How to Safely Host a Gluten-Free Guest

One of the main fears of anyone with celiac disease is going to parties or eating at someone's home. The uncertainty of what food will be served or how the food will be prepared makes it very scary. It can also be intimidating for the host. I wanted to share my tips for how to safely host someone who is gluten-free.

Hosting someone who is gluten-free, especially someone with celiac disease, can feel intimidating when you are not used to thinking about cross contact or ingredient labels. The good news is that most gluten-free guests do not expect you to change everything you are serving. They simply want to feel comfortable, included, and safe.

Whether you are planning a holiday dinner, a casual gathering, or a family meal, these tips will help you create a welcoming environment that supports both your guest and yourself.

Start with a Conversation

The easiest way to support someone who is gluten free is to talk to them before the event. Ask what foods they trust, whether they feel comfortable eating at your home, and if there is anything you can do to help them feel safe. When my hosts do this, it really makes me feel valued and safe. It also gives me the comfort to share my concerns and comfort level with them.

Most medically gluten free people will tell you exactly what their limits are. Some will be happy to eat something you prepare. Others will feel better bringing their own food. Both options are completely okay.

The goal is to let them know you want them there for who they are, not just for what they can eat.

Keep Packaging When You Buy Gluten Free Food

It is so kind when people buy me food, but it can lead to fear if I don't know what was in the food they bought or how it was made. Foods that are technically gluten-free like a gluten-free cake from a bakery may not be safe for someone with celiac disease because of how and where they are made. A bakery that bakes gluten cakes is not safe to bake gluten-free cakes, and ingredients like oats are rarely truly gluten-free because of how they are grown.

• If you plan to buy something gluten free, keep the original package. Labels are important because many gluten free guests have additional sensitivities or food allergies.

• Look for products that say Certified Gluten Free. These items go through third party testing to verify they meet the 20 parts per million standard. This gives your guest more confidence, especially during busy holiday meals where cross contact can happen easily.

• Check out some of my gluten-free holiday replacements which include some great gluten-free desserts (Gluten-Free Holiday Replacements at Sprouts). Trader Joe's has a lovely gluten-free yellow sheet cake or gluten-free donut holes which are always a hit. Aldi's occassionally has a gluten-free cheesecake sampler that is the best thing ever. Their gluten-free cake mixes are good too. Whole Foods, Walmart, Kroger, Costco and Target all have many gluten-free options.

Understand Individual Comfort Levels

Every person who eats gluten-free may have a different level of comfort in what they will eat. Eating a gluten-free diet is not the same for everyone. Some people may feel comfortable with you cooking for them. Others may prefer to bring their own food even if you offer to prepare something special.

When I was first diagnosed, I would not eat food anyone had cooked for me unless I could cook with them. I now trust many more people because they have shown an interest in learning how to safely prepare food for me. Plus, I have a gluten detection celiac service dog, and she verifies if the food is safe. Even the most well-meaning friends have had dishes that contained gluten due to cross contact from cooking or unknown gluten in a sauce or seasoning.

Try not to take any of this personally. Medically gluten free people often navigate years of accidental exposures, inconsistent restaurant safety, and situations where cross contact made them sick. Choosing to bring their own meal is usually about protecting their health, not declining your kindness.

Your guest will appreciate your willingness to meet them where they are.

You Don't Have to Cook a Full Gluten-Free Meal

You don't have to do anything special for your gluten-free guest. I am always happy to bring my own meal, often it is easier and less stressful than worrying about food safety. Making an effort to let your guest know that you value them and their company is a gift they would love to receive.

Telling your guest that they are welcome to bring whatever they need removes pressure from both of you. They get to stay safe, and you get to host without worrying about doing something wrong.

If you are a Gluten-Free Guest

Speak up about what helps you feel safe. Tell your host whether you are comfortable with them cooking for you or if you would rather bring something. Most people want to make you feel welcome. They just may not know what you need unless you share it.

Hosting someone who is medically gluten free does not have to be complicated. A simple conversation, a few cross contact precautions, and a willingness to be flexible can turn a stressful situation into a confident, comfortable gathering for everyone.

If you want more gluten free travel, hosting, and safety tips, you can subscribe to my newsletter for guides and practical strategies to help you live well with celiac disease.