10 Gluten-Free Tips for a Healthy New Year

by Barbara Zeiss January 2, 2025

As we ring in the New Year, many people face the ever daunting task of setting their resolutions, and sticking to their goals for a healthier lifestyle throughout the year. Unfortunately, the failure rate for New Year’s resolutions is high, clearly indicating there is an issue with this system. Why is that? In my experience: unrealistic expectations and not allowing yourself enough time to acclimate to a new experience. Starting new habits or trying to live healthier takes time, patience, and wiggle room for errors.

For example, a very popular resolution—and the one that we will discuss in this article—is going gluten-free and/or prioritizing your health. If you’re new to this lifestyle, attempting a complete overhaul of your diet overnight is going to cause a lot of stress. Instead, I recommend taking things slowly, introducing new foods and habits a bit at a time, and allowing yourself some grace if you fail. Set realistic standards, and you might just find yourself among those who succeed with their resolutions this year!

And whether you’re new to gluten-free living or you’ve been avoiding gluten for years but want to elevate your healthy habits, this guide is here to support you every step of the way. Take a look for some tips about gluten-free living in 2025.

For Those New to Gluten-Free Living

Deciding to go gluten-free can feel overwhelming at first, but with the right tools and mindset, you’ll find it’s easier than you think. Here is some information to help you get started:

Benefits of Gluten-Free Lifestyle

Beginning your gluten-free journey offers a variety of health benefits, particularly for individuals with gluten intolerance or celiac disease. By eliminating gluten—a protein found in wheat, barley, rye, and more—you can alleviate digestive discomfort, reduce inflammation, and improve nutrient absorption. Many people report increased energy levels, clearer skin, and enhanced mental clarity after transitioning to a gluten-free diet.

This lifestyle is even associated with better bone growth and density in those with celiac and osteoporosis due to better calcium and vitamin D absorption. For those sensitive to gluten, this shift can significantly enhance overall well-being and quality of life.

Moreover, it can help encourage you to focus on whole, naturally gluten-free foods like fruits, vegetables, lean proteins, and gluten-free grains. Then again, there are those who might go gluten-free and still consume junk food. But Plantiful Kitchen is all about promoting balanced and nutrient-dense eating patterns, so I encourage you to focus on healthier options!

Explore Gluten-Free Foods Near You

When you’re just beginning your gluten-free journey, finding options locally can be a game-changer. An easy first step for me is to go online and search for “healthy foods near me” or “gluten-free foods near me” to discover stores that stock safe and delicious products. But remember, just because something is gluten-free, that does not automatically make it healthy! But more on that in a bit.

Many supermarkets also now have dedicated gluten-free sections, and natural food stores often have even more variety

3. Discover Gluten-Free Restaurants

Eating out doesn’t have to be stressful. Many restaurants now cater to gluten-free diets. Use apps or online reviews to find gluten-free restaurants in your area. I recommend the following apps: Find Me Gluten Free, HappyCow, and Seed Oil Scout. Also keep in mind: some establishments might advertise a meal that is gluten-free, but it’s prepared in oils or other products that are not. If your decision to go gluten-free is health related due to gut sensitivity, this can pose a real problem. Don’t be afraid to ask questions about preparation methods to ensure your meal is safe!

4. Stock Up on Healthy Gluten-Free Snacks

Snacks are essential, especially when you’re transitioning to a new diet. Look for healthy gluten-free snacks like nut mixes, fresh fruits, and vegetables to keep on hand for busy days. Having these readily available can help you avoid reaching for something that might not be gluten-free, and can lead to healthier snacking overall.

5. Master Meal Planning

Meal planning is one of the most effective strategies for sticking to a gluten-free lifestyle. Plan your meals for the week, and create a shopping list with all the ingredients you’ll need. Batch cooking can also save time and reduce stress during busy weeks.

6. Order Gluten-Free Products Online

If you’re having difficulty finding options in your neighborhood that appeal to you, online resources are also incredible. Many retailers specialize in gluten-free foods, offering a wide selection of high-quality products. You can also find myriad choices through sites like Amazon. For your convenience, consider ordering staples like gluten-free bread to be delivered right to your doorstep.

Tips for Gluten-Free Newbies and Veterans Looking to Be Healthier

If you’re new to the gluten-free game, or you’ve already been gluten-free for a while but want to take your health to the next level, the New Year is a great time to reevaluate your choices. Here are some tips tailored for you:

7. Watch Out for Fillers in Food

Not all gluten-free products are created equal. Some contain unnecessary fillers and additives that can detract from your health goals. Filler examples include ingredients like cellulose, calcium carbonate, and xanthan gum, all of which can be linked to digestive issues—among other serious problems. For instance, talc is a filler that’s associated with asbestos contamination and potassium bromate is a carcinogen linked to certain cancers. And some of these filler ingredients still haven’t even been studied for safety! Reading labels is crucial to ensure you’re getting clean, nutritious products.

For more info, check out our post with a Breakdown on Fillers in Baked Goods.

2. Understand Grain-Free vs. Gluten-Free

The terms “grain-free” and “gluten-free” are often used interchangeably, but they’re not the same. Grain-free products exclude all grains—even the gluten-free, healthier ones—while gluten-free products exclude only gluten-containing grains like wheat, barley, and rye. But! Some grain-free products can still contain gluten, though it is rare. This would be from the gluten-hiding additives mentioned above.

A grain-free diet is great for those with autoimmune conditions as some gluten-free grains (examples include millet, oats, flax, and buckwheat) might cause inflammation. Other benefits of going grain-free include lower carbohydrate intake and more nutrient consumption. The products here at Plantiful Kitchen are the perfect example! Our bread is low carb and high in protein and fiber!

There are also products labeled “wheat-free,” which excludes things like einkorn, farro, and spelt, all of which contain gluten. However, this is not synonymous with “gluten-free” as there is still the wheat-free grain like rye and barley that contain gluten (a little confusing, I know).

8. Focus on Whole Foods

Now this one’s easy! Incorporate more whole foods like fresh vegetables, fruits, lean proteins, and naturally gluten-free grains such as quinoa or millet into your diet. This ensures you’re getting the nutrients your body needs while avoiding processed options.

A handy tip for grocery shopping is to stick to the perimeter aisles. That’s generally where you will find your whole foods, whereas the middle is where the processed stuff will lurk. This is not always a viable option when shopping, but this tip might help you stay focused on healthier ingredients in the store.

9. Stay Educated

Whether you’re shopping for gluten-free or grain-free bread, looking for new snack options, or planning to try a new gluten-free recipe, staying informed about ingredients is key. Aside from the fillers mentioned above, there is also hidden gluten and artificial ingredients in many gluten-free products. In fact, something at the grocery store labeled boldly as “gluten-free” is not guaranteed to be free from all gluten sources. Those sources can include ingredients like Triticale, soy sauce, thickeners like “roux,” modified food starch, and lots more. Your best defense against artificial ingredients, fillers, and hidden gluten is reading labels, staying informed, and avoiding processed food.

Also make sure to watch out for language on packaging like “natural flavors” and “natural coloring.” These vague terms are used to disguise the additives in our products, making it difficult to keep a clean diet.

This might sound like a lot of work, but your gut will thank you. And once you get in the habit of checking labels for harmful ingredients, it becomes easier and easier. For more information on gluten-free products as well as various recipe ideas, check our blog regularly for updates! Here are some posts to get you started:

10. Plant-Based and Dairy-Free

Aside from going gluten-free this year, many of us might decide to try some other healthy options like going vegan or dairy-free. Making the shift to a dairy-free diet and embracing plant-based products can be a transformative step in your wellness journey. Whether you're motivated by health, sustainability, or ethical concerns, this lifestyle offers a wealth of benefits.

Many people find that removing dairy reduces inflammation, improves digestion, and leads to clearer skin. When paired with a focus on plant-based nutrition, you can experience even greater vitality, as whole foods like fruits, vegetables, legumes, nuts, and seeds provide essential vitamins, minerals, and antioxidants that nourish your body from the inside out.

That being said, this lifestyle can also cause significant challenges if not done correctly. It’s important to make sure you’re getting the right nourishment. Some people on plant-based or dairy-free diets face nutritional deficiencies, lacking necessary nutrients like calcium, protein, vitamin D, potassium, magnesium, omega-3’s, and iron. Their diets can also become imbalanced because without proper planning, people might rely on processed foods.

You can also consult a professional like a dietician or nutritionist to ensure you’re receiving all the nutrients you need.

Others might worry that these diets limit your food choices, but starting a dairy-free and vegan lifestyle doesn’t have to feel restrictive—it’s about discovering the vibrant flavors and possibilities in whole, plant-based foods. Begin by incorporating more diverse foods into your meals, like leafy greens, colorful vegetables, and gluten-free, hearty grains.

Try experimenting with vegan recipes that highlight nutrient-dense ingredients, such as creamy cashew-based sauces, almond milk smoothies, or lentil-stuffed bell peppers. As you explore this way of eating, pay special attention to your nutritional needs by ensuring you're getting D, and B12 through fortified foods or supplements. Focusing on what you can add, rather than what you’re giving up, makes this lifestyle shift an exciting and empowering choice.

Wrapping Up

Embarking on a gluten-free—or vegan and dairy-free—lifestyle or refining your existing habits can be a rewarding New Year’s resolution. Remember, being gluten-free and healthy is a journey, and each step forward brings you closer to your goals. Here’s to a happy, healthy New Year!