1. Focus on Whole, Single-Ingredient Foods

– When in doubt, stick to naturally allergen-free foods:

• Proteins: Chicken, turkey, beef, eggs (if tolerated), lentils, beans, wild-caught fish
• Carbs: Sweet potatoes, rice, quinoa, GF oats (certified), millet
• Veggies & fruits: All fresh produce is naturally gluten- and allergen-free
• Fats: Olive oil, coconut oil, avocado

2. Learn to Read Labels Like a Pro

Look for “Certified Gluten-Free” AND allergen-specific claims: “Dairy-Free,” “Nut-Free,” etc.

Avoid ingredients like:

• Malt (often made from barley)
• Casein, whey (dairy derivatives)
• Soy lecithin, soy protein isolate
• Natural flavours (can sometimes hide allergens — contact the company if unsure)

3. Build a Go-To Pantry

Stock up on safe essentials:

• Baking: Coconut flour, cassava flour, tiger nut flour, arrowroot, baking soda
• Grains: Certified GF oats, rice, quinoa, amaranth
• Snacks: Applesauce, seaweed, roasted chickpeas, rice cakes, seed-based bars
• Shelf-stable protein: Canned tuna, beans, lentils, collagen protein powder (allergen-free certified)

4. Batch Cook Simple, Customisable Meals

Prep base meals that can be easily modified:

• Grain bowls: Rice + protein + veggie + olive oil drizzle
• Sheet pan meals: Roasted chicken & root veggies
• Soups: Bone broth + veggies + shredded chicken (no cream or soy)

5. Substitute Smartly

6. Avoid Cross-Contamination

• Use separate cooking tools and toasters
• Store allergy-friendly food on top shelves
• Wipe surfaces and wash hands thoroughly

 7. Watch Out for Sneaky Ingredients

• “Non-dairy” dairy-free (may contain casein)
• Vegan gluten-free (may contain wheat-based seitan)
• Stick with simple dishes: grilled protein, plain veggies, rice or potato sides

8. Make Eating Out Safer

• Call ahead to restaurants — ask about allergen protocols

• Use allergy cards or apps like ours…. The Gluten Free Global App!

• Stick with simple dishes: grilled protein, plain veggies, rice or potato sides

9. Mental Health Tip

Managing multiple food restrictions can be isolating and exhausting. It’s okay to feel frustrated.

Find community (Reddit, Facebook groups, IG creators)

Celebrate your wins (even small ones!)

Keep it simple when needed — and don’t be afraid to ask for help

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