Week One: The Kitchen Purge Checklist

You’ve had a few days to absorb the diagnosis. Now it’s time to deal with your kitchen.

This isn’t about perfection on day one. It’s about creating a safe space where you can eat without constant anxiety. Let’s go room by room.

The Big Question: Shared Kitchen or Celiac-Only?

Before you start throwing things out, decide: is this a gluten-free household, or are you sharing space with gluten-eaters?

Solo/Gluten-Free Household: You can (eventually) eliminate gluten entirely. Easier long-term, but a bigger upfront purge.

Shared Household: You’ll need to establish “safe” zones and protocols. More ongoing vigilance, but workable.

This guide covers both scenarios.

Phase 1: The Obvious Stuff

These have to go (or be segregated if you’re sharing):

• Bread, bagels, pita, rolls, crackers
• Regular pasta
• Most cereals (check labels)
• Flour (regular wheat flour)
• Beer (unless explicitly GF)
• Baking mixes that contain wheat
• Croutons and breadcrumbs

If you live alone, donate unopened items to a food bank. If you’re sharing, designate a shelf or cabinet for gluten items, clearly labeled.

Phase 2: The Hidden Gluten

These are trickier. Check labels and remove if they contain wheat, barley, rye, or malt:

• Soy sauce (most contain wheat; switch to tamari or coconut aminos)
• Salad dressings (some use wheat as thickener)
• Soups and broths (wheat is common)
• Marinades and sauces
• Seasoning mixes and spice blends
• Some oats (unless certified GF)
• Imitation crab and some processed meats
• Gravy mixes
• Many candy bars and treats

Rule of thumb: If you don’t know, check. If you can’t check, remove.

Phase 3: Equipment That Can’t Be Cleaned

Some kitchen items absorb gluten or have surfaces too porous to sanitize:

Replace These:

• Wooden cutting boards , Wood absorbs gluten particles. Get new ones, or dedicate old ones to gluten-free only.
• Wooden spoons and utensils , Same issue.
• Plastic cutting boards with deep knife scars , Bacteria and gluten hide in the cuts.
• Toaster , No amount of cleaning gets gluten out of a shared toaster. Buy a new one (or a dedicated one if sharing).
• Colanders with textured surfaces , Pasta residue lingers.
• Non-stick pans with scratched coating , Gluten can hide in scratches.

Evaluate These:

• Cast iron , Some say it can be re-seasoned safely; others replace it. Depends on your sensitivity.
• Baking stones , Porous. If you’ve used it for regular pizza, consider replacing.
• Silicone bakeware , Generally safe if thoroughly cleaned, but use judgment.

Probably Fine (Clean Thoroughly):

• Glass and ceramic
• Metal pans and pots (unless heavily scratched)
• Metal utensils
• Smooth plastic containers

Phase 4: The Condiment Problem

Your refrigerator door is a minefield. Every jar that’s been touched by a knife that touched bread is potentially contaminated.

High-risk:

• Butter or margarine (cross-contact from toast)
• Peanut butter (dipped knives)
• Jams and jellies (same)
• Mayonnaise
• Mustard

Options:

1. Replace all open jars , simplest approach
2. Squeeze bottles going forward , harder to cross-contaminate
3. Separate containers , one labeled GF, one for gluten-eaters
4. New rule: clean utensils only , requires consistent enforcement

I ended up buying duplicates of common condiments. It felt wasteful until I stopped getting sick.

Phase 5: Shared Kitchens (The Tricky Part)

If you’re living with people who eat gluten:

Establish Safe Zones

• Designate one shelf, cabinet, or section of the refrigerator as gluten-free only
• Use colored tape or labels to mark it
• Train everyone in the household on what this means

Separate Equipment

• Your own toaster (non-negotiable)
• Your own colander
• Your own butter/spreads
• Consider your own set of cutting boards

Cooking Protocols

• You cook first, before gluten enters the kitchen
• Or: use separate pots/pans and prepare simultaneously
• Never share cooking water (pasta water = gluten bomb)
• Wipe down surfaces before using

Communication

• Family meetings about the rules
• Patience with mistakes, firmness about patterns
• Explain the “why” so people take it seriously

The Emotional Dimension

Here’s the thing nobody tells you: purging your kitchen feels like loss.

You’re throwing away food you loved. You’re replacing comfortable tools. You’re changing the rhythm of a space that’s been yours for years.

That grief is real. It’s okay to feel it.

But you’re also creating safety. You’re building a space where you can heal. Every item you remove is a potential accidental poisoning you’re preventing.

It’s a trade worth making.

A Week One Checklist

Here’s a printable summary:

Day 1-2: Survey and Remove

• Remove obvious gluten foods
• Check condiments and sauces for hidden gluten
• Inventory equipment that needs replacing

Day 3-4: Deep Clean

• Wipe down all cabinets and shelves
• Clean refrigerator thoroughly
• Wash all reusable containers
• Clean countertops and surfaces

Day 5-6: Replace and Restock

• Buy new toaster
• Buy new cutting boards (or sanitize thoroughly)
• Replace contaminated condiments
• Stock basic GF staples (rice, GF pasta, tamari, etc.)

Day 7: Establish Systems

• Label gluten-free zones (if sharing)
• Train household members
• Create a “safe pantry” section
• Take a breath

What I’d Do Differently

When I did my purge, I tried to do it all in one day. I was frantic, throwing things out, panicking about everything I found.

What I wish I’d done: slower, more systematic, with more grace.

It’s okay to spread this out over a week or two. It’s okay to make judgment calls. It’s okay to keep that one cherished wooden spoon for non-food purposes.

The goal isn’t sterile perfection. It’s a kitchen that’s safe enough for you to relax in.

You’ve Got This

By the end of week one, you’ll have a kitchen you can trust. It won’t be perfect, no kitchen is, but it’ll be safe.

And from this safe base, you’ll learn to cook again, eat again, live again.

One cabinet at a time.