5 COMMON MISTAKES TO AVOID WHEN STARTING A GLUTEN-FREE DIET

Fortunately, many common mistakes can be avoided early on with the right information and tools. Here are 5 common pitfalls to watch out for that can make your transition to gluten-free eating smoother, and, most importantly, more enjoyable and sustainable!

1. Cutting Out Gluten Without Understanding the Real Implications

Many people decide to go gluten-free for various reasons :

• Digestive sensitivities ;

• Unexplained pain or discomfort ;

• Perceived effects on energy ; 

• Curiosity, often influenced by popular trends. 

This shift can be essential, especially for those with celiac disease or non-celiac gluten sensitivity.

That said, it’s important to take the time to properly assess whether such a change is necessary, and to approach it in an informed and well-supported way. Cutting out gluten without a valid reason or professional guidance can lead to nutritional imbalances, such as low fibre intake or deficiencies in certain micronutrients. It can also increase food-related anxiety or stress.

With proper planning and support, it’s entirely possible to follow a gluten-free diet while maintaining good nutritional balance. It’s a good idea to speak with a registered dietitian nutritionist who can offer a personalized assessment to help you better understand your symptoms and actual needs, and provide tailored advice to support you.

2. Misreading Gluten-Free Labels

One of the most common traps for beginners is not knowing how to correctly read food labels. A crucial first step in removing gluten from your diet is understanding which foods contain it. The acronym BROW is a helpful tool to identify gluten-containing grains:

• B for Barley

• R for Rye

• O for Oats (unless certified gluten-free, due to cross-contamination risk)

• W for Wheat (and its derivatives: triticale (a wheat–rye hybrid), spelt, kamut, farro, durum, semolina, bulgur, etc. )

If any of these appear in the ingredient list or under “Contains,” the product contains gluten.

Relying Only on the “Gluten-Free” Logo: Sometimes Too Cautious

Many people rely exclusively on certified “gluten-free” products marked with the crossed-out wheat symbol. While this symbol is essential for people with celiac disease, it’s not always necessary to be this strict if you have a gluten sensitivity or intolerance.

In fact, products that may contain trace amounts of gluten (e.g. labelled “may contain”) are often well tolerated by non-celiac individuals. Avoiding these entirely can make your diet unnecessarily restrictive, complicate meal planning, and reduce your enjoyment of food.

3. Forgetting the Importance of Fibre

When you cut out gluten-containing foods like bread, pasta, and wheat-based cereals, you’re also removing key sources of dietary fibre. Yet fibre plays a vital role in :

• Digestive health

• Appetite regulation

• Blood sugar control

• Heart health

Too often, people new to a gluten-free lifestyle turn to ultra-processed substitutes that are low in fibre, protein, and micronutrients.

A gluten-free diet can quickly become unbalanced if you don’t take care to replace excluded grains thoughtfully.

Naturally Gluten-Free Whole Grains

There are many fibre-rich, gluten-free grains and starches you can include:

• Quinoa : great in salads, as a side, or even in snack bars

• Buckwheat : delicious in pancakes, savoury crêpes, or grain bowls

• Certified gluten-free oats : perfect for breakfast or snacks

• Plus many others : brown rice, wild rice, millet, amaranth, teff, sorghum, etc.

Legume-based products like chickpea or lentil pasta are also excellent options. Swap them into your favourite pasta dishes for a gluten-free version that’s rich in fibre and protein!

4. Lack of Planning and Inspiration

Not Knowing Where to Find Gluten-Free Products

Shopping for gluten-free foods can be overwhelming if you don’t know where to look. A common mistake is spending hours wandering grocery aisles or jumping from one store to the next. To save time and energy:

• Consider ordering gluten-free products online, such as our ready-made meals

• Check the gluten-free section of your usual grocery store (often near the natural or organic foods)

• Look up specialized grocery stores or bakeries in your area that offer gluten-free options

Diving In Without Ideas

A gluten-free diet can quickly feel repetitive if you don’t actively look for inspiration. A common mistake is not seeking out enough easy, tasty recipes at the start. Here are some tips to help keep things fresh and enjoyable:

• Create a go-to list of 5 to 10 favourite gluten-free meals

• Explore cuisines that are naturally gluten-free, like:

• Mexican: corn tortillas, chili, Mexican rice

• Indian: dhal, basmati rice
  Asian: rice dishes, rice noodles, stir-fries

• Use online platforms offering gluten-free recipes, such as our partner TeamNutrition

5. Thinking You Have to Do It All Alone

Switching to gluten-free eating is a major lifestyle change. Many people think they have to figure it all out by themselves, but getting help from a registered dietitian can make a huge difference. It can help you avoid deficiencies, boost your confidence, learn how to build balanced meals, and adapt your diet to your specific needs.

A dietitian can help you:

• Better understand how gluten impacts your health

• Avoid common gluten-free pitfalls

• Provide concrete tools: grocery lists, meal ideas, tips for eating out or while travelling

Special Consideration for Celiac Disease

If you’ve been diagnosed with celiac disease, gluten must be eliminated entirely and permanently, even in very small amounts. This requires constant vigilance and extra precautions, since cross-contamination can be enough to harm your intestinal health.

In this case, it’s strongly recommended to consult a dietitian with experience in celiac disease. They’ll help you avoid mistakes, prevent deficiencies, and build a safe, balanced diet that supports your long-term health.

Make the Transition Easier With the Right Tools

Changing your eating habits might seem daunting, but with the right preparation, habits, and personalized support, gluten-free eating can become a healthy and enjoyable routine. Surround yourself with trusted resources to set yourself up for success!

Starting a gluten-free diet and want to be guided through a process tailored to your reality, without falling into common traps? Book an appointment with a registered dietitian nutritionist today to begin your journey with clarity and confidence.