What Should I Eat? Dealing With Gluten-Free Decision Fatigue

Have you ever experienced that frustrating moment when you’re standing in front of the refrigerator thinking, “What do I eat?” You can combat gluten-free decision fatigue by preparing ahead! Making a meal plan, creating a shopping list, and finding new ways to make old favorites make it easy-peasy to eat gluten free. 

Dealing with gluten-free decision fatigue

To address this decision fatigue, we need a plan of action. To be more precise, we need to know how we are going to execute our day-to-day life. Let’s dive in and start simple.

Reading labels

This may be a no brainer for many of you, but it is important to ensure you are always reading labels. Companies change protocol and manufacturers frequently, and a food that was once gluten free may not necessarily stay that way.

So how do we read labels? These four easy steps can help:

1. Look for a certified gluten-free label.
2. Look to see if it says “contains wheat” or “contains gluten” at the bottom of the ingredients.
3. Read through ingredients to see if you see any common gluten-containing culprits, such as wheat, barley, rye, malt, etc.
4. If in doubt, call the company using the phone number that is listed on the package to confirm if the product is gluten free.

The Spoonful app can also be a big help.

Meal planning

The next thing to do is make a list of meal ideas — breakfast, lunch, dinner, desserts and snacks. Have at least five to 10 in each category, depending on how often you like to eat the same things within a two-week time frame.

Think of what you already cook. Do you need to change any of the ingredients to make it gluten-free or even healthier? Don’t be afraid to alter a recipe you have had for years — this is where you get to experiment and have some fun! 

Choosing brands

Let’s face it — gluten-free shopping becomes expensive when you are buying products that do not taste good and don’t get used. I have a gluten-free guide with good choices for over 130 products.

Also, if you feel overwhelmed with your gluten free life, know that you are not alone. I have been there. I have been through the trenches trying to figure out how to wrap my head around it all. But let me tell you, I have learned some incredible things along my journey. These key principles help me stay in the right headspace and also be educated, informed and have children who thrive with their gluten-free lives. I have taught them how to advocate for themselves, and I want to help you do the same.