The 5 Stages of Grieving Gluten After a Coeliac Diagnosis
Belinda Whelan outlines the 5 stages of grief for gluten after a coeliac disease diagnosis
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Getting diagnosed with coeliac disease brings up a whole host of emotions. One day, you’re eating whatever you want, and the next, you’re told you can never have gluten again which usually means some of your favourite foods.
Unfortunately, it’s not just about cutting out certain foods though - it’s about adjusting to an entirely new way of living. Many people don’t realise that this process often comes with a sense of grief.
You’re not just changing your diet - you’re saying goodbye to familiar foods, traditions, and the ease of eating without second-guessing every ingredient. And just like any kind of loss, there can be emotional stages to work through.
The emotional rollercoaster that comes with this diagnosis is completely normal. However you’re feeling right now is valid, and I want you to know that it does get easier.
Today, I want to walk you through the five stages of grieving gluten - what they look like and how to move through them - so you can find acceptance and feel at peace with your new gluten free life.
Stage 1: Denial
The first stage many people experience after being diagnosed with coeliac disease is denial. This is especially true if you’d never heard of coeliac disease before, or if you’re asymptomatic, meaning you don’t feel obvious symptoms when you eat gluten.
You might think:
Why is this happening to me?
There must be a mistake!
I feel fine - surely I can still eat gluten?
You might resist making changes because it feels overwhelming and unfair. If you’re in this stage, know that you’re not alone. Denial is a natural response to big life changes.
Stage 2: Anger
Once reality starts to set in, anger often follows: ‘Why do I have to give up all my favourite foods?’ ‘It’s not fair that other people can eat whatever they want, and I can’t!’ ‘I just want to enjoy a meal without having to think about it!’
Anger is a response to the pain of loss - and in this case, the loss of gluten. You might feel frustrated that eating out is suddenly complicated, that family members don’t understand, or that your grocery bill has doubled.
This stage can be tough, but it’s okay to feel angry. Acknowledging your emotions can play a part of the healing process.
Stage 3: Bargaining
Bargaining is when you try to negotiate your way out of reality. I see this stage a lot in people who don’t experience immediate symptoms after eating gluten.
They might think:
Maybe my doctor got it wrong… should I get re-tested?
What if I just have a tiny bite - will it really hurt me?
What if I only eat gluten on special occasions?
This stage is tricky because it can lead to self-sabotage. But the truth is, coeliac disease is not about how you feel after eating gluten - it’s about the damage happening inside your body, even if you don’t feel it.
If you find yourself in this stage, remind yourself that your current and future health is worth more than any temporary craving.
Stage 4: Depression
This is where it really hits you. Reality sinks in, and the sadness can feel overwhelming during the depression stage.
You might think:
I don’t know what to eat anymore.
I feel left out when I go out with friends.
This is so exhausting. I just want my old life back.
Many people struggle at this stage because coeliac disease affects so many aspects of life - your diet, social life, daily routines, and even your identity. It’s completely okay to feel down about it.
If you’re struggling with this stage, be kind to yourself. Give yourself time to learn, adapt, and explore delicious gluten free foods that make you feel good. And most importantly - reach out for support!
Stage 5: Acceptance
This is where everything changes. You realise that being gluten free isn’t the end of the world - instead it’s the beginning of a healthier, happier life once you reach acceptance with your diagnosis and new lifestyle.
That doesn’t mean you never have tough moments. Even years later, you might have fleeting thoughts like, I really miss a proper chocolate donut! (Trust me, I still have this thought). But instead of dwelling on what you can’t have, you focus on all the amazing foods you CAN enjoy.
You start to:
Feel confident in your gluten free choices
Find joy in nourishing your body properly
Feel like you’re no longer “missing out”
And that’s when life truly gets better.
If you’re still working your way through these stages - please know that in time, things will improve. Some people process this quickly, while others take years, but you will get there.
When you reach acceptance, you’ll feel happier, healthier, and more at peace with your gluten free life. And trust me - it’s worth it.
So, wherever you are in your journey, just know that you’re not alone. You’ve got this.
About Belinda Whelan
Listen to Belinda on The Healthy Celiac Podcast
Belinda Whelan is a Certified Health Coach specialising in helping women with coeliac disease reclaim their health and confidence. After navigating her own journey with this autoimmune disease, she’s made it her mission to take the overwhelm out of living gluten free - so others don’t have to struggle the way she did.
Through her coaching programs, online resources, and The Healthy Celiac Podcast, Belinda provides expert guidance on everything from healing the body after a diagnosis to navigating social situations, travel, and meal planning with ease.
Whether you’re newly diagnosed or years into your journey, she offers practical strategies to help you feel your best, avoid common pitfalls, and enjoy life without the fear of getting sick.
Want to take control of your health and feel empowered on your gluten free journey?
Visit belindawhelan.com to find out more about her coaching programs, free resources, and supportive community.
