A celiac diagnosis can turn your world upside down and totally change your relationship with food. Whether you were diagnosed as a child or later in life, it can take a toll on the way you interact with food. Feelings of scarcity, hypervigilance, and even greif are normal - but this doesn’t mean you can't have a healthy and enjoyable relationship with food! With some work, you and your body can heal and find peace.
1. Food feels unsafe: Gluten may be lurking in the most unexpected of places. This often leads to food feeling unsafe. Feeling anxious around food can lead to an overall feeling of scarcity, and at times the scarcity is very real. There may be moments that your nutritional needs are not being met. It is understandable to feel angry at food for being inedible at times, for having the potential of unseen harm, and for not being simple like it seems to be for everyone else. Anger, frustration, and anxiety around food can steal the joy that food brings.
How to combat this: Advocate for yourself! Remember that your needs are valid and you deserve a safe meal just like everyone else. Throw any guilt of “being difficult” out the window. It may also be helpful to think ahead and be prepared in case there are no gluten-free options available. Check menus, ask questions, and pack a back-up snack.
2. Feeling out of control: Real or perceived feelings of scarcity can sometimes lead to feeling out of control around food. As humans, we want what we can't have, and those of us with celiac often have to say no and go without tasty treats. Feeling hungry and restricted can lead to a hyper-fixation on food, which could lead to binge-like behaviors.
How to combat this: Feel empowered in your ability to nourish yourself under any circumstances. Allow yourself to feel the sadness of not being able to partake, but remember that there are amazing gluten-free foods available these days! Try your best to not go extended periods of time without eating, and if you ever feel out of control with food try using deep breathing to ground yourself and check in with your body's cues.
3. Your social life takes a toll: It’s no fun being the gluten-free one! Sometimes having special dietary needs can feel embarrassing or burdensome, which can lead to avoidance and isolation. And to make matters worse, diet culture has made going gluten-free seem like just another fad. Having to advocate for yourself can be exhausting and make social engagements difficult.
How to combat this: Surround yourself with people who understand! While it is not your responsibility to educate everyone on celiac, it could be helpful to make sure your closest friends and family have a good understanding of your needs. This way, you don’t have to carry the burden alone. Also consider hosting events in your own home where you know everything is safe to eat!
4. Body image: Changes in your body may come along with the healing process. Adopting a gluten-free diet allows your gut to heal and better absorb nutrients and calories. Weight gain after starting a gluten-free diet is very common and is actually a sign of improved health and strength!
How to combat this: Practice radical acceptance and find gratitude for your body’s ability to heal. Try to replace any negative judgements of your body with messages of compassion, appreciation, and love.
5. Overthinking it: Label reading, planning ahead, weight gain, diet culture propaganda, and having to think more deeply about all of your food choices can lead to disordered thoughts and eating patterns. There is huge overlap in celiac disease and eating disorders for this reason!
How to combat this: If you feel like your hyper-fixation on food or body image has started to impact your life in a negative way, consider seeking help in the form of a therapist and/or dietitian that specializes in eating-disorders. You can also consider looking into celiac support groups!