Gluten-Free Holiday Eating Made Easier: How to Stay Safe and Enjoy Your Season

The holiday season is upon us, a time for gathering with the people we love and, of course…food. I always look forward to this time of year, but sometimes the expectations of the “perfect” holiday can feel a little too high. We picture cozy gatherings, beautifully set tables, and everyone enjoying their favorite seasonal dishes. But when you have celiac disease or must eat gluten-free for any reason, that picture can be a bit different.

My own vision of a perfect holiday is simple: sitting at home, looking at my lit-up Christmas tree with family and friends around me. But for those of us with celiac disease or other food restrictions, the reality can be more complicated. Holiday gatherings revolve heavily around food, and that can add a layer of stress that others might not even realize exists. What’s meant to feel festive can quickly become mentally exhausting when you’re analyzing every bite, every shared utensil, every surface, and every well-intended dish.

I don’t know about you, but I don’t want to spend holiday gatherings explaining why I can’t eat certain foods or giving a crash course on cross-contact. Unless someone has food restrictions or loves someone who does, they often don’t understand how much energy it takes to navigate these situations. I was diagnosed with celiac disease in 2013, and even now, I still sometimes feel awkward telling someone that I can’t eat something they lovingly prepared. It’s not about being ungrateful; it’s about not getting sick. But that doesn’t make those conversations easier.

Over the years, I’ve learned a few different ways to manage holiday meals. None of them is perfect, and honestly, I choose which approach to take depending on the people involved, how comfortable I feel, the environment I’m walking into, and how mentally tired I am from thinking about food. At times, I feel confident and ready to advocate for myself; other times, I’m just trying to conserve my energy and enjoy the moment.

Option 1: Host the Gathering

Hosting gives you control over the food, which can be a huge relief. You know exactly what’s in each dish and how everything was prepared. You can approach this in two ways:

• Have guests bring a dish to pass, but clearly separate gluten-free and gluten-containing items. This usually means educating people about cross-contact, something that can sometimes be an uphill battle. Not everyone understands that a crumb can make us sick or that “gluten-free ingredients” don’t necessarily make something safe if it wasn’t prepared carefully.

  
  

• Make all the food yourself, which guarantees safety but also places a lot of responsibility on your shoulders. It’s wonderful to provide a safe meal, but the planning, prep, and cleanup can be overwhelming, especially during an already busy season.

  
  

When I host, I often set aside a portion of safe food for myself and my daughter before the meal begins. It gives me peace of mind, knowing that no matter what happens, once everyone starts serving themselves, we have something safe.

Option 2: Bring a Safe Dish to Share

Homemade gluten-free chicken and biscuits

Bringing a main dish you know you can eat ensures you won’t go hungry. A protein works best because it gives you a good base to fill you in case there aren't other options. Once you arrive, you can supplement your meal with fruits or vegetables if the host has any you feel comfortable with.

This option is especially helpful when you’re attending gatherings where the host is kind and well-meaning but not familiar with gluten-free cooking. It allows you to participate without stressing about every detail in the kitchen.

Option 3: Bring Your Own Plate of Food

Gluten-free chicken cutlets, potatoes, and vegetables

Preparing your own full meal at home and taking it with you is completely valid. In fact, many of us rely on this approach more often than we admit. But sometimes I still feel uncomfortable because people ask why my food looks different or they stare at my plate, confused about where it came from. It can make you feel singled out, even though you’re simply taking care of yourself.

Still, this option removes so much uncertainty. You can relax knowing the meal in front of you is 100% safe, which sometimes makes the gathering more enjoyable overall. You can focus on the people, not the food.

Option 4: Eat Before You Go

This is truly an underrated strategy. Showing up with a full stomach removes pressure and lets you enjoy the gathering without hovering around the buffet table, worrying about what you can eat. And if you discover there are safe options once you arrive? Great, you can always eat again.

This approach shines when you’re attending an event where you know food won’t be the main focus, like a gift exchange, open house, or brief visit. It’s simple, effective, and often the least stressful option.

The truth is, I rotate through all of these strategies depending on the situation, how well I know the host, how ambitious I feel, or how drained I am from endlessly thinking about food safety. There is no one “right” way to navigate holiday meals when you have celiac disease or follow a strict gluten-free diet. What works one year, or even one day, might not work the next.

This holiday season, remember to take care of yourself. Speak up when you need to. Make sure you have safe food. And choose whatever approach brings you the most peace. You don’t have to justify your choices to anyone.

Your well-being matters, and you deserve to enjoy the holidays on your own terms, gluten-free, stress-free, and most importantly, feeling well.