A Day in My Gluten-Free Life: Navigating Food, Friends & Everything in Between

People often assume eating gluten-free is just about switching to a different brand of bread but for me, it’s a full-time lifestyle. Whether you’re coeliac, gluten-intolerant, or avoiding gluten for other health reasons, you’ll know that every day brings its own little challenges (and victories).

Here’s what a typical day looks like for me:

7:30am – Breakfast & Label Reading

The day starts with breakfast, usually something quick and safe, like gluten-free porridge or toast with almond butter. I’ve learned (the hard way) that I can’t just assume anything is gluten-free, even if it seems like it should be. I’m a pro at scanning labels now, if you’ve ever caught someone squinting at tiny ingredient lists in the supermarket, it was probably me!

10:00am – Coffee Break (and Snack Prep)

At work, the biscuit tin calls to everyone. Sadly, it’s not a safe space for me. So I always bring my own gluten-free snack, usually something like one of The Gluten Free World’s cupcakes. A lifesaver). It’s small, but these moments of normality, joining in with a sweet treat, really matter.

12:30pm – Lunchtime Logistics

Eating out is… complicated. Even when something is marked gluten-free, cross-contamination is a constant worry. Most days, I bring my own lunch. A rice salad with roasted veg, maybe some leftover curry with GF naan. Not the most glamorous meal prep, but it keeps me safe, and I know exactly what’s in it.

3:00pm – The “Is That Gluten-Free?” Moment

Someone brings in birthday cake. It’s kind, it’s thoughtful… but it’s not gluten-free. These moments still sting, if I’m honest. I’ve learned to smile, say “no thank you,” and dig out my backup treat. Sometimes I bring a couple of gluten-free cupcakes from home to join in the celebration without feeling left out.

6:00pm – Dinner Time

Dinner is usually the easiest part of the day. I cook at home, I control the ingredients, and I know my kitchen is gluten-safe. Tonight, it’s a creamy mushroom risotto and a side salad. Comfort food with zero stress. I’ve built up a great collection of go-to gluten-free recipes and honestly, my family doesn’t even miss the gluten anymore.

8:00pm – Netflix, Tea & Treats

Evening is when I finally unwind. A hot cup of tea, maybe a Bakewell or a slice of lemon drizzle cake, and something cosy on TV. It’s the small comforts that make this lifestyle manageable and actually really satisfying.

Living Gluten-Free Isn’t Always Easy, But It’s Doable

The truth? Some days are tough. Some days, I feel left out, frustrated, or just plain tired of having to think so much about food. But over time, I’ve found my rhythm, my routines, and my go-to treats (thank you, Gluten Free World). It’s not just about surviving, it’s about living well, one gluten-free day at a time.

We’d love to hear your story too.

Everyone’s gluten-free journey is different and sharing our experiences helps others feel less alone. If you’d like to be featured on our blog or social media, get in touch with us, drop us a message. We’d be honoured to share your voice.