10 Ways to Avoid Getting Glutened During the Holidays

10 Ways to avoid getting glutened include careful planning, clear communication, and knowing which foods to avoid. The holidays are a time for celebration, family gatherings, and delicious food—but for those with gluten sensitivity or celiac disease, they can also be a minefield of potential gluten exposure. This essential guide will help you manage the season safely.

Here are 10 essential tips to help you stay safe and enjoy the holidays at your next gathering.

With this guide, simple preparation, and vigilance, you can enjoy the holiday season without getting glutened. 

1. Plan with Your Host

Whether you’re attending a family dinner, a work party, or a friend’s gathering, communication is key. Don’t hesitate to reach out to your host in advance and let them know about your gluten-free needs. Offer to bring a dish (or several, check out our list of 34 + Favorite Gluten Free Potluck Dishes), or one of our Gluten Free Appetizers For Entertaining, that you know is gluten-free, ensuring that you’ll have options to enjoy.

2. Know the Ingredients in Holiday Favorites

Many traditional holiday dishes are made with ingredients that may contain hidden gluten—like soy sauce, gravies, and pre-made spice mixes. Check out our list of  10 Must Have Gluten-Free Ingredients. Take the time to ask questions about how food is prepared or offer to bring a gluten-free alternative. Opt for fresh vegetables, meats, and naturally gluten-free sides.

3. Watch Out for Cross-Contamination

Cross-contamination is one of the most common ways people with celiac disease or gluten sensitivity get accidentally “glutened.” Be cautious when food is buffet-style, and ask if utensils, cutting boards, or serving trays have been in contact with gluten. Check out this comprehensive guide for cross-contamination prevention.

4. Pack Snacks for the Road

If you’re traveling for the holidays, always pack gluten-free snacks. Airports, rest stops, and roadside diners may not have many gluten-free options, so it’s best to be prepared. A few options to pack include gluten-free granola bar, nuts, or fruit.

5. Be Cautious with Alcohol

Alcohol can be another hidden source of gluten. Beer, malt beverages, and many liqueurs may contain gluten. Stick to gluten-free beers or spirits like wine, cider, or distilled liquors (vodka, rum, whiskey, etc.). Always check labels if you’re unsure. Check out this guide for delicious gluten-free alcoholic drinks to try.

6. Create a Gluten-Free Dessert Bar

Holiday desserts are often the highlight of any festive meal, but many contain gluten—think pies, cakes, cookies, and pastries. Set up a gluten-free dessert station with options like flourless chocolate cake, gluten-free cookies, or a gluten-free pie so everyone can indulge without worry. Here is a complete list of our special gluten-free desserts.

7. Ask About Ingredient Substitutions

Often holiday recipes can be adapted to be gluten-free with just a few swaps. For example, you can use gluten-free flour blends, almond flour, rice flour, and starches such as tapioca or arrowroot to replace regular wheat flour. Offer to help your host make these simple substitutions or suggest an easy gluten-free recipe you have tried and know is fail-proof. A great article to read is Gluten-Free Flours & Grains What You Need To Know.

8. Know What to Avoid at Buffets and Potlucks

At buffets or potlucks, be extra cautious when selecting food. Items like pasta salads, breaded appetizers, and even some sauces can easily contain gluten. If you’re unsure whether something is safe, it’s better to ask than to risk an accidental reaction. Check out our 16 Most Popular Gluten-Free Potluck Salads for a hostess gift.

9. Bring Your Food

When in doubt, it’s always a good idea to bring your gluten-free dishes. This ensures you have a safe meal to enjoy, and it can also introduce others to how delicious gluten-free food can be. Think gluten-free stuffing, mashed potatoes, or even a festive dessert. Check out these amazing 5 Gluten-Free Tiramisu Dessert Recipes.

10. Educate Friends and Family

Sometimes, people around you may not fully understand what “gluten-free” means or how crucial it is to avoid even tiny traces of gluten. Take the time to educate your family and friends on how detrimental it is for someone with gluten sensitivity. The more they know, the better they will understand and help keep you safe. Here is some great information on How To Recover After Being Glutened.

Gluten-Free Puff Pastry Spinach Cheese Cups

Summary

The holidays are a joyful time of celebration, and avoiding gluten can be challenging. By planning, staying informed, and communicating with your hosts or restaurants, you can enjoy many holiday traditions without worrying about gluten. 

With these 10 tips, you can enjoy festive meals, snacks, and desserts without the stress of gluten exposure, allowing you to focus on what matters most—spending quality time with family and friends. And lastly, check out our amazing list of 30 New Year’s Eve Gluten Free Favorite Foods  for inspiration.

Happy Holidays,

Kristina xx