If your child struggles with gluten or has another health condition that requires gluten avoidance, following a gluten-free diet is essential for their health. Gluten, a protein found in wheat, barley, and rye, is found in everyday foods and hidden in unexpected places like deli meats, sauces, and condiments. While a gluten-free diet can support a balanced and nutritious diet, there are some important things to watch out for. Being mindful of what your child eats and making sure they’re not accidentally consuming gluten can help to keep them safe. Here’s a helpful guide to navigating a gluten-free diet for kids.

Where is Gluten Found?

Gluten is a protein found in wheat, barley, rye, and their derivatives like spelt, durum, semolina, and farro. These grains are staples for foods such as bread, pasta, cereals, and baked goods. Gluten also plays an important role in food production, and serves as a binding agent, provides texture and flavor, and acts as a thickener. As a result, it's found in many processed foods like soups, broths, candies, dressings, sauces, condiments, processed meats, spice blends, seasonings, and non-food items like playdough and toothpaste.

Due to shared processing and storage facilities, gluten often causes cross-contamination, especially with oats. Although oats are naturally gluten-free, they are typically manufactured in the same factories as wheat. For kids on a strict gluten-free diet, it's important to serve certified gluten-free oats to keep them safe.

Gluten-Free at Home

Every family handles gluten-free living differently. Some families convert their entire kitchen into a gluten-free space, while others make big changes to support their gluten-free kids without completely overhauling the kitchen. Whatever approach works best for your family, it’s helpful to set up a separate space for gluten-free ingredients. This keeps things organized, reduces the chance of cross-contamination, and helps your child easily identify what's safe for them to eat—whether it’s a special shelf in the pantry or their own section in the fridge.

Selecting Gluten-Free Foods for Kids 

Switching to a gluten-free diet can feel overwhelming, especially with a picky eater. Fortunately, there are plenty of gluten-free products that are similar to the foods they already enjoy. You can find delicious gluten-free versions of almost every meal, including pancakes, waffles, cereal, chicken nuggets, pizza, and pasta. Start by offering gluten-free versions of foods they already enjoy, and then gradually introduce new gluten-free options to add variety. 

A great place to start is looking for items with a gluten-free certification. These products are the safest options because they’ve been thoroughly verified and/or tested. You can also find products labeled gluten-free without any certification, and while these foods aren't necessarily off-limits, it’s important to exercise caution when buying them.

Teach your child how to read the ingredient lists to check for gluten. Many kid-favorites such as flavored yogurt, snack foods, and ice cream contain hidden gluten in flavorings or preservatives. Educating them early on will set them up for a successful gluten-free lifestyle in the future. 

Naturally Gluten-Free Foods

Foods that are naturally gluten-free include:

• Raw fruits and vegetables

• Corn

• Peas

• Edamame  

• Dry beans and lentils 

• Unflavored milk and yogurt 

• Cheese 

• Nuts and seeds 

• Meat and chicken

• Fish and seafood 

However, processed versions of these foods, like canned beans, flavored dairy products, or deli meats and chicken/fish nuggets, may contain gluten. Plant-based proteins like tofu may also contain gluten-containing ingredients.To be safe, if these products come in a package, always read the food label to ensure no gluten-containing ingredients are added.

Gluten-Free Grains

Gluten-free grains include:

• Rice (white, brown, black, wild)

• Quinoa

• Buckwheat

• Sorghum

• Millet

• Teff

• Amaranth

Gluten-Free Flour Alternatives

One of the biggest adjustments when switching to a gluten-free diet is using gluten-free flours in baked goods. While there are plenty of gluten-free flours to choose from, they tend to have different textures when baked, so you'll need to experiment to achieve the desired texture and flavor. Here’s a list of gluten-free flours to consider:

• Gluten-free all purpose flour

• Almond flour

• Coconut flour

• Chickpea flour

• Potato flour

• Tapioca flour

• Cassava flour

• Gluten-free oat flour

Eating at School

Another big adjustment is gluten-free lunches for kids at school, especially when it comes to eating in the school cafeteria and socializing with friends. This also applies to shared snack times, birthday parties, and school events. The first step is to talk to your child’s school, including teachers and administrators, about your child’s dietary needs. If the class regularly has shared snacks or celebrates birthdays and holidays with treats, it's important to ensure your child doesn’t feel left out. The key here is effective communication. When the school knows about your child’s needs, they can give parents a heads-up when special foods are served, so parents have enough time to purchase or prepare gluten-free alternatives. 

To ensure your child enjoys safe, gluten-free meals at school, packing lunches at home is often the best option. It also provides a great chance to teach your child about eating gluten-free foods. Once they understand the guidelines, encourage them to plan their own lunches. This will empower them, give them some independence, and help them feel less restricted by their diet.

Eating in Restaurants

Dining out with a gluten-free child can be tricky, but with some careful planning, they can enjoy eating at restaurants. The safest option is choosing a completely gluten-free restaurant that serves only gluten-free dishes. The second best choice is selecting a restaurant with a dedicated gluten-free menu and a separate gluten-free kitchen. Many restaurants offer a gluten-free menu or label certain items as gluten-free, but they may not have a dedicated gluten-free kitchen, which increases the risk of cross-contamination. Shared kitchens with common workspaces and utensils can be a big issue. Before heading out, do your research to avoid scrambling for a safe gluten-free option at the last minute.

Planning Sleepovers and Playdates

Sleepovers, playdates, and visits to friends’ houses are moments when your child might unknowingly be exposed to gluten. To prevent this, communicate with other parents in advance about your child’s dietary needs and the importance of avoiding gluten. It can be helpful to send your child with a bag of gluten-free snacks for everyone to share. Some examples of gluten-free snacks for kids include popcorn, crackers, chips, and breakfast foods for the next morning. 

Talking to your Child

Kids are quick to pick up on how we talk about things, and they’ll notice the attitude family members have toward a gluten-free diet. It’s important to keep things positive and encouraging so your child doesn’t feel bad about their diet. Focus on all the yummy foods they can eat, rather than the ones they have to avoid. For some family meals, try preparing only gluten-free dishes so everyone gets used to eating gluten-free together.

It's also helpful to educate and explain gluten sensitivity in simple, age-appropriate terms. While younger kids might not fully understand the concepts at first, they will start to grasp the concept over time, especially if it's an ongoing conversation. Let them know that gluten can make them feel sick and avoiding it will help them stay strong and healthy.

Filling the nutrient gap

Many gluten-free grains are unfortified, and kids following a gluten-free diet may be at risk for certain vitamin and mineral deficiencies. Some of the most common deficiencies include B vitamins and iron. Consult your pediatrician to determine if a multivitamin and/or iron supplement is necessary to help improve levels if you have concerns about this for your child. 

Gluten sensitivity in children is becoming more common. Continue to offer your child a diverse and balanced diet to ensure they’re getting all the nutrients they need for growth and development. A varied diet not only helps meet their nutritional needs, but it also encourages a healthy relationship with food.