The holidays are supposed to feel magical… but if you have celiac disease, they can also feel like a minefield. Between potluck dinners, mystery gravies, and “Oh, I’m pretty sure it’s gluten-free,” it’s easy to end up anxious—or worse, sick—when all you wanted was a cozy night with family and friends.

Over the years, I’ve learned a few simple rules that make the whole season easier, calmer, and a lot safer. They’re not dramatic or complicated—they’re just the things that actually work.

1. Bring something you know you can eat.

Never walk in empty-handed. Whether it’s a dish, a snack plate, or even a little picnic in your bag, make sure you have at least one safe option.

This is not about being polite—it’s about self-preservation. Holiday kitchens are chaotic, and even well-meaning people can cross-contaminate a dish in seconds.

2. Eat before you go.

This one changed everything for me.

When you arrive already fed, there’s no desperation, no guessing, no settling for “probably fine.” You can relax, talk, enjoy yourself, and eat your own food if you need to—without starving or stressing.

3. You don’t owe anyone a medical dissertation.

You can simply say,

“I have celiac, so I’m eating what I brought. I find a nice transition is always telling them that you’re here for the people and that’s the most important thing for you. Most people appreciate that and don’t feel insulted when you don’t eat their food.

Most people truly do not want the full backstory, and you don’t need to justify your choices. You know what’s safe for your body. That’s enough.

4. Don’t take unnecessary risks.

Holiday parties are not the time to experiment or hope for the best. If something feels questionable, don’t eat it. There is nothing—nothing—worse than being stuck at someone else’s house, sick, nauseous, bloated, or doubled over wishing you could teleport home. I’m sure like me you have lots of well meaning family members who say oh they’re gluten-free but try to remember back when you first started eating gluten-free. Did you make mistakes, I know I did. It takes time to understand all the hidden places gluten can be.

Your job is not to make other people comfortable. Your job is to stay healthy.

5. Bring your “just-in-case” medical kit.

I always keep a few essentials with me:

Digestive enzymes Ox bile (if you need it) Zinc carnosine or NAG Any calming, soothing teas Whatever helps your body recover when things go wrong

It’s not a sign of fear—it’s just smart planning.

6. And finally? Let yourself enjoy the night.

When you walk in prepared, calm, and not starving, you get to be present. You get to laugh, sip your drink, enjoy the lights, and feel like… a normal human being, not a walking food-allergy hazard.

Celiac doesn’t get to steal your holiday season.

Preparation is freedom. 🌲✨