Approaches to what you can do to stay safe during the Christmas festivities

This article by Nicole Marie is additonally published in the

Coeliac Australia Magazine December 2024 Edition

Nicole Marie is an Australian Accredited Practising Dietitian specialising in coeliac disease and supporting individuals living a gluten free lifestyle. Through Nicole’s online private practice Gluten Free Kitchen, she offers expert guidance and personalised support to help coeliacs navigate their diagnosis and overall gluten free living. Nicole recognises that coeliac disease in particular, involves complexities beyond simply avoiding gluten, which is why she provides tailored support specifically designed to help coeliacs in managing their condition effectively.

Christmas is a time for family, friends and delicious food, but for those with coeliac disease, it can also bring anxiety, even after sharing your dietary needs. Navigating festive gatherings requires extra care, as small mistakes can quickly ruin your day. Feeling excluded from traditional meals can also make Christmas time harder and it’s normal to feel frustrated or anxious.

Here are some of my go-to tips as a dietitian specialising in coeliac disease:

Designate a ‘Gluten-Free Safe Zone’ at the Table: If you're eating at a family-style table, ask to designate a specific section for any gluten free dishes. This ensures they are not placed next to gluten-containing food, preventing confusion and crumbs from spilling over.

BYO foil or mat for the BBQ: If you are using a shared BBQ or grill, bring your own foil or special BBQ mats to create a barrier between your gluten free food and the grill surface. Even a small speck of leftover marinade or crumbs from previous use can contaminate your meal.

Watch out for double-dipping: This is something that a lot of people mindlessly do, it is super important to be aware that double dipping in sauces or condiments can lead to gluten contamination. Bring your own small portion of dips, or suggest to the host to use separate serving spoons to prevent double dipping and ensure gluten free items stay safe.

Use colour-coded or labelled serving tools: A practical way to prevent cross contamination is to use colour-coded or labelled gluten free utensils for gluten free dishes. This ensures everyone is aware and can make clear distinctions between gluten free and gluten-containing items.

Pre-clean kitchen spaces: If you are helping to cook in someone else's kitchen, wipe down countertops, cutting boards and utensils beforehand to remove any potential gluten residue. Ask that gluten free dishes be prepared first and kept separate.

What to tell people (and those who may not believe you) & what coeliacs should be looking out for (ingredients or foods could include gluten)

One of the biggest challenges coeliacs may face during the festive season is dealing with people who may not fully understand or believe the seriousness of coeliac disease. 

When explaining coeliac disease to others, it’s important to be clear and upfront about your condition. Explain that coeliac disease isn’t a dietary preference or an allergy, it’s an autoimmune condition where even tiny amounts of gluten can cause harm. 

A helpful way to explain coeliac disease is by comparing it to a nut allergy. You can say, "Just like you wouldn't expose someone with a nut allergy to small traces of nuts, the same applies to coeliac disease but with gluten. Although coeliac disease is not an allergy, ingesting the smallest amounts of gluten causes harm. The difference is, the reaction isn’t always visible, as it's happening inside, where ongoing damage can lead to long-term health issues that may not be reversible." 

You may also need to gently emphasize that gluten isn’t just found in bread and pasta, it can be hidden in many unexpected foods like sauces and dips and cross contamination is a real risk. 

When it comes to what coeliacs should be looking out for during the festive season, like mentioned, gluten can hide in unexpected items, especially in traditional Christmas dishes. Be cautious of any sauces (BBQ, salad dressings, teriyaki, hoisin, worcestershire or soy sauces), particularly gravy (often thickened with wheat flour), stuffing and even cooked meats that have been marinated or seasoned, as many of these can contain gluten.

It is also important to watch out for gluten in cakes, puddings, crackers, biscuits and processed meats, as many of these items contain wheat flour. Always check the ingredients in chocolates and sweets, as some may be processed in facilities that handle gluten, even if it does not have gluten containing ingredients.

Published: Coeliac Australia Magazine December 2024 Edition