How to Avoid Cross-Contamination with Coeliac Disease 💛🍽

One thing that isn’t talked about enough with coeliac disease? Cross-contamination. When I was first diagnosed, I had no idea how serious it was. Nearly four years on, I’ve learned the hard way that even a single crumb can make me seriously ill.

I’ve recently been 'glutened' twice, and both times I was unwell for weeks with symptoms like extreme bloating and complete loss of appetite. So I want to share what’s helped me avoid cross-contamination, both at home and when eating out.

🏡 At Home: Small Changes, Big Difference

🔥 Separate Toaster or Toaster Bags

This is non-negotiable! One small mistake like using the wrong side of the toaster has triggered symptoms for me. Either get a dedicated gluten free toaster or use toaster bags (which are great for travelling too!).

🪵 Avoid Wooden Utensils

Wood can absorb gluten and is harder to clean properly. I personally stick to metal or silicone utensils, and I’ve also switched my cutting boards and rolling pins to gluten free-only ones.

🧈 Double Up on Butter (and Other Spreads)

Breadcrumbs love to hide in shared spreads! It’s so much safer (and easier) to keep two butters one for gluten free use and one for everyone else. The same goes for jam, Nutella, or any condiments. Squeezy bottles also help avoid double-dipping!

🍝 Strainers/Colanders

If you’re making both gluten and gluten free pasta, use two colanders or always strain the gluten free pasta first. This is an easy place for cross-contamination to happen and often forgotten.

🏷 Label Everything

It helps to label the gluten free side of the toaster, your own butter/spreads, or even have a dedicated shelf for gluten free items in the cupboard. It reduces confusion—and helps protect your food from accidental contamination (or someone eating your £5 loaf of GF bread 😅).

👉 I actually sell gluten free kitchen labels in my store to help make this even easier 💛

🍽 Eating Out: Staying Safe at Restaurants

🗣 Translation Cards

These are a GAME CHANGER. Whether you’re travelling abroad or eating out locally, a translation card clearly explains coeliac disease and the risk of cross-contamination.

Even when I explain it verbally, I’m never 100% sure the message is getting through. A card can be handed to waitstaff and chefs, and ensures nothing is lost in translation.

➡️ You can grab yours visit the ‘Shop’ page on my website!

🔍 Do Your Research

Before visiting a new place, I always check reviews or use apps like Find Me Gluten Free or Atly. Seeing other coeliacs approve a restaurant gives me peace of mind and helps me avoid places with poor cross-contamination practices.

✅ Look for Accredited Restaurants

Accreditations like Coeliac UK, or other national coeliac organisations, show that a restaurant has had training and meets gluten free safety standards. In the UK, chains like Pizza Express are a safe bet. Here in Canada, I try to find restaurants that understand coeliac disease not just "gluten free trends."

✨ Final Thoughts

Getting ‘glutened’ is horrible, and it can feel isolating or frustrating when others don’t understand how serious it is. But these small habits and precautions help me feel safer, more confident, and healthier.

You're not being difficult. You're protecting your health and that is always worth it 💛