Easter is a time for celebration, family gatherings, and let’s be honest, plenty of chocolate. However, for those of us in the coeliac community, the "holiday of treats" can sometimes feel like a minefield of hidden gluten. Between the flour-dusted hot cross buns and the mystery fillings in chocolate eggs, staying safe requires a bit of extra vigilance.

Here is your guide to navigating the season with confidence and freedom.

The Great Easter Egg Hunt

The good news? Most plain milk, dark, and white chocolate is naturally gluten-free. The challenge lies in the add-ins.

• The Danger Zones: Be wary of eggs containing "crispy" centres (often barley malt), cookie bits, or fillings.
• Read the Fine Print: Always check for "may contain" statements.

Local Heroes: We’ve compiled a list of our Crossed-Grain Logo chocolate goodies

• Badass Brownies Vegan Chocolate Baking Mix
• Damn Good Food Co Chocolate Rough
• Betty Crocker Gluten Free Chocolate Fudge Brownie
• Well & Good Chocolate Mud Cake Mix

Feeding the Soul, Not Just the Stomach

While food is a central part of Easter, the true nourishment often comes from the people around the table. Living with coeliac disease can feel isolating during food-centric holidays, so it is important to prioritise your mental and emotional wellbeing.

• Communication is Key: Don't be afraid to advocate for your needs early. A quick, friendly chat with your host about cross-contamination can prevent a lot of anxiety on the day.
• Focus on Connection: If the stress of label-reading feels overwhelming, try to pivot the focus toward non-food traditions. Organize an Easter egg hunt with plastic eggs filled with stickers or coins, decorate hard-boiled eggs with the kids, or head out for a family walk to enjoy the crisp autumn air.
• Be Kind to Yourself: If you feel food envy watching others eat traditional treats, acknowledge it. It’s okay to feel frustrated! Treat yourself to a premium GF dessert or a non-food luxury, like a new book or a relaxing bath, to ensure you feel pampered too.

With a little preparation and a focus on the joy of being together, you can enjoy a festive, inclusive, and gluten-free Easter.

Article provided by Georgia Blomquist, Coeliac New Zealand Health Promotion and Dietary Education Manager.