Gluten has become such a health villain that the gluten-free products market is expected to reach a whopping $11.48 billion in the US by 2029.

But unless you have celiac disease (hello, raises hand) or a wheat allergy—gluten, the protein in wheat, barley, and rye—might not actually be what’s making you feel sick.

As I reported earlier this year in National Geographic and in this newsletter, gluten tends to get a bad rap unnecessarily.

The anti-gluten narrative has gotten so strong that even though I have celiac disease and must avoid gluten at all costs, I still feel compelled to defend it against all the unwarranted negative claims.

Now, a new study published in The Lancet validates what many experts I’ve chatted with have been talking about for years: Most people who think they’re gluten sensitive probably don’t have a problem with gluten after all.

I interviewed lead study author Jessica Biesiekierski, PhD, associate professor and head of human nutrition at The University of Melbourne, via email, about how her team conducted the study and what they found.

Table of contents:

• Breaking down the new gluten sensitivity study

• Why you may feel sick after eating bread

• What to do if you think you might be gluten sensitive

• The bottom line on gluten sensitivity

Breaking down the new gluten sensitivity study

Biesiekierski’s team of researchers wanted to answer a simple but controversial question: Is gluten really the problem for people who feel unwell after eating bread or pasta?

“Millions now avoid gluten, yet the science has been inconsistent,” she says.

The study specifically looked at the research around “non-celiac gluten sensitivity (NCGS),” which refers to people who feel sick after eating gluten but don’t have celiac disease or a wheat allergy.

As the study authors note, there’s a lot of uncertainty in the medical community about whether NCGS is a distinct gluten disorder.

For the study, the researchers pulled together every placebo-controlled gluten-challenge study published—this included over 18 double-blind trials as well as over 40 mechanistic studies looking at the immune system, the gut lining, the microbiome, and the gut-brain connection.

“We analyzed them as one body of evidence to understand what’s actually causing symptoms in people who believe they’re ‘gluten sensitive,” says Biesiekierski.

What they found: “In study after study, gluten reactions were rare and usually small, and many people who were convinced gluten made them unwell reacted just as strongly to placebo,” explains Biesiekierski.

Meta-analyses showed only 16%–30% of people with self-reported gluten sensitivity actually have symptoms triggered by gluten.

These findings didn’t totally surprise Biesiekierski. “I’ve been seeing hints of this pattern for years,” she says. “But what did surprise me was just how consistent the evidence has been across two decades of research.”

When you look at all the blinded trials together, she says, “the lack of a clear gluten-specific response is remarkably consistent.”

“In study after study, gluten reactions were rare and usually small, and many people who were convinced gluten made them unwell reacted just as strongly to placebo.” - Jessica Biesiekierski, PhD, lead study author

Why you may feel sick after eating bread

So, if gluten isn’t to blame, what is? Well, it turns out there are a couple of things going on here.

For starters, Biesiekierski’s team confirmed symptoms are largely caused by FODMAPs—short-chain carbohydrates that are poorly absorbed in the small intestine—rather than gluten.

FODMAPs (which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) are fermented by gut bacteria when they reach the large intestine, producing gas and drawing in water, explains Biesiekierski.

For people with a sensitive gut—especially those with irritable bowel syndrome (IBS)—this can lead to bloating, abdominal pain, or changes in bowel movements, she says.

“Symptoms frequently improved when FODMAPs were reduced, even when gluten was added back in,” notes Biesiekierski.

It’s easy to understand why you’d default to thinking gluten is responsible for your GI woes, though.

Gluten-based products like bread, pasta, and cereal are high in FODMAPs—and when you go gluten-free, that often means removing a lot of high-FODMAP foods from your diet, says Biesiekierski.

The gut-brain connection is also at play.

Similar to what doctors see in IBS patients, the researchers found that in people with NCGS, the digestive system becomes more sensitive, causing the brain to interpret normal gut signals as discomfort, explains Biesiekierski.

NCGS is therefore more like conditions such as IBS (a gut-brain disorder) than a true gluten disorder, according to a press release from the study authors.

What to do if you think you might be gluten sensitive

First things first: If you’re having symptoms and you think they may be related to gluten, don’t go gluten-free on your own.

“See a doctor to rule out celiac disease and wheat allergy before removing gluten—otherwise, the tests won’t be accurate,” says Biesiekierski.

If the tests come back negative, you should make an appointment with a registered dietitian. They “can guide a structured approach to figure out what’s actually driving symptoms,” says Biesiekierski.

A low-FODMAP diet is usually pretty effective in cases like this. “It temporarily reduces foods that are commonly fermented in the gut—things like wheat products, certain fruits and vegetables, onions, garlic, beans, and some dairy,” says Biesiekierski.

It’s important to note that a low-FODMAP diet isn’t meant to be long-term. “After a short restriction phase, foods are reintroduced to identify personal triggers and broaden the diet again,” says Biesiekierski.

The bottom line on gluten sensitivity

As Biesiekierski points out, “avoiding gluten when you don’t need to can be expensive, socially limiting, and nutritionally imbalanced.”

Gluten-free products are, on average, 139% more expensive in the US and often lower in fiber and micronutrients.

That’s why it’s a good idea to get checked out by a doctor first to see if you have celiac disease or a wheat allergy—and if you don’t, you should work with a dietitian to pinpoint what else could be bothering you.

Biesiekierski also wants you to know this: Recognizing that something other than gluten is causing your GI symptoms doesn’t minimize your experience.

“It actually opens the door to treatments that are more personalized and effective than long-term food avoidance,” she says.

To that end, her team is running the world’s first fully online IBS clinical trial, comparing two evidence-based treatments: the low-FODMAP diet and an exposure-based therapy that retrains the gut-brain connection. If you live in the US, you can find out more and join the trial here.

Finally, as someone living with celiac disease, I think it’s important to highlight that all this confusion around “gluten sensitivity” can be seriously harmful to celiacs.

For example, I often see gluten-sensitive folks online claiming they can eat regular sourdough bread because it’s lower in gluten, when in reality it’s lower in FODMAPs.

Many celiacs read these posts and think they can do the same—not realizing the person sharing this advice doesn’t actually have a diagnosed gluten-related disorder.

Being as accurate as possible helps protect people who truly need to avoid gluten 100% of the time. I hope this study clears up confusion and dispels rampant misinformation about gluten.

What are your thoughts on this new study? Drop a comment and let me know!

Sources:

• Jessica Biesiekierski, PhD, associate professor and head of human nutrition at The University of Melbourne

• Gut. “Global prevalence of self-reported non-coeliac gluten and wheat sensitivity: a systematic review and meta-analysis.” 28 October 2025. https://gut.bmj.com/content/early/2025/10/13/gutjnl-2025-336304

• MarketsandMarkets. Gluten-Free Products Market Size, Trends & Forecast 2029. https://www.marketsandmarkets.com/Market-Reports/gluten-free-products-market-738.html

• Celiac Disease Foundation. What is Celiac Disease? https://celiac.org/about-celiac-disease/what-is-celiac-disease/

• Mayo Clinic. Wheat allergy. https://www.mayoclinic.org/diseases-conditions/wheat-allergy/symptoms-causes/syc-20378897

• National Geographic. Is gluten really that bad for you? Here’s what happens when you stop eating gluten. https://www.nationalgeographic.com/science/article/gluten-free-diet-health-effects

• The Lancet. Non-coeliac gluten sensitivity. Volume 406, Issue 10518, 22–28 November 2025. https://www.sciencedirect.com/science/article/abs/pii/S0140673625015338

• Beyond Celiac. What is Gluten Sensitivity? https://www.beyondceliac.org/celiac-disease/related-conditions/ncgs/

• Monash University. FODMAPs and Irritable Bowel Syndrome. https://www.monashfodmap.com/about-fodmap-and-ibs/

• Mayo Clinic. Irritable bowel syndrome. https://www.mayoclinic.org/diseases-conditions/irritable-bowel-syndrome/symptoms-causes/syc-20360016

• The University of Melbourne. Gluten sensitivity: It’s not actually about gluten. https://www.unimelb.edu.au/newsroom/news/2025/october/gluten-sensitivity-its-not-actually-about-gluten

• Nutrients. “Persistent Economic Burden of the Gluten Free Diet.” 14 February 2019. https://celiacdiseasecenter.columbia.edu/wp-content/uploads/2019/07/2019-Persistent-Economic-Burden-of-the-Gluten-Free-Diet.pdf

• Springer Nature. “Gluten-free Diet, a Friend or a Foe, an American Perspective.” Volume 80, article number 8, (2025). https://link.springer.com/journal/11130

• Monash University. Sourdough processing & FODMAPs. https://www.monashfodmap.com/blog/sourdough-processing-fodmaps/

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We’ve had so much fun connecting with other celiacs and making new gluten-free friends! For our next event, we’re launching a walking club in New York City. Our first walking event will take place this upcoming Saturday, November 15, at 11 am in Chelsea.

See the details below:

You can RSVP here, or if you can’t make it but want to stay up-to-date on future events in NYC, drop your email address here and I’ll you know the next time we have something on the calendar.

All attendees will be able to join our exclusive online community for celiacs and have the chance to enter to win a special giveaway for gluten-free cookies from Tate’s Bake Shop. Hope to see you there!

What other kind of IRL celiac gatherings do you want to see? Let me know in the comments!

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My most recent endoscopy and bloodwork showed that my celiac disease was under control. However, I was struggling with constipation and low iron levels, so she wanted to look into what else could be causing these symptoms.

Given rates of colon cancer among young people are growing, she understandably didn’t want to take any chances. (While the recommended age to get your first routine colonoscopy is 45, I’m 37.)

Plus, I had already met my insurance deductible for the year from the endoscopy, so this would be fully covered. So, I scheduled a colonoscopy for a few months out and proceeded to spend a whole lot of time freaking out about it.

ICYMI, a colonoscopy is a procedure during which a doctor examines the inside of your large intestine, which includes your colon. You must clear out your large intestine as much as possible by drinking a laxative solution so your doctor can adequately see what’s going on in there.

I had heard so many people talk about how awful the bowel prep was that it truly took all of my willpower not to cancel my appointment. I ended up going through with it at the end of August, and cue the unpopular opinion: I actually didn’t think it was that bad.

Sure, the prep wasn’t exactly fun, but if you’re someone who has gut issues already, then spending the night on the toilet isn’t really that big of a deal, IMO. That said, there are definitely a few things you can do to make your colonoscopy prep go smoother (pun intended).

Here’s what I tried—and what worked for me.

Disclaimer: The following information is meant for educational purposes only and isn’t intended as medical advice.

Table of contents:

• Find the right colonoscopy prep for you

• Switch up your eating habits a few days before

• Be strategic on the clear liquid diet

• Prepare to entertain yourself

• Pamper your derrière

• Try not to stress about it

Find the right colonoscopy prep for you

I heard so many horror stories about the liquid prep you have to consume before a colonoscopy that I was seriously dreading it. What I learned during my research, though, is that there are a few different options—and some may be easier for you to tolerate than others.

My doctor happened to prescribe me what’s known as a “low volume prep.” This involves drinking a smaller amount of liquid than other common prep solutions. (The brand I was prescribed was ClenPiq.)

I found some posts online that recommended drinking ClenPiq through a large straw to lessen the taste and then chasing it with a can of ginger ale. While the solution certainly didn’t taste good, it wasn’t as disgusting as I thought it would be.

What’s more, only having to drink two small bottles (each followed by a handful of cups of liquid spread out over many hours) made the experience a lot less daunting than having to chug a giant gallon of prep solution.

Switch up your eating habits a few days before

While fiber is key for a healthy gut, it’s pretty much the last thing you want to eat ahead of your colonoscopy. As recommended by Kaiser Permanente, starting on a low-fiber diet (aka a low-residue diet) three to five days before your colonoscopy is a good idea.

Why? Well, sticking to a low-fiber diet leading up to your procedure will help curb the amount of undigested food that has to move through your large intestine. This will make it easier to clear out your colon and will also make things more comfortable for you.

Examples of gluten-free low-fiber foods include low-fat cheeses and low-fat ice cream, eggs, tofu, well-cooked chicken, white rice, gluten-free white bread, and bananas.

It certainly wasn’t the most exciting, but I basically lived on the BRAT (bananas, rice, applesauce, and gluten-free toast) diet for the three days before my colonoscopy.

The week before my procedure, I was on vacation with my family in Lancaster, PA, and stocked up on this gluten-free white bread for this exact purpose.

Everyone is different and should follow their doctor’s specific instructions, but I had no issues completing the prep when I followed the low-fiber diet.

Be strategic on the clear liquid diet

The day before your colonoscopy, you need to be on a clear liquid diet. I was worried that I’d be hangry (or possibly even faint from not eating), but this wasn’t the case.

For starters, I made sure to include bone broth as one of my clear liquids, which I actually found to be quite filling. As WebMD explains, bone broth contains about 10 grams of protein per serving, which can help make you feel fuller longer.

While on the clear liquid diet, you can also “snack” on clear popsicles and Jell-O (you just have to avoid anything orange, red, or purple since these could be mistaken for blood).

I loaded my freezer with lemon and lime ices and made a batch of lemon Jell-O ahead of time. When I started to feel hungry late at night while doing the prep, I would have a popsicle or a cup of Jell-O to trick my mind into thinking I was eating.

Prepare to entertain yourself

Before starting your prep, you’ll want to do another kind of prep so you’ll be ready to go. Sign off work and put your OOO on. Load your laptop up with TV shows and movies (my entertainment of choice was Real Housewives reruns), make sure it’s fully charged, and leave it in the bathroom for easy access.

Have a book handy so you can catch up on reading (I was able to finish this novel). I have a NY Times Games subscription, so I did some easy crossword puzzles on my phone. I even bought an extra-long charging cable I could use in the bathroom.

I also ended up doing some online shopping from the bowl to make myself feel better—I deserved a gift after what I was putting my body through, right? Specifically, I placed a Sephora order for these eye shadow sticks, tinted lip balm, frizz-fighting spray, styling cream, and hairspray. This gave me something to look forward to.

Pamper your derrière

Trust me, you—and your butt—will thank me for this tip. You’ll be making lots of bathroom trips throughout the night, and all that wiping can irritate this sensitive area.

This was by far the worst part of the prep for me—by the end of the night, it felt like I was burning down there. (I have hemorrhoids, which likely made things worse.)

What I found helpful in easing this was using unscented baby wipes, applying diaper cream in between bathroom visits, and taking warm baths as needed. (The irritation was completely gone after my procedure, BTW.)

Try not to stress about it

I know, this is easier said than done—and I definitely did stress a ton before my colonoscopy. But now after having gone through it, I can tell you, the experience really wasn’t that scary.

I survived a day without eating solid food, the prep solution didn’t make me nauseous, and I definitely didn’t need to waste my money on a box of adult diapers. (YMMV, but multiple people had me convinced I wouldn’t be able to make it to the bathroom in time, which wasn’t the case for me at all.)

Sure, I didn’t enjoy my evening, but I consider the discomfort to be a minor inconvenience in the grand scheme of things. I’m glad I went through with the colonoscopy, and I now have peace of mind knowing exactly what’s going on with my health.

Luckily, my results came back normal (minus the aforementioned hemorrhoids) so I don’t have to do this again until I’m 45! And now that I know what to expect, I won’t hesitate to schedule my next colonoscopy then.

Sources:

• Gastroenterology Consultants of San Antonio. Types of Colonoscopy Prep Methods. https://www.gastroconsa.com/types-of-colonoscopy-prep-methods/

• Cleveland Clinic. Colonoscopy. https://my.clevelandclinic.org/health/diagnostics/4949-colonoscopy

• UChicago Medicine. Colonoscopy Prep: Instructions, Types and Expectations. https://www.uchicagomedicine.org/cancer/types-treatments/colorectal-cancer/screening-diagnosis/colonoscopy

• Kaiser Permanente. Low-fiber diet for colonoscopy preparation. https://healthy.kaiserpermanente.org/washington/get-care/additional-services/gastroenterology/colon-diet-low-fiber

• Beth Israel Lahey Health Lahey Hospital & Medical Center. Low-Fiber Diet for Colonoscopy. https://www.lahey.org/news-stories/all-news-stories/stories/2019/04/low-fiber-diet-for-colonoscopy

• Virginia Gastroenterology. How to Prepare for Your Colonoscopy. https://virginiagastro.com/how-to-prepare-for-your-colonoscopy/

• WebMD. Bone Broth: What It Does to Your Body. https://www.webmd.com/diet/health-benefits-bone-broth

• Los Angeles Colon & Rectal Surgical Associates. Can I Get a Colonoscopy With Hemorrhoids? https://lacolon.com/article/can-get-colonoscopy-with-hemorrhoids

• Gastroenterology Consultants of San Antonio. 6 Best Colonoscopy Prep Tips. https://www.gastroconsa.com/6-best-colonoscopy-prep-tips/

Have you had a colonoscopy? Let me know your best tips for surviving the prep in the comments!

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The event is sponsored by Beyond Celiac and hosted by a few local Beyond Celiac ambassadors. This time around, we’ve teamed up with Impact Kitchen, a new fast casual gluten-free restaurant I’m obsessed with (and I think you will be too!).

Get all the details here:

Come hang out and make new celiac friends! You’ll also be able to purchase delicious, healthy gluten-free food from Impact Kitchen’s Nomad location (1123 Broadway, New York, NY 10010) while you’re there. You can RSVP here or by using the QR code in the flyer above.

Bonus: If you attend, you’ll have the chance to enter a fun giveaway and join my private online community for celiacs in New York City (it’s invite-only and you’ll only get the link if you attend one of my events).

Other upcoming gluten-free events

Here are a few other upcoming events in the tristate area where you can connect with others in the gluten-free community!

Supernatural Blind Wine Tasting + Gluten-Free Eats

Where/when: New York, NY: October 30, 7 pm

Matt from is teaming up with No Wine Left Behind for a Halloween-themed bash for wine lovers and gluten-free foodies. Enjoy wine flights and gluten-free bites curated by Matt (who you know from his Gluten-Free Street Gang Instagram account). Purchase tickets here.

Celiac Pizza Party

Where/when: Cherry Hill, NJ: November 11, 5 pm

Beyond Celiac ambassador Natasha is hosting a gluten-free pizza party at Barclay’s Pies. There will be an all-you-can-eat gluten-free spread and raffle baskets with gluten-free prizes benefiting Beyond Celiac. Purchase tickets here.

Let me know if you’ll be attending my event—and what you’d like to see from future events!

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Ahead, I’m sharing the best gluten-free food I ate in Salt Lake City, plus my favorite gluten-free finds from the expo.

Table of contents:

• Best gluten-free food in Salt Lake City

  • Zest Kitchen & Bar

  • Tsunami Restaurant & Sushi Bar

  • Contento Cafe

  • Good Food Gluten-Free Bakery

  • Ambrosial Bakery

• Best finds at My Gluten-Free World Expo

  • Red Plate Foods Dark Chocolate Granola

  • Franz Deli Style Gluten-Free Cinnamon Bread

  • Clean Monday Meals Billionaire BBQ Seasoning

  • Citreve Freeze-Dried Garnishes

  • Mrs. Hewitt’s Gluten-Free Focaccia Mix

Best gluten-free food in Salt Lake City

Zest Kitchen & Bar

Zest Kitchen & Bar is a vegan and gluten-free restaurant in downtown Salt Lake City, right near where I stayed. On my first day in town, my friend Tiffani and I ordered delivery for dinner. We shared the artichoke buffalo dip and pasta with vegan alfredo and sun-dried tomatoes. Everything hit the spot—I only wish I had room for dessert!

Zest Kitchen & Bar: 275 S 200 W

Tsunami Restaurant & Sushi Bar

This popular Japanese restaurant has multiple locations in and near Salt Lake City. They had a booth at the expo where I was able to sample the tasty house-made gluten-free teriyaki sauces.

A rep for the restaurant mentioned that one of the locations was featured in an episode of Secret Lives of Mormon Wives (which I finally started watching right before this trip), and I was immediately sold.

I had dinner with a group of celiac friends who were also attending the expo, and we shared a whole bunch of items. The standouts were the edamame with chili garlic; grilled skewer trio (beef, chicken, and salmon); and Jenny roll (shrimp and avocado inside with salmon, lemon slices, and ponzu on top).

Tsunami Restaurant & Sushi Bar: various locations, but I dined at River Park (10722 Riverfront Parkway)

Contento Cafe

I enjoyed a solo meal at Contento Cafe last year, and I liked it so much I knew I had to go back. I just love the vibe of this casual Mexican restaurant and could see it fitting right in in Williamsburg. I shared an order of chips and guac, shrimp enchiladas, and chicken toastadas with my friend Tiffani.

Content Cafe: 2280 S W Temple St

Good Food Gluten-Free Bakery

A trip wouldn’t be complete if I didn’t hit up at least one gluten-free bakery. Good Food Gluten-Free Bakery was a quick Uber ride from my hotel, and it was absolutely worth the visit. I grabbed a cinnamon roll with cream cheese frosting (which I devoured immediately). It had a great texture and I liked that the frosting wasn’t overly sweet.

I also bought a savory scone, which I saved for breakfast the next day. I heated it up in the microwave, which I find helps make leftover gluten-free baked goods taste better.

Good Food Gluten-Free Bakery: 423 W 800 S, Ste A113

Ambrosial Bakery

This gluten-free bakery is located in Provo, Utah, about a 45-minute drive from downtown SLC. While I didn’t have a chance to visit their brick-and-mortar location, they were at the expo selling some of their delectable treats.

I bought a raspberry pop pastry, which was incredible and so flaky. I also bought a chocolate brownie cookie to eat on my flight home and was impressed by how decadent it was. I would love to pop by their store the next time I’m in town!

Ambrosial Bakery: 275-B E 300 S

Best finds at My Gluten-Free World Expo

Red Plate Foods Dark Chocolate Granola

My friend Tiffani loves this brand’s granola so much she specifically requested they come to the expo this year—and I can tell you that the hype wasn’t overblown! I’m newly obsessed with the dark chocolate granola—it’s not too sweet and just the right amount of crunchy. I serve it over yogurt for breakfast or snack straight out of the bag. Shop now.

Franz Deli Style Gluten-Free Cinnamon Bread

I’m not a big fan of raisins, so imagine my delight when I saw Franz had a cinnamon swirl bread that didn’t contain them! Franz’s gluten-free breads are all made in a dedicated gluten-free bakery. In addition to being gluten-free, the cinnamon bread is also egg-free, dairy-free, soy-free, and nut-free. I brought a loaf home and have been enjoying it toasted with butter. Shop now.

Clean Monday Meals Billionaire BBQ Seasoning

I came across Clean Monday Meals early on in my celiac journey and I’ve been hooked on their gluten-free seasoning blends ever since. My go-to is the ranch (I use it on chicken, potatoes, and veggies), but this year I was excited to try one of their new flavors, a BBQ seasoning. It has a rich, bold flavor, and as brand founder Janae Cox shared, she uses it to make candied bacon. I’m planning to make crispy air fryer tofu bites with it. Shop now.

Citreve Freeze-Dried Garnishes

It takes a lot for a new brand to really wow me, but I’m seriously impressed by what Citreve’s founder, Nettie Frank, a Food Network alum and award-winning chef, is doing with her company. Citreve offers freeze-dried garnishes, which require virtually no prep and reduce waste. They’re perfect for cocktails and mocktails—but they’d also make a great addition to a charcuterie board. Shop now.

Mrs. Hewitt’s Gluten-Free Focaccia Mix

I picked up this gluten-free focaccia mix last year and baked it with a couple of friends when I got home. It was so good, we all questioned whether it was actually gluten-free. Naturally, I had to stock up again this year. I’m glad this was one of my first stops at the expo because it seemed to sell out by the end of day one. Shop now.

Have you been to Salt Lake City? What are your favorite places to get gluten-free food there? Drop a comment and let me know!

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Multiple content creators and publications posted glowing reviews hyping up this business. A handful of friends shared reels with me, and I drooled over the decadent-looking gluten-free cinnamon rolls.

Then, last week, I noticed discussion online about the bakery’s ingredient transparency and decided to dig a little deeper. Here’s what I learned—and what you should know before visiting.

Table of contents:

• What does “allergen-free” even mean?

• The problem with an “allergen-free” label

• How the bakery responded to customer feedback

• My Q&A with the bakery co-founder

• My take as a celiac (and a marketer)

What does “allergen-free” even mean?

According to Bub’s website, it’s an “allergen-free bakery.” What does that mean?

In a post on Threads last week, Allie Bahn, a food allergy travel expert, says, “there is no such thing as ‘allergen-free.’” Bub’s Instagram bio specifies the baked goods are “top 9 allergen-free.”

ICYMI, in the United States, the Food and Drug Administration requires packaged products to label the top 9 foods that cause allergies. These are milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybeans, and sesame.

Bahn explains that people can be allergic to 100+ foods—well beyond the top 9 allergens required to be labeled on packaging in the US. In fact, as Bahn notes, in other countries, there are anywhere from 14 to 24 major allergens that must be listed on packaging.

Some content creators even called Bub’s “New York City’s first allergen-free bakery.” But it’s worth noting that Erin McKenna has long catered to the food allergy community and opened her first bakery here 20 years ago, in 2005 (anyone remember Babycakes?!).

While she no longer has a brick and mortar store in New York City, Erin still has a couple of other locations and ships her gluten-free, dairy-free, egg-free, nut-free, and soy-free baked goods nationwide.

The problem with an “allergen-free” label

Most celiac and food allergy customers are savvy about their health and know to ask questions before ordering food. But around the bakery’s opening, some customers mentioned in online reviews that staff weren’t always able to provide detailed ingredient information when asked.

Here’s a sampling of the Google reviews:

What’s more, while the baked goods may be free of the top 9 allergens, that doesn’t mean there aren’t food allergens present in the establishment altogether.

Despite calling itself an “allergen-free” bakery, Bub’s offers whole milk for coffee drinks. Some online commenters (like the one below) have pointed out that this seems inconsistent with the “top 9 allergen-free” label.

Food allergy advocates also warn that a blanket claim like “allergen-free” could give some customers a false sense of security—particularly those who don’t have food allergies themselves but are buying products for others who do.

“By using allergen-free, I have already seen reviews that parents who do not have kids with food allergies think this food is safe for all kids with food allergies,” shares Bahn in her Threads post. “This is dangerous and inaccurate.”

How the bakery responded to customer feedback

A few of my friends in the celiac community have reached out to the bakery privately and publicly to ask about ingredients. For celiac customers, the biggest question was whether the bakery’s items contain oats—and if so, whether the oats were certified gluten-free.

Some celiacs I’ve spoken to said they were frustrated by the bakery’s initial response—that the oats were gluten-free, without clarifying whether they were certified or sharing which oat flour brand they used.

The bakery did begin answering ingredient questions in more detail on Instagram last week. Here’s a look at some of the responses:

Bub’s has also since added ingredient cards to the pastry cases. Here’s a photo an Instagram user posted on October 1:

My Q&A with the bakery co-founder

I reached out to Bub’s PR team last week to let them know I’d be publishing a piece addressing the online discussion around the bakery.

I requested an interview and emailed over a few questions about how the bakery plans to support the gluten-free and food allergy communities moving forward.

Jenn Saesue, co-founder of 55 Hospitality and Bub’s Bakery, took the time to respond to my questions below.

Q: What are your goals for Bub’s Bakery, and how do you hope the business supports the celiac + food allergy communities?

A: “At Bub’s, our goal is really simple: we want everyone to feel like they can enjoy a bakery treat without worry. Food should be about joy and connection, not stress. By keeping everything top 9 allergens free we’re making sure people with celiac disease and allergies don’t feel left out. The dream is to create a space where friends and families can come together, and nobody has to sit on the sidelines.”

Q: Can you share how staff are trained on ingredients/allergens, and whether you have plans to expand training based on community feedback?

A: “We spend a lot of time talking with our staff about not just what ingredients we use, but why we use them. That way, they can answer questions clearly and confidently. We’ve put together ingredient guides and simple systems to make sure everyone’s on the same page. And now that our physical store has opened, we’re building on that by adding new training based on the real questions and feedback we hear from our guests.”

Q: How do you hope to gain the trust of customers with celiac disease and food allergies after receiving feedback from members of the community?

A: “For us, trust comes down to being open and consistent. We try to be as transparent as possible by answering ingredient questions right on Instagram or directly when people reach out. When someone gives us feedback, we take it seriously, we respond, we adjust, and we make sure people know we’re listening. Over time, we hope those small actions show that we’re here to do this right.”

Q: Is there anything else you’d like to share on this topic?

A: “Bub’s started from the idea that everyone deserves to treat themselves without hesitation. We’re really thankful to the people who’ve shared their experiences with us so far, it’s shaped the way we think and how we move forward. We want Bub’s to feel like a place where you don’t have to second guess whether it’s safe you can just enjoy.”

My take as a celiac (and a marketer)

In my opinion, Bub’s should’ve put more consideration into its marketing strategy before opening. Customers with celiac disease and food allergies understandably get frustrated when a business doesn’t seem to take their needs seriously. This is for good reason—for food allergies specifically, anaphylaxis is severe and potentially life-threatening.

While I don’t know who was involved in the branding and marketing leading up to the launch, this is exactly the kind of situation where working with someone familiar with the nuances of celiac disease and food allergies could make a big difference.

One thing I would’ve recommended from the beginning? Make ingredient lists easily accessible—and not just the basic ingredients. For example, celiac customers need to know what kind of oats are used in baked goods since not all oats are celiac-safe.

Plus, as Bahn notes in her Threads post, “People with food allergies need to know the ingredients in the butter/oil you used, if the manufacturing for ingredients says ‘may contain’ or any other warnings, etc.” .

Going forward, Bahn suggests Bub’s brand themselves as “allergen-friendly” instead of “allergen-free.” I don’t love the phrase allergen-friendly, but something like this better gets the message across that the bakery is “aware of allergies but not free of them,” writes Bahn.

Finally, Bahn recommends changing the names of some of the pastries that normally make people with certain food allergies nervous to try them.

Case in point: As seen below from an Instagram reel from September 23, there was a “PB&J” pastry on the menu at launch. This kind of naming confusion (given the bakery is nut-free) can make it harder for food allergy customers to feel confident ordering.

This situation also reinforces my general skepticism about anything I see on social media. I don’t always trust businesses promoted by content creators, even if the creators have celiac disease or are gluten-free. You just can’t tell how careful someone is, or how much research they’ve done, from Instagram or TikTok.

That said, I’m certainly glad Bub’s is starting to address customer feedback and is actively taking steps to ensure those with celiac disease and food allergies can feel safe ordering from them.

The bottom line: I’ll continue to do my own research and vet new gluten-free establishments such as Bub’s Bakery before trying them (and I suggest you do the same!).

As a celiac, I’m lucky there are many dedicated gluten-free bakeries for me to choose from in New York City, so I can be selective about where I spend my money and what businesses I support.

Have you visited Bub’s or seen the buzz? I’d love to hear about your experience below. Your comments help the community stay informed!

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Beyond the concert, we also spent an afternoon at the Bellagio Hotel & Casino pool (full disclosure: my group was gifted with a hotel stay here…does that mean I’m officially an influencer now?), perused a super-cute bookstore called The Writer’s Block, sipped mocktails at Vanderpump Cocktail Garden (your girl loves Bravo reality shows), and lost only a small amount of money playing the slot machines.

Of course, we also enjoyed a full itinerary of gluten-free eats (because it wouldn’t be a vacation with me if that didn’t happen). So, without further ado, here are all the places I dined in Las Vegas for gluten-free food.

Just a quick note: Not every establishment on this list is dedicated gluten-free. Everyone has different comfort levels when dining out with celiac disease, so always do what works best for you and know that cross-contact is possible at non-dedicated businesses. Check out my celiac dining guide for more information on how to order food safely.

Table of contents:

• Best gluten-free food in Las Vegas

  • Yardbird

  • Harvest

  • Mon Ami Gabi

  • Senza Gluten-Free Bakery

  • In ‘n Out Burger

  • Eggslut

Best gluten-free food in Las Vegas

Yardbird

Our first night in town, we trekked over to Yardbird in The Venetian. This casual southern restaurant serves up gluten-free chicken and waffles, which the three of us shared, along with deviled eggs, cheesy grits, and crispy Brussels sprouts.

We also ordered the Texas Twinkie appetizer. (How could we not? It was labeled gluten-free, after all!) In case you were wondering, this was a bacon-wrapped jalapeño with short rib, pimiento cheese, BBQ glaze, and ranch dressing.

I’ll be honest: This ended up being way too much food for three people, but it was all really good. I think my favorite thing I ate here was the cheesy grits.

Yardbird: The Venetian Resort Las Vegas, 3355 S Las Vegas Blvd

Harvest

Harvest is a relaxed fine dining establishment inside the Bellagio Hotel & Casino. My friends and I were gifted dinner here on our second night. Everything was so delicious and the server was very knowledgeable about what was gluten-free and celiac-safe, so I would definitely go back if I’m ever in Las Vegas again.

We shared jumbo shrimp cocktail as an appetizer, and I had wild salmon as my entree. We also shared a few sides, including sauteed mushrooms and spring risotto, which was the highlight of the meal for me.

Harvest: Bellagio Hotel & Casino, 3600 S Las Vegas Blvd

Mon Ami Gabi

Before the BSB concert, on our last night, we grabbed an early dinner at Mon Ami Gabi in the Paris Las Vegas Hotel & Casino. We shared shrimp cocktail again, and I ordered the petite greens salad with grilled chicken as my entree.

We also got a side of fries to share. We didn’t want to overdo it, and this was the perfect amount of food before the show. (Bonus: All of the gluten-free dishes came with an “allergy” stick in them!)

Mon Ami Gabi: Paris Las Vegas Hotel & Casino, 3655 S Las Vegas Blvd South

Senza Gluten-Free Bakery

One of the food highlights from my trip was visiting Senza Gluten-Free Bakery. A bit of a ways from the Strip, we Ubered here on our last day to try a variety of gluten-free baked goods (and I wisely picked up a few extra pastries for my flight home).

I enjoyed the strawberry glazed donut immediately and had a flaky chocolate croissant on my way back to NYC. This bakery is on my list to visit again so I can try more sweet and savory options!

Senza Gluten-Free Bakery: 9640 W Tropicana Ave, Unit 119

In ‘n Out Burger

We knew we had to get to In ‘n Out Burger while we were in Las Vegas—and it didn’t disappoint. (We loved it so much, we went twice.) To order, I told the cashier I had a gluten allergy and asked for my burger protein-style (which means it comes in a lettuce wrap).

I also asked for a packet of “spread” on the side so I could put the sauce on my burger myself and prevent cross-contact. I got a side of fries and a strawberry milkshake during our first stop here as well.

In ‘n Out Burger: 3545 S Las Vegas Blvd, Suite L24

Eggslut

I woke up early one morning and ventured over to The Cosmopolitan to pick up a breakfast sandwich from Egglsut. I read a review on Find Me Gluten-Free that they often run out of gluten-free bread, so I wanted to make sure I got my hands on breakfast.

Despite there being a long line, it moved fast. I told the cashier I had a gluten allergy and ordered the bacon, egg, and cheese on a gluten-free bun. I was impressed with the bread—it held up pretty well to all of the fillings!

Eggslut: The Cosmopolitan of Las Vegas, Boulevard Tower, 3708 Las Vegas Blvd S Level 2

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Have you been to Las Vegas? What are your favorite places to get gluten-free food there? Drop a comment and let me know!

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