Coeliac Awareness Week will take place from Monday 15th to Sunday 21st June 2026. This year’s theme is “Together we can thrive gluten free.”  

Coeliac disease affects an estimated 100,000 New Zealanders, and can appear at any age, with around 30,000 children under the age of 18. Despite growing awareness of coeliac disease, research shows an estimated 50-80% of those affected in Western countries remain undiagnosed, often unaware they are living with the condition. Because symptoms vary so widely, diagnosis is often delayed for a decade or more. If you think you might be at risk of coeliac disease, take the online self-assessment and talk to a health professional to get diagnosed.

Being diagnosed with coeliac disease can feel like a major turning point. Foods you once ate without a second thought may suddenly pose a risk, and everyday tasks such as grocery shopping or dining out require greater care and attention. While the transition can feel daunting in the beginning, it is possible to live well with coeliac disease. With the right mindset, preparation, and support, you can move beyond simply “avoiding gluten” and instead build a confident, fulfilling gluten-free life.

Whether you are newly diagnosed or simply need a gentle reset, these seven gluten-free habits can guide you toward feeling your best and truly thriving with coeliac disease. Establishing positive daily routines is a proactive choice to protect your long-term health.

If you would like to share your lived experience of coeliac disease, email: admin@coeliac.org.nz

1. Start Small - One Step at a Time. Focus on one manageable change at a time - whether that’s swapping to gluten-free staples, learning label reading, or reorganising your kitchen to set up a separate toaster, chopping boards, and butter/spread containers.
2. Build Your Gluten-Free Confidence and Knowledge. The more informed you are, the easier everyday choices become. Keep up to date with safe food lists, products carrying the Crossed Grain Logo, cross-contamination prevention, resources for eating out safely, and the latest research.
3. Community Connection and Support. Build a strong support system of friends, family, and colleagues. By sharing knowledge and educating those around us, we reduce isolation and empower ourselves to live life gluten-free. Don’t carry the load alone - connect with local support groups and consider joining Coeliac New Zealand to tap into our network of volunteers and resources.
4. Plan Ahead - Be Prepared, Not Restricted. Preparation reduces stress and accidental exposure to gluten. Keep gluten-free snacks on hand, check menus across NZ before eating out through Eat Choice, pack food for travel, and let hosts know your needs in advance. Make it a habit to check ingredient lists every time, even for products you’ve bought before, as formulations can change. When you plan ahead, you’re choosing to live gluten free with confidence and safety.
5. Prioritise a Balanced, Nutrient-Rich Diet. Healing your gut means nourishing your body well. Focus on high-quality protein, fibre-rich foods, and gluten-free wholegrains (like quinoa, brown rice, and buckwheat) to support digestion and energy. This also helps address common deficiencies in iron, B12, calcium, vitamin D, and fibre often seen in coeliac disease.
6. Protect Your Mental and Emotional Well-being. Living gluten-free can impact social life, relationships, and mental health. It’s normal to feel frustrated or isolated at times. Seek support from healthcare professionals, support groups, or trusted friends and family. Building resilience and self-compassion is just as important as managing your diet.
7. Schedule regular medical check-ups. Routine follow-ups with your GP or dietitian are essential to monitor nutrient levels, bone health, and antibody markers. Ongoing monitoring ensures the diet is working and helps prevent long-term complications.

A huge thank you to our CAW'26 industry supporters, including our Platinum Partner - Arnott's; Platinum Supporters: Ploughmans Bakery, FreshLife Food, Lee Kum Kee, myFoodBag, NZ Bakels, Sunbeam; and Gold Supporters Eat Choice, Allergywise, Marcels and O'Brien

Support your charity – the only not-for-profit supporting Kiwis with coeliac disease. Become part of Coeliac New Zealand now.

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