Thanksgiving is a wonderful time to gather with loved ones, but if you’re managing celiac disease, it’s essential to stay vigilant about food safety. As a your go-to Registered Dietitian for celiac disease, here are my top tips to help you enjoy a safe and gluten-free holiday.
1. Plan Ahead
Planning is key to a stress-free Thanksgiving! If you’re not hosting, talk to your host about your dietary needs. Offer to bring a couple of gluten-free dishes. This ensures you’ll have safe food to enjoy and takes the pressure off others to accommodate your needs. As a dietitian for celiac disease, I suggest checking for gluten-free labels on all pre-made products used in cooking. Reading labels for gluten is crucial, as gluten can hide in unexpected places. Many foods have hidden gluten components, so knowing how to read labels for gluten sources and identifying safe ingredients are essential skills.
Thanksgiving tables are a cross-contamination minefield, especially if you’re newly diagnosed with celiac. Separate gluten-free food from other dishes, and make sure gluten-free items have their own serving utensils. If you’re hosting, label dishes as gluten-free so guests know to handle them with care. Although there are safe limits, and remember that even small amounts of gluten can cause issues like nausea and vomiting in those with celiac. Protect your meal with vigilance to avoid unintended gluten exposure.
3. Bring Snacks and Safe Foods
When in doubt, bring backup food. Pack gluten-free items from your favorite gluten-free products list. Some handy options include gluten-free protein bars, crackers, and pre-packed charcuterie. This way, you’ll have safe food on hand even if other options aren’t gluten-free. If you’re uncertain about what to eat after being glutened or how to ease symptoms of being glutened, sticking with safe, familiar snacks can help. I often tell clients, "Don’t rely on what others *think* is safe; it’s better to be cautious and prepared." You can check out my top tips for recovering from gluten exposure here.
4. Watch Out for the Main Dishes
Turkey and stuffing are Thanksgiving staples, but they can also be risky. Traditional stuffing and gravy contain gluten, so make your own or bring a gluten-free alternative. Double-check any seasonings or broths in the turkey. If you’re unsure, remember that homemade dishes often give you more control over gluten levels. Reading gluten-free labels carefully is essential, as is understanding what gluten-free labeling means—especially if a product claims it’s "gluten-free."
Sometimes, despite all precautions, people with celiac disease may experience symptoms after gluten exposure, like nausea after gluten or celiac nausea. It’s wise to know what to do if you get glutened, whether through a trusted people's reset bath routine or other soothing methods. You can also consult a celiac nutritionist or celiac dietitian for tailored recovery advice. For acute symptoms like celiac vomiting, have a plan to help your body recover from gluten exposure.
Final Thoughts
Thanksgiving doesn’t have to be a struggle if you have celiac disease. With careful planning, label reading, and an understanding of safe ingredients, you can enjoy a worry-free holiday. For those newly diagnosed with celiac, consider consulting with a dietitian in celiac disease for more tips on gluten-free coaching or label reading techniques. I’m grateful to be your gluten-free dietitian and wish you a safe, delicious holiday!
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