Gluten is a protein found in certain grains including:

• wheat
• barley
• rye
• malt (which comes from barley)

It also appears in more places than you’d expect. Common foods containing gluten include:

• bread
• pasta
• cereals
• cakes and biscuits
• pastries
• some sauces and gravies

Learning to read ingredient labels becomes an important skill when eating gluten-free. In many countries, foods labelled ‘gluten-free’ must contain less than 20 parts per million (ppm) of gluten, which is considered safe for people who need to avoid gluten.

You can read more about this in:

• Gluten-Free Starter Guide for Parents
• How to Read Gluten-Free Labels
• Hidden Sources of Gluten

While gluten appears in a lot of processed foods we can buy, there are also many foods that are naturally gluten-free. These include:

• fresh fruit and vegetables
• meat, poultry and fish
• eggs
• dairy products
• rice
• potatoes
• legumes
• nuts and seeds

Many simple family meals can be built around these foods, which often makes gluten-free cooking much easier than trying to replace every wheat product possible.

You may also find this helpful:

• Gluten-Free Foods List: What You Can Actually Eat

You’ll hear the term ‘cross contamination’ a lot in the gluten-free community.

It refers to gluten-free food coming into contact with gluten through crumbs, shared surfaces, utensils, or cooking equipment. Even very small amounts of gluten can transfer this way, which is why preventing cross contamination is an important part of eating gluten-free.

Common examples include:

• shared toasters
• butter or spreads with crumbs in them
• cutting boards used for regular bread
• shared utensils or cooking surfaces
• cooking oil that has been used to fry foods containing gluten

Once you know where cross contamination can happen, it becomes much easier to avoid with a few simple kitchen habits.

You can learn more here:

• How to Avoid Cross Contamination

You don’t need to completely replace your kitchen when starting gluten-free. Most families simply make a few small adjustments, such as:

• using a separate toaster
• storing gluten-free ingredients separately
• labelling spreads or condiments
• keeping cooking surfaces clean and separate
• creating a gluten-free safe bucket of snacks

Helpful guide:

• Gluten-Free Pantry Staples

School lunches, birthday parties, family gatherings and playdates can all raise questions when a child eats gluten-free. Many parents find it helpful to have simple ways to explain gluten-free requirements to:

• teachers
• family members
• babysitters
• other parents

Planning ahead and communicating clearly usually makes these situations much easier.

Helpful guide:

• How to Talk to Other People About Gluten-Free

Restaurants and travel can feel very intimidating at first, but most families develop simple strategies that make it manageable. For us, this often includes:

• choosing restaurants carefully,
• reviewing online menus beforehand,
• asking clear questions about ingredients and food prep,
• understanding which foods are safer options,
• packing backup snacks when travelling

Helpful guide:

• Eating Out Gluten-Free With Kids

When first going gluten-free, it can help to start by adapting meals your family already enjoys. For example:

• switching to gluten-free pasta
• using gluten-free flour blends for baking
• choosing gluten-free wraps or bread

Making small adjustments to already familiar meals often helps families transition more easily.

You can explore all gluten-free recipes here for ideas.

There are now many gluten-free products available in supermarkets and specialty stores. Some are excellent, while others can be expensive and not always worth it. Over time though, most families discover which products they enjoy and which ones are worth keeping in the pantry.

I find that one of the easiest ways to learn about good gluten-free products in your area is by joining a local gluten-free Facebook group for your country, state, or city. These communities are often very active and can be a great source of practical information. Members regularly share:

• new gluten-free products available in local supermarkets,
• which brands taste the best,
• the current markdowns/special buys available,
• restaurants and cafes that cater well for gluten-free diners,
• helpful tips for eating out safely

It can be a very helpful way to stay up to date with what is available locally and learn from other gluten-free families nearby. You may also find these guides helpful:

• Best Gluten-Free Products to Buy
• Gluten-Free Pantry Staples

Gluten-free products and ingredients can be expensive, and many families worry about wasting money on foods their kids won’t eat. A few simple strategies can help reduce waste, such as:

• starting with simple swaps to current recipes
• choosing reliable gluten-free flour blends
• building a small list of trusted recipes

This guide may help:

• Gluten-Free Mistakes New Families Make

One of the biggest worries many parents have is whether their child will miss out on treats like muffins, cakes and cookies. The good news is that with the right recipes, many gluten-free baked treats can be just as delicious – and sometimes even better – than their gluten-filled versions.

Baking can also be a great way to help kids feel involved in their food. Getting children into the kitchen (in age-appropriate ways) helps them learn what they can safely eat and gives them confidence around gluten-free food.

Over time you’ll likely discover a handful of reliable recipes that your family loves. Once you have those, baking gluten-free becomes much easier.

One of my biggest time-savers is keeping a small freezer stash of gluten-free treats like muffins, brownies or cookies. These are incredibly helpful for things like:

• birthday parties,
• school events,
• playdates,
• swapping out any unexpected treats handed out by others

Having something ready means you can quickly swap in a safe option so your child doesn’t feel like they’re missing out. You might like to start with:

• Gluten-Free Muffins
• Gluten-Free Brownies
• Gluten-Free Cakes
• Gluten-Free Cookies