Just diagnosed with coeliac disease?
Here's what to do first.

The 5 things to do in your first week

1. 1

   Stop all gluten immediately — and mean it

   This means wheat, barley, rye, and most oats. Not "mostly" — completely. Even tiny amounts damage the gut lining in coeliacs. There is no safe dose.

2. 2

   Deep-clean your kitchen for cross-contamination

   Replace your wooden spoons, scratched non-stick pans, colanders, and toaster. Gluten hides in porous surfaces and cannot be washed out. Consider dedicated cookware if you share a kitchen.

3. 3

   Book a follow-up with a gastroenterologist

   You need a follow-up coeliac antibody test (tTG-IgA) at 6 months to confirm the diet is working. Ask your GP for a referral if you haven't had one.

4. 4

   Check your medicines and supplements

   Some medications use wheat starch as a filler. Contact your pharmacist or prescriber for gluten-free alternatives. Check your multivitamin and any supplements too.

5. 5

   Find your local coeliac support group

   Coeliac UK, Deutsche Zöliakie-Gesellschaft (DZG), or AIC in Italy — join one. The practical tips from real patients are invaluable, especially for eating out and travelling.

What you can eat safely

The gluten-free diet is naturally rich in whole foods. Start here — these are always safe:

• Fresh meat, fish, poultry (unbreaded)
• All fresh fruit and vegetables
• Eggs and dairy (milk, cheese, butter)
• Rice (all types), potatoes, sweet potatoes
• Legumes (beans, lentils, chickpeas)
• Corn / maize (plain, not processed)
• Quinoa, millet, amaranth, teff, sorghum
• Nuts and seeds (plain, unprocessed)
• Pure GF oats (certified only — see note below)
• Oils, vinegars, most herbs and spices
• Certified gluten-free bread, pasta, flour
• Most plain chocolate (check label)

What to avoid

• Wheat in all forms (bread, pasta, couscous, semolina, spelt, kamut, durum)
• Barley (including malt, malt vinegar, malt flavouring)
• Rye (bread, crackers, crispbreads)
• Conventional oats (most are contaminated — use certified GF oats only)
• Beer, lager, ales (most contain barley malt — use certified GF brands)
• Soy sauce (contains wheat — use tamari instead)
• Most ready-made soups, sauces, gravies (check every label)
• Anything fried in shared oil with breaded items

What "gluten-free" on a label means

In Europe and the UK, a product labelled "gluten-free" must contain fewer than 20 parts per million (ppm) of gluten. This is the internationally accepted safe threshold for most coeliacs. "Wheat-free" is not the same as gluten-free — it may still contain barley or rye.

How long until I feel better?

Most coeliacs notice symptom improvement within 2–6 weeks of strict gluten removal. Full gut healing (villi regeneration) takes 1–2 years in adults, and up to 2 years in children. Blood test antibodies (tTG-IgA) typically normalise within 6–12 months.

If symptoms persist after 6 months on a strict GF diet, see your gastroenterologist — there may be other contributing factors like SIBO, lactose intolerance, or refractory coeliac disease.

Telling family and friends

You don't need to explain yourself to anyone, but clear communication makes shared meals much easier. Key messages: it's not an allergy but a serious autoimmune disease; even a crumb matters; separate cookware and preparation surfaces are needed; you can eat before visiting or bring your own food.