Gluten Free Engineer - Making Gluten Free Easy

Text Carrie!

Gluten-free products have come a LONG way.

There are more options now than there were when I was diagnosed.

But that also means there are a lot more chances to spend $8 on something that tastes terrible…or makes you feel terrible.

So when I see a new gluten-free product, I don’t automatically buy it just because it says gluten-free.

I have a little mental checklist I run through first.

Today I’m sharing how I decide whether a new gluten-free product is actually worth trying.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Most gluten-free mistakes aren’t happening because people are careless.

They happen because the rules are confusing.

Labels change.

Restaurants use vague language.

Products that used to be safe suddenly aren’t.

And sometimes you don’t even know what you’re supposed to be checking.

So today I want to walk through some of the most common gluten-free mistakes I see, including several I’ve made myself, and more importantly, why they happen.

Because once you understand the pattern behind the mistake, it gets a lot easier to avoid.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

I think one of the hardest parts of living gluten free is that the decision-making never really stops.

Can I eat this?

Is this restaurant safe?

Should I ask another question?

Am I being too picky?

Is it worth the risk?

And for me, over time, I’ve gotten to a point where I have a few things I simply don’t negotiate with anymore.

Not because I’m trying to be difficult.

Not because everyone else has to do it exactly the way I do.

But because getting sick just isn’t worth it.

So today, I want to walk through my gluten-free non-negotiables and how I think about safety, eating out, travel, other people cooking for me, and knowing when to just say no.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Halloween candy seems like it should be easy.

It’s individually wrapped.

It has an ingredient list.

You’ve probably eaten the same candy before.

So you should be able to just grab it and go...right?

Not always.

One of the trickiest things about Halloween candy is that the fun-size version, the seasonal shape, or the variety-pack version may not be made exactly the same way—or even on the same equipment—as the regular candy you’re used to buying.

So today I’m sharing exactly what I check before I eat Halloween candy, how we handled trick-or-treating when my kids were little, and why I don’t rely on a candy list from last year.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

When you’re first diagnosed with celiac disease, it can feel like you need to throw away half your kitchen.

New toaster.

New pans.

New cutting boards.

New spoons.

New colander.

Suddenly you’re looking around thinking:

“Can I use ANYTHING I already own?”

The answer is yes.

You absolutely do not need to replace everything.

But there are some kitchen items that are really difficult to clean well enough to safely share.

Today we’re talking about what actually needs to be dedicated gluten-free, what can usually be shared safely, and how we managed a mixed kitchen before our entire household went gluten-free.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Fall is one of those seasons that seems to revolve around food.

Football games.

Tailgates.

Band competitions.

Potlucks.

Festivals.

Chili.

Desserts.

And if you’re gluten-free, all of that can sound a little exhausting.

But after years of being full-time band parents—Friday night football games and Saturday competitions—we got pretty good at making fall events work without feeling like we were missing out.

So today I’m sharing the simple game plan we used, what we brought, what we trusted, and how I made sure my kids had food they actually wanted to eat.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Have you ever eaten something that was clearly labeled gluten-free...

maybe even certified gluten-free...

and still felt awful afterward?

Your first thought might be:

“I got glutened.”

And sometimes, yes, cross-contact can happen.

But sometimes the food really was gluten-free.

Your body just didn’t like something else about it.

Today we’re talking about why some gluten-free foods can still make you feel terrible, how to tell the difference between a possible gluten exposure and another food issue, and why learning your own patterns matters so much.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

If you're newly gluten-free and everything feels like work right now, I want you to know something:

It won't always feel this hard.

Reading every label.

Asking a million questions at restaurants.

Bringing your own food.

Traveling.

Worrying about cross-contact.

Explaining celiac disease over and over again.

In the beginning, it can feel like gluten-free living takes up an enormous amount of mental space.

But after doing this for years, most of those things that once felt difficult are just...normal now.

So today I want to talk about the things that felt really hard at first, what made them easier, and why I don't want you judging your future gluten-free life by how overwhelming it feels today.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

What if you did everything right?

You checked the food.
You asked about cross-contact.
You made sure everything was gluten-free.

And you still got sick.

What if the problem wasn’t the food at all?

What if it was the straw in your drink...or even the plate your food was sitting on?

I’ve actually gotten mildly sick from wheat-based straws before, so when I recently saw information about compostable plates made from wheat, I had to dig into it.

And yes...this is apparently one more weird place gluten can hide.

If you’re already thinking, “Great. Now I have to check my plates too?”

Don’t panic.

This episode is really about knowing what to look for—not being afraid of every disposable plate you see.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

You wake up with diarrhea, a migraine starts later that afternoon, and by the next day your joints hurt and your brain feels like it's moving through molasses.

So naturally, you start thinking:

"What did I just eat?"

But what if you're looking at the wrong meal?

One of the trickiest things about figuring out a gluten exposure is that the symptoms don't necessarily all happen at once.

Some can happen almost immediately.

Others may not show up until 12, 24, or even 48 hours later.

And some can hang around for days.

Today we're talking about why gluten reactions can be delayed, how differently they can look from person to person—even within the same family—and how to become a better detective when you're trying to figure out what glutened you.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Two summers, two very different pathogens, and one question I couldn’t shake: can celiac disease make some of us more vulnerable when foodborne illness hits? I’m sharing what happened after I ate lunch meat that was later linked to a recall and ended up with confirmed listeriosis, plus what it took to finally get back to normal. It wasn’t a typical “I got glutened” day, and that difference mattered.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Have you ever had one of those days where work has completely drained your brain...

You're hungry.

You still need to eat gluten-free.

But cooking an elaborate meal is the last thing you want to do?

I think we've all been there.

The good news is that eating gluten-free doesn't have to mean spending hours in the kitchen.

Today I'm sharing my favorite low-energy meals, the staples I always keep on hand, and the simple formula I use to put together quick gluten-free dinners without sacrificing nutrition.

If you've ever stood in front of your refrigerator hoping dinner would magically appear, this episode is for you.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show

Text Carrie!

When most people think about celiac disease, they picture digestive problems like stomach aches, diarrhea, and bloating. While those are common symptoms, they are far from the whole story.

Many people with celiac disease have few—or even no—digestive symptoms at all. Instead, they may struggle with brain fog, anxiety, migraines, joint pain, infertility, chronic fatigue, skin rashes, or depression, never realizing gluten could be the underlying cause.

In this episode, we're exploring these surprising symptoms of celiac disease and gluten intolerance, why they happen, and why they so often lead to years of missed or delayed diagnoses. Understanding that celiac disease can affect far more than just the digestive system is an important step toward recognizing the condition and getting the right diagnosis and treatment.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

You're standing in the grocery store, you've checked the ingredients, and everything looks safe—until you spot the words, "May contain wheat," "May contain traces of wheat," or "Manufactured in a facility that also processes wheat." Suddenly, what seemed like an easy decision becomes much more complicated. Should you buy it or put it back? Does the product actually contain gluten, or is the company simply using the label as a legal precaution?

In this episode, we're breaking down what these precautionary allergen statements really mean, what they don't mean, and how I personally decide whether a product makes it into my shopping cart. By the end, you'll have a practical framework to help you make confident decisions instead of feeling overwhelmed every time you see one of these warnings.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

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Text Carrie!

Sending your child to school after a celiac diagnosis can feel absolutely terrifying.

Suddenly, you're worried about everything: who's watching what they eat, whether the teacher understands cross-contamination, what happens during classroom snacks, birthday parties, art projects, and field trips. If your child is older, you may also wonder if they'll actually speak up and advocate for themselves.

If you've ever laid awake running through these scenarios, this episode is for you.

We're diving into school, daycare, and 504 plans for gluten-free kids, discussing which protections really make a difference, how our approach evolved as our children grew older, and practical ways to make school feel safer without becoming completely overwhelmed. Plus, I'll share one simple accommodation that made a huge difference for our family—something many parents don't realize they can request.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show

Text Carrie!

Have you ever wondered why one person goes gluten-free and feels amazing within a few weeks while someone else is still struggling months later?

Maybe you've heard stories like:

"I gave up gluten and all my symptoms disappeared!"

And meanwhile you're thinking:

"That's great... but why am I still dealing with fatigue, digestive issues, or brain fog?"

If you've ever compared your healing journey to someone else's, this episode is for you.

Today we're talking about why healing isn't one-size-fits-all, what factors influence how quickly people improve, and why comparing your progress to someone else's often creates more frustration than clarity.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show

Text Carrie!

Have you ever wondered why, even after going gluten-free, you still don't feel quite as good as you expected?

Maybe your digestion isn't where you'd hoped it would be. Maybe stress seems to make everything worse. Or maybe you're wondering if there's another piece of the healing puzzle that no one has talked to you about yet.

In today's episode of The Gluten-Free Engineer, we're exploring the connection between the nervous system, digestion, and gut health with special guest Kelly Hale. Kelly is a nervous system regulation practitioner, occupational therapist, and founder of Gutsy Brain Movement. Through her own experience with celiac disease and fertility challenges, she discovered that healing often involves more than just removing gluten.

In our conversation, we discuss how stress impacts digestion, why nervous system regulation matters, and some simple ways to better support your body as you continue your healing journey.

Connect with Kelly Hale

Kelly is a nervous system regulation practitioner, occupational therapist, and founder of Gutsy Brain Movement. Through her own journey with celiac disease and fertility challenges, she discovered that healing often involves more than just eliminating gluten. While a gluten-free diet is essential for managing celiac disease and gluten intolerance, Kelly teaches that supporting the nervous system through movement and regulation techniques may also play an important role in digestion, stress resilience, and overall well-being.

Facebook | Instagram | Website

Check out Kelly's free Facebook Group to learn simple, quick tools to support the health of your Brain+Body+Biome.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show

Text Carrie!

Have you ever looked at someone who's been gluten-free for years and thought, "I wish I were that confident?"

They seem to know exactly what questions to ask at restaurants, confidently decline unsafe food, and bring their own meals without a second thought.

Meanwhile, you're standing in the grocery store reading the same label three times, wondering if you're overlooking something important.

If that's you, I want you to know that confidence with food doesn't happen overnight. It's something that develops over time through experience—one grocery trip, one restaurant meal, one awkward conversation, and sometimes one mistake at a time.

In today's episode, I'm sharing why confidence with food takes time, what helped me build it, and why where you are right now is completely normal.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show

Text Carrie!

When most people think about going gluten-free, they focus on everything they have to give up—bread, pizza, convenience, and even favorite restaurants.

But something unexpected happened after I went gluten-free: I actually started letting go of a lot of things that were making my life harder.

I stopped doing things I thought I needed to do, things I felt obligated to do, and things that were creating stress, anxiety, and sometimes even making me sick.

In this episode, I'm sharing the things I stopped doing after going gluten-free and why my life actually became easier because of it. You may discover that some of these are things you're still holding onto, too.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show

Text Carrie!

Have you ever had someone try really hard to accommodate your celiac disease and somehow still completely miss the mark? Maybe they bought gluten-free bread but used the same knife that touched regular bread. Maybe they proudly served a "gluten-free" dish without realizing the soy sauce contained wheat. Or perhaps they looked genuinely confused when you explained that simply removing the croutons doesn't make a salad safe. These situations can be incredibly frustrating—not because people don't care, but often because they do care and simply don't understand the details that matter.

In this episode, I'll share how I explain celiac disease to well-meaning friends, family members, and hosts in a way that helps them understand the most important risks without overwhelming them. By the end, you'll have a few simple, practical ways to talk about celiac disease without turning every conversation into a medical lecture.

This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever you go!
Get your exclusive discount for our listeners at https://theglutenfreeengineer.com/findmeglutenfree
Because dinning out gluten-free shouldn’t be a guessing game!

Support the show