If you’ve ever struggled to separate dietary needs and changes you need to make for your actual health from diet culture noise, you’re not alone. There’s so much chatter out there about what we should (and shouldn’t) eat, what’s good for this and that, and, oh, you really should cut out that food. 

How do you know the difference between what you should actually limit or avoid for your health versus diet culture nonsense? To take it a step further, what do you do if you get a diagnosis of something like celiac disease or a serious food allergy, where it’s imperative you avoid gluten in all forms.

Today, I’m excited to have guest Carrie Saunders, host of The Gluten Free Engineer Podcast, explore how to cope with food restrictions and find joy in eating again after a medical diagnosis like celiac disease. 

Carrie’s story 

Like many moms, Carrie was trying to lose pregnancy weight and get back to what felt like her new normal after having kids. She went on the Primal Blueprint diet, which is essentially paleo, and fell in love with the 80/20 rule (eat whole foods 80% of the time, eat what you want the other 20%). She’d eat well through the week, then enjoy her “cheat day” on Friday, which included eating all the grains. But after a few weeks, she started to notice she felt terrible – like body aches, headaches, stomach issues – the weekend after she ate those foods, every single time.

After doing some research, Carrie learned about Celiac disease. She went to her doctor and was soon diagnosed. Suddenly, the confusing symptoms she’d been experiencing throughout her life – being very underweight, GI issues – made sense. After focusing in on the nutrients she needed, Carrie has found where her body is meant to be.  

Why those confusing symptoms may be a sign of a medical condition

Diet culture often tells us that feeling bad after eating that piece of bread, that brownie, that scoop of ice cream is a punishment for not having whole foods. The truth is that those telling symptoms – an upset stomach, GI issues, feeling feverish – could be symptomatic of something else. 

Instead of chalking the symptoms up to your body punishing you for that doughnut, start tracking your symptoms. Everybody’s different – reactions may show up quickly or as long as two to three days, so be patient and kind with yourself.

Now, let’s be clear: this is not a food diary. This is not what diet culture tells you to do to be “aware” of what you’re eating. This is a judgement-free, unbiased noticing of what foods may be irritating your system and causing problems. The more informed you are, the easier it is to advocate for yourself and get the healthcare you need. 

How to find joy in eating after a medical diagnosis

Now, when people hear gluten-free, they often think of it being a restrictive diet. In fact, some people try going gluten-free basically as a weight loss diet. But if you have Celiac disease or another diagnosis, eliminating these foods isn’t trendy: it’s self-care. But making that mindset shift to embrace your new lifestyle isn’t always easy. Here’s a few tips to help: 

• Replace, don’t eliminate. Find ways to still have the pizza, the birthday cakes, the occasional donut. Don’t eliminate your comfort foods, but find modifications so you can still have and enjoy them. 
• Check labels carefully. Many gluten-free products are what Carrie calls “nutrient hollow” because they’re low on nutrients and high in sugar and preservatives. Taking a quick look at the label will ensure you’re still getting the nutrients you need. 
• Check for contamination. If you’re avoiding a certain food or group of foods for a medical reason, make sure your kitchen tools (or the tools of anyone preparing food for you) are free of contaminants, like traces of dairy milk on the steamer mug or crumbs from bread with gluten in the toaster.
• Trust your gut, literally and figuratively. The more your body heals, the more sensitive you are and the more aware you are to possible contaminants. If you notice that everyone’s eating out of that bag of gluten-free chips or something tastes off in a restaurant, trust your instincts.
• Know your why. You’re not gluten-free as a lifestyle choice. You’re doing it to support your body and your health. Coming back to your why helps keep you steady when people start questioning your choices or saying, “Oh, come on, just a bite.” You’re doing this for you. 

How to trust your body against after feeling betrayed by it 

In the initial phase of a diagnosis that requires you to approach food a little differently, it’s common and normal to feel betrayed by your body. As you work through the emotions, remember your body isn’t working against you. It isn’t malfunctioning. It simply requires different support. 

→ One of the most important things to do early on is to find a support group. (Carrie has a great one for those with Celiac disease.) Finding people who are dealing with the same situation is crucial to feel supported, but also to get tips on how to deal with eating out or social situations. 

→ Plan ahead so you don’t feel surprised or caught off guard. Where are you eating lunch tomorrow? How can you prepare now to make the experience easy and get the nutrition you need? 

→  Always have a snack with you. You never know when you’ll be in a situation where you get hungry and there just aren’t any options that will support your health journey. 

→ Give yourself grace. We’re human. Mistakes happen. You’re embarking on a new journey and there’s bound to be a few bumps in the road. Be kind to yourself and your body as you go. 

Why restriction for medical reasons doesn’t have to equal deprivation

All too often in diet culture, restriction equals “deprivation.” But it doesn’t have to. You still have full permission to eat the foods you love and not feel restricted. 

In the beginning, this might be a little more difficult. You might feel restricted or suffocated, but take Carrie’s advice: “Start looking for those opportunities of how can I make this situation better next time.” 

Give yourself grace here because your health is important. You need to take care of your nutrition and you deserve to have fun at the backyard barbeque, the holiday party, the family get together. 

When you start working on shifting your mindset along those lines, you’ll find happiness with whatever food restriction you may have. And remember..you’re worthy, just as you are.

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Search for Ep.191 (Transcript): Coping With Food Restrictions and Finding Joy in Eating Again After a Medical Diagnosis Like Celiac Disease

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