What would I do if I had to switch to a Gluten-Free diet today?

Short story: make sure I'm safe, and have fun with it.

A colleague of mine was recently diagnosed with celiac disease. She was instantly overwhelmed by the sudden need to rethink every meal, but she remembered my eating habits and asked me for advice. It got me thinking—what would I do if I had to switch to gluten-free overnight, with all the knowledge I’ve accumulated over the last 10 years?

Friedman’s - New York

Understand What’s Off-Limits

The first thing I’d do is make sure I’m safe and give my gut a chance to recover from years of inflammation. You need to get clear on what contains gluten. It’s not just about bread and pasta—gluten hides in sauces, seasonings, beer, and even unexpected places like soy sauce and certain candies. Reading labels will become second nature.

I think the easiest way to start would be to stick to a diet similar to paleo. Eating just fish, meat, and vegetables with minimal seasonings (olive oil, salt, pepper) keeps you safe. Potatoes and rice round out meals with easy and nutritious carbs.

Find Easy Swaps

Since a life without pasta, bread, and pizza is hard to imagine (at least for most of us!), I’d then focus on finding replacements. Instead of wheat pasta? Brown rice or lentil pasta. My favorite brands are Massimo Zero, Rummo, and Jovial. Craving toast? There are some excellent gluten-free breads out there (though trial and error is key). Take the time to explore and test local gluten-free bakeries. I’d also lean on naturally gluten-free staples like potatoes, quinoa, and rice.

Master a Few Go-To Meals

I’d make sure to have a few reliable, satisfying meals in my back pocket—maybe a hearty grain bowl with roasted veggies and tahini dressing, a creamy polenta dish, or a chickpea pancake loaded with fresh toppings. The goal: meals so good I wouldn’t even miss the gluten.

Be Smart About Eating Out

Dining out can be tricky. I’d research gluten-free-friendly spots and get comfortable asking questions—cross-contamination is a real concern. And when in doubt? Stick to simple, naturally gluten-free options like grilled proteins and salads with a safe dressing. Either way, it’s always best to remind the waiter that you have celiac disease and need special care in food preparation.

Have Fun with It (or at Least Find the Silver Lining)

Going gluten-free doesn’t have to feel like deprivation. I’d explore new cuisines (many Asian and Latin American dishes are naturally gluten-free), experiment with alternative flours, and maybe even master the art of gluten-free baking.

If you weren’t a baker before, you’ll likely become one soon. The reality is, most packaged gluten-free goods:

• Have long ingredient lists, half of which are hard to pronounce and even harder to recognize

• Cost significantly more than their “regular” versions

• Have a processed, industrial taste that often leaves you unsatisfied

That’s why switching to homemade baked goods is both healthier and more convenient.

For my colleague, this transition feels overwhelming right now, but I reassured her—it’s totally doable. If I had to make the switch today, I know I’d get the hang of it. And who knows? I might even discover some new favorite foods along the way.

I’d love to hear from those of you who’ve been through this—what helped you the most when going gluten-free?