Self Advocacy
Helping you confidently self-advocate for yourself and your dietary requirements
Living gluten free is more than just a dietary choice - it’s a necessity for those with celiac disease, gluten intolerance, or other medical conditions. Being your own advocate is crucial for maintaining your health and ensuring those around you understand the importance of your dietary needs. We’re here to help you navigate self-advocacy with confidence.
🧠 Understanding Self-Advocacy
Self-advocacy means speaking up for yourself and making choices that protect your health and well-being. It involves knowing your rights, taking responsibility for your dietary needs, and standing firm in your decisions. You are the best expert on your own health, and advocating for yourself helps ensure you receive the care and respect you deserve.
If you’re a parent or a caregiver of someone gluten free, you’ll need to advocate for them until they can confidently advocate for themselves.
🗝️ Key Advocacy Skills:
- Know your rights - Understand food labelling laws, restaurant safety, diagnosis and medical accommodations
- Communicate clearly and confidently - Ask direct questions about ingredients and preparation methods
- Be respectful and assertive - Avoid aggression or passivity
- Listen to others - Be open to discussion while standing firm on your needs
- Stay informed - Keep up with gluten free best practices to educate others effectively
The goal of self-advocacy is for YOU to decide what you want then develop and carry out a plan to help you get it. It does not mean you can’t get help if you need or want it, it just means that you are making the choices and you have to be responsible for the choices you make.
📢 Standing Up & Speaking Up for your Health
Your health comes first. No meal, event, or social situation is worth compromising your well-being. When eating out, ask detailed questions about ingredients and food preparation. At family gatherings, don’t hesitate to bring your own safe food if needed. The more you prioritize your health, the easier it becomes to set boundaries and ensure your needs are met.
If you suspect that a meal is unsafe, don’t be afraid to say something. Politely ask for clarification and, if necessary, refuse the food. Restaurants, friends, and family may not always understand the risks, but it’s your responsibility to ensure what you consume is safe. Your voice matters - use it to protect yourself.
💭 Example: You order a gluten free meal at a restaurant, but the server is unsure if the fryer is shared with gluten-containing foods. Instead of assuming it’s safe because you don’t want to draw attention, ask to speak with the chef or manager to ensure your meal is safe.
🧑🏻🏫 Educating Others
Many people don’t fully understand what it means to be gluten free, especially in cases of medical necessity. You might assume that family members should know about cross-contamination, that your workplace should provide safe gluten free options, or that your child's school should understand gluten risks and that play dough contains gluten - but often, lack of awareness is the issue. Take the opportunity to educate others:
- Explain the difference between gluten intolerance and celiac disease
- Clarify that cross-contamination can be harmful
- Offer suggestions for safe meals and alternatives
Most people want to help but simply lack the knowledge. A little education goes a long way in gaining their support.
💭 Example: You realise that your child is being given gluten at a relative’s house, and they argue that ‘a little bit won’t hurt’. Instead of getting frustrated, you calmly explain the health risks and offer ideas for safe snacks.
🙅🏽♂️ Not Feeling Guilt
Learn this, remember it, and remind yourself as often as needed: You are not being ‘picky’, ‘difficult’, or ‘awkward’. Your dietary restrictions are essential for your health. Guilt has no place in self-advocacy. If someone makes you feel bad for asking about ingredients or bringing your own food, remember that taking care of yourself is not an inconvenience - it’s a necessity.
It might seem difficult in some situations - for example, when someone bakes you a gluten free cake but uses the same cake mixer as gluten-containing batter without washing. While you might feel awkward rejecting it, especially when they’ve gone to the effort of trying to be inclusive, politely explaining why you can’t eat it is a far safer choice than risking your health.
💭 Think about it this way: If the situation were reversed, wouldn’t you want to know how to do better next time?
📷 Understanding the Bigger Picture
When people with gluten free needs, particularly those with coeliac disease, take risks - such as eating ‘just a little’ gluten or ignoring cross-contamination - it sets a precedent that others may follow. If you minimise your dietary needs, people may not take gluten free requirements seriously in the future. Standing firm not only benefits you but also helps others who rely on strict gluten free practices.
💭 Example 1: If you occasionally eat gluten, your friends might assume it’s not a big deal. The next time they choose a restaurant, they may not consider your dietary needs seriously.
💭 Example 2: If you have coeliac disease but occasionally eat gluten, your friend who works at a restaurant may not take gluten free requirements seriously based on what they’ve seen from you, potentially causing harm to other customers with coeliac disease.
By adhering strictly to your diet, you help shape how seriously gluten free needs are taken by businesses, restaurants, and the wider community.
📍 Knowing When and Where to Advocate
There are many situations where you may need to advocate for yourself, such as:
- At restaurants, when ordering food
- At work, to petition for inclusive lunch options
- At school, when discussing dietary needs
- At medical appointments, to ensure proper care
- At social gatherings, when explaining your dietary restrictions
- At home, when explaining cross-contamination in shared kitchens
If something isn't done safely, it's up to you to speak up. Nobody else knows your needs better than you do.
🥂 Handling Social Situations
Social gatherings can be tricky, but planning ahead makes a difference:
- Let hosts know your dietary needs in advance
- Offer to bring a dish that is safe for you and can be shared
- Emphasise the importance of avoiding cross-contamination
- If eating at a restaurant, use our Gluten Free Map or call ahead to check for gluten free options
Confidence and preparation can turn potentially stressful situations into enjoyable experiences.
🕶️ Preparing for Unexpected Challenges
Even with careful planning, situations arise where safe food isn’t available. Keep gluten free snacks on hand for emergencies, research gluten free-friendly places when traveling, and always advocate for yourself if you’re unsure about food safety. The more prepared you are, the easier it becomes to navigate unexpected situations.
Check out our additional resources on:
👉🏾 Non-Coeliac Gluten Sensitivities and Other Medical Conditions
👉🏿 International Travel Guides
🎯 Quick Recap
Being gluten free requires ongoing advocacy, but it doesn’t have to be overwhelming. By standing up for your health, educating others, speaking up, and staying prepared, you can navigate the world with confidence. Remember, your well-being is worth it!