From Caroline
Two days after my diagnosis, I walked into the supermarket with a confident stride and a vague shopping list. I was on a mission. I loaded my trolley with anything that had GLUTEN FREE blazoned across it — biscuits, cereal, pasta. I could work this out, surely?
Halfway around, my feet froze to the floor. Ingredient lists blurred. I paid for my items and fled to the privacy of my car.
“It turns out confidence and a trolley full of GF biscuits is not a meal plan.”
Those early days were a blur of Googling, reading labels, and emotional exhaustion. I wanted someone to just tell me what to do — today, not once I’d figured it all out. That guide didn’t exist. So I built it.
Caroline x
Diagnosed coeliac & founder, Your Coeliac Companion
What’s inside the Day 1 guide
01
What coeliac actually means for your daily life
Not the clinical definition — the practical reality. What changes, what doesn’t, and how to start thinking about food differently without it consuming you.
02
What to eat today — right now, with whatever’s in your kitchen
Simple, safe meals that don’t require a specialty shop. Because you need to eat today, not once you’ve figured everything out.
03
The one kitchen step that changes everything
It takes ten minutes. It’s not what most people think. And it’s the single most important thing you can do before your next meal.
04
The BROW card — your new label-reading companion
Barley. Rye. Oats. Wheat. Four grains, dozens of names. This card lives on your phone so you’re never guessing at the supermarket.
This is for you if —
You’re newly diagnosed and the whole thing feels impossible
- You left the appointment with more questions than answers
- You’re standing in your kitchen wondering what on earth is safe to eat
- You’ve Googled it and now you’re more confused than before
- You feel like your social life, travel plans, and favourite foods just disappeared overnight
- You want real guidance from someone who’s lived it — not a 47-page pamphlet from a waiting room
Your first day doesn’t have to be your hardest.
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