Diagnosed with Celiac Disease? 10 Things I’d Do Differently Today

When I was diagnosed with celiac disease back in 2009, the only advice I was given was to "just eat gluten free." That was it. No guidance, no support, no deeper education on what this autoimmune disease actually meant for my body or my life.

And if I’m being honest, it took me years to truly start feeling better.

So, if you’re newly diagnosed (or you’ve been gluten free for a while and still don’t feel great), I want to share the things I wish someone had told me from day one. This could save you time, energy, frustration, and even years of trial and error.

These are the exact things I’d do differently if I was starting from scratch today.

1. I’d Focus on Gut-Healing Nutrition from Day One

Yes, going gluten free is essential. But it’s only the beginning.

After a celiac diagnosis, your gut is damaged- and it takes time (and the right food) to heal. Back then, I just swapped out regular products for gluten free versions. Most of them were processed, packaged, and lacking in nutrition.

Instead, I’d focus on real, whole foods:

• Lots of fresh fruit and veg

• High-quality protein

• Healthy fats (like avocado, olive oil, seeds)

• Naturally gluten free grains like quinoa and rice

• Gut-healing foods like bone broth and fermented veggies

  
  

The goal isn’t perfection. It’s giving your body what it needs to heal, repair, and actually absorb nutrients again.

2. I’d Ask My Doctor to Check for Deficiencies

Celiac disease affects the small intestine, which is where most of our nutrients are absorbed. So, if you've been eating gluten for years unknowingly, there's a good chance your levels are low- especially iron, B12, vitamin D, magnesium, and folate.

Ask your doctor for a full blood panel, and don’t be afraid to get a second opinion if they brush it off. You deserve answers. And the sooner you address any deficiencies, the sooner you’ll start to feel more like yourself.

3. I’d Learn to Read Labels Like A Pro

Reading food labels should’ve been one of the first things I mastered - but no one taught me how. I had no idea how to check for hidden sources of gluten or what ingredients were actually safe.

Now I know how to confidently read labels and double-check for:

• Gluten-containing ingredients

• Ingredients that sound scary but are actually safe (like glucose syrup from wheat in Australia)

  
  

And most importantly - label reading is different depending on where you live. Australian standards are stricter than in the US, and that’s why so much online advice can be confusing.

4. I’d Take Cross Contact Seriously - From the Start

Back then, I didn’t understand the concept of cross contact at all. I kept using the same toaster, the same chopping boards, and I’d just ask for “gluten free” when eating out without asking any further questions.

Now I know that even a crumb is enough to trigger an autoimmune response - and damage the small intestine.

I would’ve replaced:

• The toaster

• Chopping boards

  
  

And learned how to safely eat out without feeling terrified or awkward.

5. I’d Get Support from Someone Who Actually Gets It

The first “expert” I saw was a dietitian who literally Googled a list of gluten free products and printed it off while I sat in the room. That’s what I paid for. No joke.

There’s a big difference between someone who understands nutrition - and someone who lives with celiac disease and knows the day-to-day challenges.

Working with someone who gets both the science, and the emotional toll can make a world of difference. That’s exactly why I became a certified holistic health coach - and why I now focus specifically on supporting women with celiac disease.

6. I’d Track My Symptoms Early On

One of the biggest game changers for me was learning to track my food, symptoms, mood, and sleep. Before that, I couldn’t figure out what was making me feel off - or whether something was a one-off or part of a bigger pattern.

Through tracking, I discovered:

• My lactose intolerance (even though I tied to ignore it for many years - yep silly me)

• Which brands I could trust

• How stress was impacting my body

• How I felt after certain meals or when I didn’t sleep well

  
  

You don’t need to track forever. But doing it for a couple of months can give you so much clarity. I have a daily health tracker available here if you want to start.

7. I’d Be Wary of Facebook Groups and Google Searches

The internet is full of helpful people. But it’s also full of confusing (and sometimes completely wrong) information. When I scroll Facebook groups now, I see arguments, conflicting advice, and way too much fear-mongering.

It’s easy to feel overwhelmed, anxious, and more confused than when you started.

If you’re in groups that make you feel worse, it’s okay to leave. Focus on building a solid understanding from trusted sources - and don’t second guess yourself every time a stranger posts a rant about oats or restaurant menus.

8. I’d Ditch Food Fear Sooner

I used to be scared to eat out. I made my husband order for me. I felt like I couldn’t trust anyone. And honestly, that level of anxiety sucked the joy out of food and social events.

I still take precautions of course - but I now know what questions to ask, how to communicate my needs, and how to eat safely without panic.

You can enjoy life again. It just takes practice and the right tools.

9. I’d Focus on Balance Over Perfection

As I trained to become a health coach, I learned about the dangers of food obsession. With so many conflicting dietary theories out there, it’s easy to fall into perfectionism.

That’s why I live by the 80/20 rule: 80% of the time, I eat beautiful, nourishing whole foods while 20% of the time, I enjoy treats that I enjoy.

As long as it’s gluten free, I don’t stress over it. Food is fuel - but it’s also joy, connection, and part of living.

10. I’d Look Deeper if I Still Felt Off

Even after cutting gluten, some people still feel sick. That was me for a while - and in hindsight, there were other things that I could've dived into:

• Lactose intolerance

• Parasites

• Stress and burnout

• Low nutrient levels

• Hormonal imbalances

  
  

If you’re doing everything “right” but still feel tired, bloated, or foggy - listen to your body. Don’t accept “you’re fine” as an answer if you know you’re not.

If You’re Ready for Support…

I created The Healthy Celiac Collective because I know how frustrating it is to go through this alone.

Inside the Collective, I support women just like you with:

• Weekly live coaching

• Gut healing strategies

• Meal planning

• Mindset tools

• And my personal support to help you feel good again

  
  

It’s everything I wish I had access to once I got the gluten free part of living with celiac sorted....all the added extras about getting my health back on track.

If you’re ready for proper support from someone who gets it, come join me. If doors are closed, be sure to jump on the waitlist for the next group intake.

Find out more here belindawhelan.com/collective