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The Four Types of Non-Gluten-Free People in Your Life

Navigating a gluten-free lifestyle comes with its challenges, especially when dealing with friends and family who aren’t gluten-free. After 16 years in the gluten-free world, I’ve realized that there are four types of non-gluten-free people. Understanding these groups can help you approach situations with the right mindset.

1. Champions: Supportive & Informed

These are the best people in your life. They truly get it. They understand the seriousness of being gluten-free, know the rules, and likely have someone close to them who’s also gluten-free. Whether it’s a family member with celiac disease or a close friend, they’re tuned in and know how to keep you safe.

Why they’re great: You can trust them completely. They’ll go out of their way to accommodate your needs and ensure you’re included.

2. Allies: Willing But Unsure

These people are wonderful too, though they may need some guidance. They know gluten-free is serious but are aware they lack the knowledge to handle it safely. Instead of guessing, they’ll defer to you, asking you to help plan the meal, provide a dish, or give them tips on what to do.

Why they’re great: Their willingness to ask for help shows they care about your health and want to do the right thing.

3. Clueless: Well-Meaning But Dangerous

These folks think they understand gluten-free but… don’t. While their intentions are good, their lack of knowledge can be risky. They might accidentally gluten you by overlooking hidden ingredients or not fully grasping cross-contamination risks.

Why they’re tricky: They don’t know what they don’t know, and their confidence in their (incorrect) knowledge can lead to mistakes.

4. Nincompoops: Resistant and Frustrating

This group is the hardest to deal with. They don’t want to understand gluten-free, don’t believe it’s a real issue, or make dismissive comments about your dietary needs. They might refuse to take you seriously, roll their eyes at your requests, or joke about enjoying their gluten-filled food.

Why they’re difficult: They’re unwilling to learn or adapt, making it challenging to trust them with your health needs.

How to Handle These Groups

For the first two groups—the Supportive & Informed and the Willing But Unsure—you’re in good hands. Lean on their support and provide guidance when needed.

For the Clueless and the Resistant, it’s best to tread carefully. You may need to bring your own food to events or steer clear of letting them take responsibility for your meals. At the end of the day, focus on your health and happiness.

Want to Help the Willing But Unsure?

If you have friends or family who want to learn more about gluten-free living, share some of my lessons with them. They’ll find helpful, easy-to-understand resources—many of which are free!

Being gluten-free is about feeling better and living your best life. Stick with it—you’re doing great!

Download Types of Gluten Free Understanding Infographic