The first 30 days

The first 30 days after a celiac diagnosis can feel overwhelming. There's so much to learn, so much to change. But you don't have to figure it all out at once. Focus on the basics: making your kitchen safe, learning to read labels, and finding your footing in social situations.

Week 1: Kitchen safety basics

Your kitchen reset

You don't need to throw everything away today. Start with the highest-risk items: shared toasters, wooden cutting boards that touched bread, and condiment jars with crumbs. See our kitchen cleaning deep dive for a complete checklist.

Priority items to address immediately:

• Shared toaster (get your own or use toaster bags)
• Wooden cutting boards (replace or dedicate separate ones)
• Condiment jars that had contaminated utensils in them
• Colanders used for regular pasta
• Wooden spoons and porous utensils

What to remove and what to keep

Keep anything that's naturally gluten-free and hasn't been contaminated. Remove anything with wheat, barley, or rye—or anything that might have touched them. When in doubt, if it's porous or hard to clean thoroughly, consider replacing it.

Safe to keep: metal utensils, glass dishes, ceramic plates (if thoroughly cleaned), stainless steel pots and pans (if thoroughly cleaned).

Consider replacing: wooden cutting boards, wooden spoons, scratched non-stick pans, toasters, and anything with visible contamination that can't be thoroughly cleaned.

Week 2: Learning to read labels

Understanding ingredient lists

In the U.S., wheat must be listed as an allergen. But barley and rye can hide under other names. Learn to recognize hidden sources of gluten. See our label reading masterclass for a complete guide.

Common hidden sources: malt (usually from barley), modified food starch (check the source), soy sauce (often contains wheat), and many processed foods.

Certified vs naturally gluten-free

Some products are naturally gluten-free (like fresh fruits and vegetables). Others are certified gluten-free, meaning they've been tested and verified. When you're newly diagnosed, certified products can give you peace of mind. See our article on certified vs naturally gluten-free for more information.

Week 3: Cross contact basics

Cross contact happens when gluten-free food touches something that had gluten on it. Even tiny amounts can cause damage. This isn't about being picky—it's about staying healthy. See our complete guide to cross contact for detailed information.

Key areas to watch:

• Shared kitchen equipment (toasters, cutting boards, etc.)
• Restaurant kitchens (shared fryers, prep surfaces)
• Manufacturing facilities (some products are made in facilities that also process wheat)
• Social situations (potlucks, family gatherings)

Week 4: Social situations and eating out

Eating out without panic

Start with restaurants that already have gluten-free menus. Call ahead. Ask questions. It gets easier with practice. See our guide on finding safe restaurants for detailed strategies.

Key questions to ask:

• Do you have a gluten-free menu?
• Do you have a dedicated gluten-free prep area?
• Are your fryers shared or dedicated?
• How do you prevent cross contact?

Social scripts that protect you

"I have celiac disease, so I need to avoid gluten completely—even small amounts make me sick." That's usually enough. You don't owe anyone a medical history. See our guide on explaining to coworkers for workplace-specific scripts.

For family gatherings, you might say: "I'd love to bring a dish to share. I have celiac disease, so I need to be careful about what I eat, but I want to contribute."

What to do when you get glutened

Rest. Hydrate. Be gentle with yourself. Track what happened so you can avoid it next time. It's not a moral failure—it's a learning experience. See our guide on what to do after you get glutened for a complete recovery plan.

Common symptoms include digestive distress, brain fog, joint pain, and fatigue. Symptoms can last days or even weeks. Be patient with your body as it heals.

Building your support system

Medical team

Work with a gastroenterologist who understands celiac disease. Regular follow-ups are important to monitor your healing. See our guide on building your medical team for what to look for.

Support circle

Find at least one person who gets it. Join an online group if there's nothing local. You don't have to do this alone. See our article on friends who get it for tips on building relationships.

Consider joining a local celiac support group or an online community. Connecting with others who understand can make a huge difference.

Managing expectations

You won't get everything right in the first 30 days. That's okay. The goal isn't perfection—it's progress. Focus on the basics: safe food at home, learning to read labels, and finding your footing in social situations.

Some days will be harder than others. That's normal. See our guide on the grieving process for understanding the emotional side of diagnosis.

Looking ahead

After the first 30 days, you'll have a foundation. You'll know how to read labels, you'll have a safe kitchen, and you'll have strategies for social situations. From there, you can continue learning and refining your approach. See our what to expect in the first year guide for what comes next.