Gluten Free: A Journey to Safe Eating

Eating out with friends should be simple. You scan the menu, pick something that sounds good and enjoy the conversation.

For people living with coeliac disease, it often takes a bit more planning, checking ingredients, asking questions and sometimes politely insisting on the safest option. For Sarah Howells, this careful approach to food has been part of everyday life for more than twenty years.

Sarah lives in North Devon with her partner, Steve, and their one-year-old golden retriever, Winston. Since 2019 she has run her website full-time, sharing recipes and advice for gluten-free living while building a supportive community of readers.

But her journey started long before the blog.

Growing up gluten-free

Diagnosed in 2002 as a child, Sarah doesn’t really remember life before gluten-free living. “I’ve not had gluten in over two decades so it’s just everyday life for me,” she says.

“I’ve not had gluten in over two decades so it’s just everyday life for me,” she says.

As a child, her mum handled most of the cooking, which meant Sarah could take the diagnosis in her stride. It wasn’t until university that navigating social meals became more complicated. “Cooking for myself was fine because I really enjoyed it, and my mum had taught us to cook growing up, so I was fairly confident with creating basic meals for myself,” she explains. “The social side I struggled with more. I went through a phase of convincing myself certain takeaways would probably be fine. They were not.”

Finding confidence

Starting her website during her third year at university gave Sarah the confidence to assert what she could and couldn’t eat. Her family and friends have always been supportive, often sending her photos of ingredients to check if she can eat them. “I love that,” she says. “It makes me reassured they’re taking it seriously and want to help. I also always get the last say in where we eat out!”

Starting her website during her third year at university gave Sarah the confidence to assert what she could and couldn’t eat.

The blog quickly became more than a personal project. It connected Sarah to a wider gluten-free community, giving her reassurance and purpose. “When people message me or come up to me at events and say they feel less alone, or have struggled less because of my recipes or the community we have created, that really means more to me than anything,” she says.

Focus on what you can eat

Sarah’s approach to gluten-free cooking is simple: focus on what you can eat, not what you can’t. “You can get into a really negative headspace, when actually there are all these amazing foods you could try and fall in love with,” she says. “I will always try anything gluten free that I can!”

This philosophy guided her first cookbook, Delicious Gluten Free Meals, published in 2023, and continues to influence her blog. Making gluten-free food enjoyable and accessible is central to Sarah’s mission, and it’s clear her readers appreciate it.

Accidents happen

Even with experience, accidental gluten exposure can happen, especially when eating out. “Oh yes! Unfortunately, no matter how strict you are, accidents happen,” she admits. “Usually, it’s when I’m eating out and it’s due to cross contamination. It’s frustrating, but beating yourself up doesn’t help, it’ll only make you feel worse.”

Her approach is practical. She rests, eats plain foods if needed and is kind to herself. “I’ve learned to listen to my body. And if I can identify what it was that ‘glutened’ me and I think it’s worth giving feedback or addressing it, I will, as education is so important to ensuring this happens less and less!”

Also read: Stop The Snack-Again Cycle With These 7 High-Protein, Low-Cal Snacks

What everyone should understand

Sarah wishes more people understood two key things about coeliac disease. First, never stop eating gluten before being tested. “The testing essentially is testing your body’s reaction to gluten, so if you don’t eat it, you’ll potentially get a false result. It’s important to rule out coeliac due to ongoing, potential complications if left untreated before going gluten free. I wish this was more widely understood, because even now people are still being told to just try going gluten free by doctors, before being tested, which is so sad.”

Sarah wishes more people understood two key things about coeliac disease. First, never stop eating gluten before being tested.

Second, she wants people to appreciate the seriousness of cross contamination. “It’s very frustrating when a restaurant offers a gluten free menu but on further investigation it turns out it’s not safe, for example the gluten free chips are fried in the same oil as gluten-containing ingredients.”

Looking ahead

Sarah continues to look for ways to support the gluten-free community. “I’m always looking for new ways I can help the coeliac community, and I am working on some fun new projects this year. My first cookbook came out in 2023, and now I’m looking at some new things I can offer my gluten free friends. But you’ll have to wait and see what’s coming!”

What matters most to her is knowing that her work makes life easier for others. Living gluten free can sometimes feel isolating, but connecting with a supportive community, sharing recipes and practical tips can make all the difference.

And a little humour along the way, like checking on the chips twice before ordering, never hurts.