Gluten Free Engineer - Making Gluten Free Easy
Feeling lost, overwhelmed, or frustrated on your gluten-free journey? I felt that way and you’ve come to the right place to feel supported, understood and to find gluten free to be easier.Hi, I’m Carrie Saunders, host of The Gluten Free Engineer. As someone with celiac disease (or coeliac, depending on where you’re from!), I understand the confusion and overwhelm that come with it. With a husband and three kids also navigating this lifestyle, I’ve learned the hard way how to make gluten-free living easier, safer, and more enjoyable.Whether you’re new to gluten-free living or a seaso...
How I Decide If a New Gluten-Free Product Is Worth Trying
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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 tryin...
The Most Common Gluten-Free Mistakes I See (And Why They Happen)
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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 understa...
My Gluten-Free Non-Negotiables
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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 e...
Gluten-Free Halloween Candy: What I Check Before I Eat It
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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. ...
Separate Toaster? What actually needs to be dediated Gluten Free
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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.
...My Gluten-Free Game Plan for Fall Festivals, Football & Potlucks
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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 pl...
Why Some Gluten-Free Foods Still Don’t Make You Feel Good
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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 iss...
Your Gluten-Free Life Will Stop Feeling Like Work
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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...
Could Your Plate or Straw Be Glutening You?
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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...
Why Gluten Reactions Can Be Delayed
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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 eve...
The Celiac Complications No One Warned Me About
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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-f...
The Simple Formula I Use for Gluten-Free Meals When I'm Too Tired to Cook
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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...
Think Gluten Only Affects Your Stomach? Think Again.
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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...
What "May Contain Gluten" Really Means (And What I Do)
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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...
School, Daycare, and 504 Plans: Helping Gluten-Free Kids Stay Safe
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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 mak...
Why Some People Feel Better Faster Than Others After Going Gluten-Free
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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 factor...
Why Going Gluten-Free Isn't Always Enough with Kelly Hale
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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 pr...
Why Confidence With Food Takes Time when you are Gluten Free
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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 g...
Things I Stopped Doing After Going Gluten-Free
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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 stopp...
How to Explain Celiac/Gluten Intolerance to People Who Mean Well but Still Don't Get It
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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.
I...
How to Survive Summer BBQs and Cookouts Gluten-Free
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Summer cookouts are supposed to be fun: sunshine, burgers, family, and friends. But if you’re gluten-free, they can get stressful fast.
Suddenly you’re wondering whether the burger buns touched the grill, if the tongs are safe, whether someone stuck gluten-covered hands in the chip bag, or if that marinade is actually gluten-free. And if you’ve ever gotten sick from one of these situations, you know exactly why it matters.
In this episode, we’re talking about how to survive summer BBQs and cookouts gluten-fre...
Gluten-Free at Amusement Parks: How We Actually Make It Work
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Amusement parks are supposed to be fun… but if you’re gluten-free? They can feel stressful fast.
Suddenly you’re wondering: Is there anything safe to eat here? Do they understand cross contamination? What if my kid gets hungry halfway through the day? What if the food allergy options are terrible? Or worse… what if there aren’t any?
Our family has done gluten-free amusement parks for years—from Disney to Universal to Kings Island—and honestly? A little planning makes ALL the difference.
In this episode, I...
Gluten-Free Road Trips Without the Stress: My Real-Life Survival System
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Road trips are supposed to feel fun and freeing, but when you’re gluten-free, they can quickly become overwhelming. Questions start piling up fast:
Where are we going to eat?Is there anything safe at this exit?Can this restaurant actually handle gluten-free food safely?What happens if we’re starving and there are no good options?After recently taking a long road trip from Ohio to Texas and back again, we realized just how much planning ahead changes the entire experience. Having a system in place made traveling feel dramatically less...
Could Gluten Be In Your Toothpaste, Medication, Lip Balm, or Play-Doh?
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You’ve cleaned up your diet.
You’re reading labels.
You’re avoiding cross contamination.
And yet… you still don’t feel quite right.
So now you’re wondering… Could it be something that’s not even food? Your toothpaste? Lip balm? A medication? Your child’s Play-Doh?
It sounds a little dramatic at first… but some of these are absolutely worth thinking about.
So today we’re breaking down the hidden non-food sources of gluten that can trip people up… what actuall...
Can You Get Glutened by Kissing Someone?
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This might sound like a strange question… But it’s one I get asked more often than you’d think.
Can you actually get glutened… from kissing someone?
Maybe your partner just ate something with gluten… maybe you’re out on a date… or maybe you’ve never even thought about this before…
But now you’re wondering…is this something I need to worry about?
In this episode, we’re going to break this down in a really clear, practical way what the actual risk is, when it matt...
What is Silent Celiac and what you need to know
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If you don’t get symptoms, it’s easy to think:
👉 “Maybe I don’t need to be that strict…”
👉 “A little bit probably won’t hurt…”
But here’s the problem…
With celiac disease, feeling fine doesn’t mean you’re safe.
Today you’ll learn:
What “silent celiac” actually is Whether strict gluten-free really matters if you don’t feel symptoms How to decide your own level of strictness (with confidence, not fear)And stick around, because I’m going to share one mindset shift that completely changes how you th...
Things Doctors Don’t Explain After a Celiac Diagnosis
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You finally get diagnosed with celiac disease.
And in some ways… it’s a relief.
You have answers.
You know what’s been causing your symptoms.
But then… you leave the appointment.
And suddenly you’re thinking:
Wait… what do I actually do now?
What can I eat?
How careful do I need to be?
Why do I still feel off?
And no one really walked you through it.
In this episode, I’m going to share t...
Are “Certified Gluten-Free” Foods Actually Safer?
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You’re standing in the grocery store… looking at two products.
One says “gluten-free.”
The other says “certified gluten-free.”
And now you’re wondering… is there actually a difference?
Is one safer than the other? Or is it just marketing?
Because when you’re gluten-free… especially with celiac… this isn’t just a label.
It’s a decision.
So in this episode, we’re going to break this down in a really clear, practical way.
What “certified gluten-free” actually means… how it compares to regula...Can Cross Contamination Really Make You Sick?
Text Carrie!
You order something gluten-free.
Or someone tells you, “Don’t worry, it’s safe.”
But something feels… off.
And later, you don’t feel great.
And now you’re wondering…
was that actually cross contamination?
Or am I overthinking this?
This is one of the most confusing parts of living gluten-free.
Because the food looks safe…
the ingredients seem safe…
but something still goes wrong.
So today we’re answering a really important question:
👉 Can cross...
Should I Eat This? A Gluten-Free Decision Framework
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You’re staring at a plate of food…
Or maybe a label…
Or someone just told you, “Yeah, it should be fine.”
And you pause.
Because you don’t really know if it’s safe.
And now you’re stuck in that moment of…
“Do I eat this… or not?”
You don’t want to be rude.
You don’t want to overthink it.
But you also don’t want to get sick.
So how do you actually decide?
In th...
What to Say When Someone Doesn’t Take Gluten Seriously
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Have you ever had someone say something like ‘a little bit won’t hurt you’ or ‘just take the bun off’… and you didn’t know what to say in the moment? You’re not alone. These situations can feel awkward, frustrating, and sometimes even a little isolating.
Today I’m going to walk through what to say when someone doesn’t take gluten seriously, how to handle those conversations without being confrontational, and how to set clear boundaries while still maintaining relationships.
This episode is brought to...
How I Handle Eating at Other People’s Houses
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If you’ve ever been invited to someone’s house and immediately thought… what am I going to eat… is this safe… how do I not make this awkward… this episode is for you.
Eating gluten-free at other people’s houses can feel stressful, especially in the beginning. Today I’m sharing how I personally handle it now, what I’ve learned along the way, and how you can approach these situations with more confidence and less anxiety.
This episode is brought to you by Find Me Gluten Free—your...
The Gluten-Free Staples I Always Keep in My Kitchen
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One of the biggest questions I hear from people who are new to gluten-free living is this. What should I actually keep in my kitchen? When you first go gluten-free, it can feel like everything you used to buy is suddenly off limits.
But the truth is, once you know your staples, cooking gluten-free becomes much easier. Today I am sharing the gluten-free staples I always keep in my kitchen. These are the ingredients that make quick meals possible and keep our house running smoothly during busy weeks.
My Go-To Gluten-Free Meals for Busy Weeks
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If you’ve ever had one of those weeks where you’re tired, busy, and the last thing you want to do is figure out a complicated gluten-free meal, this episode is for you.
Today I’m sharing my go-to gluten-free meals for busy weeks. These are meals that are simple, repeatable, and family approved. Nothing fancy. Just real meals that work when life gets busy.
This episode is brought to you by Find Me Gluten Free—your go-to app for discovering safe, gluten-free dining options wherever y...
Why Some People React to Gluten-Free Oats
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Have you ever added certified gluten-free oats back into your diet… only to feel bloated, foggy, or just off — and wondered, are oats actually safe?
You’re not imagining it.
Some people with celiac disease or gluten sensitivity truly do react to oats, even when they’re labeled gluten-free. Today we’re going to break down why that happens, what the research says, and how to decide whether oats belong in your gluten-free life.
This episode is brought to you by Find Me Gluten Fre...
Do Gluten Digest Enzymes Work?
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If you’ve ever wondered whether gluten digest enzymes actually work — especially if you have celiac disease — this episode is for you.
I’m going to share what the research says, what these enzymes are designed to do, and also our personal experience using them cautiously for accidental exposure.
This is not about replacing a strict gluten-free diet. It’s about understanding what these products can and cannot realistically do.
This episode is brought to you by Find Me Gluten Free—your go-to app for d...
Why Gluten Reactions Can Be Delayed
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Have you ever eaten something, felt fine, and then hours later or even the next day felt terrible and wondered, was that gluten?
Delayed gluten reactions are incredibly common, but they're also incredibly confusing. Today we're going to talk about why gluten reactions aren't always immediate, what happens in the body, and how to think about delayed symptoms without spiraling into anxiety. If you've ever second-guessed yourself after a reaction, this episode is for you.
This episode is brought to you by Find Me Gl...
How To Navigate Alcohol And Mocktails When You’re Gluten-Free
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If you’re gluten-free and unsure how alcohol fits into your life — whether you drink occasionally, rarely, or not at all — this episode is for you.
Drinking gluten-free can be confusing, and the risks aren’t always about what’s in your glass. Today, I’m sharing what I’ve learned about drinking safely while gluten-free, including alcoholic and non-alcoholic options, real-life risks people don’t talk about, and how to make choices that support your body and your health.
This episode is brought to you by Find Me G...
What is IBS and Why It Is Often a Placeholder Diagnosis
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If you’ve ever been told you have IBS and walked away feeling confused, dismissed, or still sick, I want you to know you’re not alone.
IBS is a real diagnosis — but for many people, it’s also the label given when we don’t yet understand what’s actually irritating the gut. Today, I want to talk about why IBS is so commonly diagnosed, what it really means, and why it often becomes a stopping point when it should be the beginning of deeper answers. My goal here isn’t to criticize...
Why Food Anxiety Is So Common When You’re Gluten-Free And How to Feel Better
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If food makes you nervous now that you are gluten free — if you overthink menus, hesitate at social events, or feel a pit in your stomach when you’re not in control of the food — I want you to know this first: you’re not broken, dramatic, or doing gluten-free wrong. Food anxiety is incredibly common when you’re gluten-free, especially with celiac or gluten sensitivity.
Today, we’re talking about why that anxiety develops, why it makes sense, and how to start loosening its grip without ignoring your safety.
