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Gluten-Free Dining Guide featuring 9 red flags and green flags to watch for when dining out

Gluten-Free Dining Guide: 9 Red Flags When Dining Out

9 Red Flags When Dining Out for Safe Gluten-Free Dining It was corn, in taco salad. That’s what made it dangerous. We were at a family gathering, plates full, everyone catching up between bites. The fresh taco salad that usually sat on that table was one of my safe foods (plain, familiar, something I never […]

Person reviewing a restaurant menu while preparing to eat out safely with Celiac Disease and The Free.

How to Eat Out Safely With Celiac Disease Without Fear or Embarrassment

Eating out with Celiac Disease can feel overwhelming, but preparation and clear communication can help. Learn what to ask, what warning signs to notice, and how to protect your health without feeling like a problem.
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Celiac Safety Basics

When I was first diagnosed, I didn’t feel strong or brave. I felt frustrated. I pouted — truly pouted — over the loss of my favorite foods. Back then, there weren’t shelves of gluten-free options waiting for me. There were no trendy menus or clearly labeled bakery cases. Learning celiac safety basics felt less like empowerment and more like loss. If you’re standing in that same space right now — frustrated, tired, maybe even grieving — I understand that feeling
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What “Gluten-Free” and “Dairy-Free” Really Mean

If you’re newly diagnosed, you’ve probably already realized that understanding what gluten-free really means isn’t as simple as skipping bread. The same goes for dairy-free. Labels feel confusing, and so many ingredients feel hidden. Suddenly, something as basic as buying groceries can feel like a test you didn’t study for. (There is nothing worse, lol)
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Understanding Celiac Disease, Gluten-Free, and Dairy-Free Diets: What You Really Need to Know

If you’ve recently heard the words celiac disease, gluten-free, or dairy-free in a doctor’s office—or after a long stretch of confusing symptoms—you’re not alone. When I was first navigating a celiac disease, gluten-free dairy-free life, everything felt tangled together. Labels were confusing. Advice online didn’t always agree. And I felt like I was expected to understand it all overnight. That is probably why I have to stop and start over a few times - unfortunately.
Grieving Food Freedom After a Celiac Diagnosis blog post featured image with a sad woman at the dinner table.

Coping With Celiac Disease: Food Grief and Moving Forward

Grieving food freedom after a celiac diagnosis can be so frustrating — especially when everyone around you expects you to feel grateful, relieved, or “better now that you have answers.”
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Life After a Celiac Disease Diagnosis

Life after a celiac disease diagnosis can feel like everything you once did automatically now requires thought. If you’re newly diagnosed, you may be trying to understand labels, meals, family routines, and your own emotions all at once. It’s common to feel relieved to finally have answers — and at the same time unsettled by how much seems to be changing. When people talk about going gluten-free and dairy-free, it can sound overwhelming. But with time, clarity replaces confusion, and
Kids living healthy with gluten intolerance and celiac disease.

Living Healthy with Gluten Intolerance and Celiac Disease in Kids

Living healthy with gluten intolerance or Celiac disease in kids is possible. Learn symptoms, safe foods, and how families can thrive gluten-free.
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Your Complete Gluten-Free Dairy-Free Diet Guide for Beginners

At The Free, we’re a women-owned team (a mom and a grandma to four and counting!) who have walked this path ourselves. We built this guide to help you make the transition with confidence, clarity, and support — because no one should feel lost when it comes to taking care of their health.
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Our Vision for The Free

At The Free, our story began the same way many do, with family, food, and a shared realization that eating safely shouldn’t be so hard.
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What We Offer At The Free

As a mom and daughter-in-law team, we’ve experienced firsthand the challenges of living with Celiac disease and dairy allergies—from navigating restaurant menus to trying to find safe, family-friendly products on grocery shelves. Out of those experiences came our passion to educate, connect, and empower others who live the same reality every day.
Our Mission at tThe Free featured image of Sunni and Hanna laughing.

Our Mission at The Free

At The Free, we’re more than a resource; we’re a movement built on understanding, compassion, and education. And our mission is simple.
Sunni & Hannah sitting in a chair posing for the Free.

About The Free

Like so many stories, The Free started around the dinner table. Our founder and her gluten-free family know firsthand what it’s like to sit down for a meal and wonder, “Is this safe?”— to read every label twice, to turn down dinner invitations, or to carry “just-in-case” snacks wherever you go.
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Welcome to The Free

At The Free, we believe everyone deserves to live and eat without fear, free from hidden ingredients, constant label-checking stress, and that uneasy feeling that comes from not knowing what’s safe.
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Understanding Celiac Disease: Why It’s More Than Just a Diet

Understanding Celiac Disease: Why It’s More Than Just a Diet When most people hear the word Celiac disease, they picture someone following a strict gluten-free diet. And while diet is central to managing the condition, Celiac disease – also called celiac sprue or gluten-sensitive enteropathy – is far more than a food trend. It’s an […]

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Hannah’s Story: GF and DF!

If you’re reading this, I’m so happy you are here. I’m Hannah, Sunni’s daughter (in law). Back in 2013, I was diagnosed with Celiac disease. Let me give you a little backstory on how this came about. For as long as I can remember, my stomach has always hurt. It didn’t matter what I ate, […]

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Sunni’s Story: From Diagnosis to The Free

Sunni’s Story: From Diagnosis to The Free In 1999, My Life Completely Changed I was 29 years old when I heard four words that changed my life forever: “You have Celiac Disease.” At the time, I was a young mom with four kids under the age of six. My husband traveled most weeks for work, […]

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Top Allergy-Free Cooking Sites

Are you looking for top allergy-free cooking sites to get new ideas and recipes from? It can be hard to continue to come up with meals, and then you add an allergy or two on top of it, and it suddenly becomes ten times harder. Let’s look over these fantastic websites to find allergy-free meals […]

A woman holds a plate of sliced white bread, offering it to another woman who raises her hands in a “no” gesture, symbolizing gluten intolerance or avoiding bread.

The Basics of Gluten-Free Living: A Healthier Path to Wellness

In recent years, gluten-free living has gained popularity as a lifestyle choice for many individuals seeking better health and well-being. Whether you have celiac disease, non-celiac gluten sensitivity, or simply want to explore a gluten-free diet, understanding the basics is essential for success. In this comprehensive guide, we will delve into the world of gluten-free […]

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The Basics of Dairy-Free Living: An Introductory Guide

Embracing a dairy-free lifestyle can be a transformative journey toward improved health and well-being. Whether driven by lactose intolerance, ethical concerns, or a desire to explore new culinary horizons, switching to a dairy-free diet opens the door to a world of exciting alternatives. This introductory guide offers essential insights into the foundations of dairy-free living, […]

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May is Celiac Awareness Month

May is a significant month for individuals living with Celiac disease and those passionate about spreading awareness. Celiac Awareness Month provides a platform to educate others about this autoimmune disorder and the importance of gluten-free living. At The Free, a mother-daughter-owned blog dedicated to helping individuals find gluten-free restaurants and educating readers about Celiac disease, […]