Expert Tips for Navigating a Gluten-Free Holiday Season

iStock/Thinkstock(NEW YORK) — It feels like everyone and their mother is gluten-free these days, actual allergies or not. For some, though, it’s a legitimate allergy, and eating even a little can cause a severe reaction.

No matter your reason for not eating gluten, getting through the holiday season while gluten-free can be like navigating a minefield. Take some cues from Carol Kicinski, editor-in-chief of Simply Gluten Free magazine, and Shauna Ahern, founder of Gluten Free Girl, who have been gluten-free for more than a decade and make their living off the lifestyle. Their top tips are ahead.

First look for things that are already naturally gluten free.

“The first tip I always tell people is that there is so much food that has gluten, but there’s all this food that doesn’t,” Kicinski told ABC News. “So the most simple, basic thing if you’re going to a cocktail party, look for the things that are naturally gluten free like vegetables, fruit, cheeses, meat platters, shrimp with cocktail sauce.”

Bring your own dish to share.

“My mother always taught me don’t show up empty handed, so I use that as an excuse to bring something to share that I know is safe for me to eat. It’s always appreciated and I bring enough to share and I usually will do something that’s fairly hardy,” Kicinski said. “Obviously if you’re invited to someone’s home for dinner, you can’t bring a pot roast, but an appetizer or a dessert is usually appreciated, and that way I know I can have something to eat. And keep it really low maintenance for the host by making things that don’t need to be reheated and already putting it in a nice serving dish.”

Eat before you go.

“Especially if it’s a catered event, I eat before I go. It’s so hard to not be tempted if you’re starving. I don’t make a big deal about it,” Kicinski said. “The good news is that it also keeps you from mindlessly consuming 5,000 calories at a cocktail party. And I’ll always walk around with something to drink in my hand because it’s easier to not munch on something if you’re sipping. Obviously you don’t want to have five martinis, so sparkling water is a good thing.”

“Make the party about seeing people and conversations and connections and go with a pretty full stomach. A lot of it is about retraining our attitudes,” Ahern added. “So instead of thinking free food at a party, think connections and seeing people I haven’t seen in a while. And take yourself out to dinner beforehand.”

When you’re hosting, keep it easy for your guests.

“If you’re hosting a buffet or a pot luck, have an abundance of serving utensils so that somebody’s not putting one spoon in the gluten-free thing and then into the gluten thing and back into gluten-free, because just that little bit of contact makes it not gluten-free anymore. Even keep the dishes at separate ends of the table so it’s clear,” Kicinski said. “When people ask what to bring, I always will ask them to bring things that are gluten-free. They can handle the wine, fruit, vegetable and cheese platters. I’ll take care of the main dishes so that other people are bringing salads and side dishes and that kind of thing.”

Have open conversations with a restaurant.

“If the party’s at a restaurant, nowadays it’s pretty easy to talk to the server or someone in the kitchen about whether or not that food is safe. Without making a big deal, I’ll just ask the waiter if what I’m ordering is safe. I don’t make him explain the whole menu,” Kicinski said. “I try not to be that annoying person, but the thing is it’s the hospitality industry — they want you to be pleased, so you don’t have to be afraid to ask about it.”

Take it easy on yourself.

“If you’re new to gluten free, it’s going to be easy for you to psychologically feel left out, so anticipate that,” Ahern said. “Give yourself other treats or make sure you go to the party with one friend who gets it so you can turn to your ally and vent if needed. Don’t be blindsided by the fact that it might be a tough time for you.”

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