Health, nutrition
What it means to live gluten-free – myths, truths and everyday challenges
What does it mean to live gluten-free in real life – without sugar-coating, but also without unnecessary fear. In this blog, we debunk myths, explain the difference between a fad diet and coeliac disease, and offer practical advice for everyday life.
What is gluten and why does it harm some people
Gluten is a protein found in wheat, rye, and barley. It does not cause problems for most people, but for those with coeliac disease, it can pose a serious health risk. In their case, even the smallest amount of gluten triggers an immune response that damages the intestinal lining and leads to issues with nutrient absorption, chronic fatigue, digestive disorders, and more.
There are also individuals with non-coeliac gluten sensitivity who do not exhibit an autoimmune response but still experience symptoms upon consuming gluten, such as bloating, headaches, or fatigue.
Coeliac disease ≠ a passing fad
In the last decade, a gluten-free diet has often been promoted as a weight loss method or a healthy lifestyle. This has caused confusion and downplayed the seriousness of treating coeliac disease. Coeliac disease is not a fad—it is an autoimmune disorder that requires a strict and lifelong gluten-free diet. For those diagnosed, there is no 'break' or 'cheat day'.
Hidden presence of gluten – surprising sources
Gluten often hides where you wouldn't expect it:
in sauces (soy sauce!),
meat products,
sweets,
dietary supplements,
cosmetics (e.g. lipsticks, creams).
Therefore, reading labels and trusting certified products is essential.
Gluten-free social life: restaurants, feasts, travel
One of the biggest hurdles for coeliacs is social life. Lunches with friends, weddings, travel—all require extra planning. In restaurants, it's not enough that something is 'gluten-free'—it's also important to ensure there's no cross-contamination. A safe experience means the staff understands the importance of gluten-free food preparation.
Psychological impact and exclusion
Many coeliacs report feelings of isolation, embarrassment, and fear of consuming the wrong food. Some choose to stay home to avoid the risk. Therefore, a supportive environment—in family, work, and society—is crucial.
Tips for those new to the gluten-free lifestyle
Start with basic, naturally gluten-free foods (fruit, vegetables, meat, eggs, rice).
Use certified products.
Get to know local and online communities.
Do not be afraid to ask or demand information in restaurants.
How to help a friend with coeliac disease?
Do not offer food if you are not 100% sure it is safe.
Include the person in meal planning.
Show support – including choosing a gluten-free menu for everyone on special occasions.
Summary
Living without gluten is not a fashion trend; for many, it is a necessary path to health. Although it may seem complicated at first glance, with knowledge, support, and the right resources, it is possible to create a full, tasty, and safe gluten-free life. The most important things are understanding the differences, hidden sources of gluten, and the significance of community. If you have someone with coeliac disease in your circle, be a support, not a hindrance.
Blog posts
