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PODCAST

Gluten Free Engineer - Making Gluten Free Easy

Carrie Saunders

Feeling lost, overwhelmed, or frustrated on your gluten-free journey? I felt that way and you’ve come to the right place to feel supported, understood and to find gluten free to be easier.Hi, I’m Carrie Saunders, host of The Gluten Free Engineer. As someone with celiac disease (or coeliac, depending on where you’re from!), I understand the confusion and overwhelm that come with it. With a husband and three kids also navigating this lifestyle, I’ve learned the hard way how to make gluten-free living

health & fitness nutrition

All Episodes

13:08

Why Gluten Reactions Can Be Delayed

Gluten Free Engineer - Making Gluten Free Easy ·

2026/02/19

Text Carrie!Have you ever eaten something, felt fine, and then hours later or even the next day felt terrible and wondered, was that gluten? Delayed gluten reactions are incredibly common, but they're also incredibly confusing. Today we're going to talk about why gluten reactions aren't always immediate, what happens in the body, and how to think about delayed symptoms without spiraling into anxiety. If you've ever second-guessed yourself after a reaction, this episode is for

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14:30

How To Navigate Alcohol And Mocktails When You’re...

Gluten Free Engineer - Making Gluten Free Easy ·

2026/02/12

Text Carrie!If you’re gluten-free and unsure how alcohol fits into your life — whether you drink occasionally, rarely, or not at all — this episode is for you. Drinking gluten-free can be confusing, and the risks aren’t always about what’s in your glass. Today, I’m sharing what I’ve learned about drinking safely while gluten-free, including alcoholic and non-alcoholic options, real-life risks people don’t talk about, and how to make choices that support your body and your health. This episode is

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10:05

What is IBS and Why It Is Often a Placeholder Diagnosis

Gluten Free Engineer - Making Gluten Free Easy ·

2026/02/05

Text Carrie!If you’ve ever been told you have IBS and walked away feeling confused, dismissed, or still sick, I want you to know you’re not alone. IBS is a real diagnosis — but for many people, it’s also the label given when we don’t yet understand what’s actually irritating the gut. Today, I want to talk about why IBS is so commonly diagnosed, what it really means, and why it often becomes a stopping point when it should be the beginning of deeper answers. My goal here isn’t to criticize doctors —

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16:56

Why Food Anxiety Is So Common When You’re Gluten-Free...

Gluten Free Engineer - Making Gluten Free Easy ·

2026/01/29

Text Carrie!If food makes you nervous now that you are gluten free — if you overthink menus, hesitate at social events, or feel a pit in your stomach when you’re not in control of the food — I want you to know this first: you’re not broken, dramatic, or doing gluten-free wrong. Food anxiety is incredibly common when you’re gluten-free, especially with celiac or gluten sensitivity. Today, we’re talking about why that anxiety develops, why it makes sense, and how to start loosening its grip without

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20:19

The Questions I Wish I Had Asked My Doctor Sooner...

Gluten Free Engineer - Making Gluten Free Easy ·

2026/01/22

Text Carrie!When I was first navigating celiac disease and gluten intolerance, I trusted that my doctor would tell me everything I needed to know. But looking back, there are so many questions I wish I had asked sooner — questions that would have saved me time, stress, and unnecessary symptoms. Today, I’m sharing the questions I wish I had brought to my doctor earlier, so you can feel more informed, more confident, and better equipped to advocate for your health. Stick around until the end, because

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9:27

Gluten-Free Grocery Shopping Without the Overwhelm

Gluten Free Engineer - Making Gluten Free Easy ·

2026/01/15

Text Carrie!If grocery shopping gluten-free feels exhausting — reading labels, second-guessing ingredients, and wondering if you’re missing something — this episode is for you. Gluten-free grocery shopping doesn’t have to take forever or leave you feeling overwhelmed. Today, I’m sharing how I approach gluten-free grocery shopping in a way that feels calmer, more confident, and much less stressful. This isn’t about being fast — it’s about having a system that works. And at the end, I’ll share the

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10:09

The 7 Sneakiest Places Gluten Shows Up

Gluten Free Engineer - Making Gluten Free Easy ·

2026/01/08

Text Carrie!When I first went gluten-free, I thought avoiding bread and pasta was enough. I quickly learned how wrong that was. Gluten hides in places you’d never expect — places that shocked me when I first discovered them. Today, I’m sharing the 7 sneakiest places gluten shows up, why they’re risky, and how to protect yourself without feeling overwhelmed. Stick around until the end, because the last one on this list caught me completely off guard — and it’s one that trips up a lot of people. This

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15:26

The Gluten-Free Foods That Actually Hurt My Healing...

Gluten Free Engineer - Making Gluten Free Easy ·

2026/01/01

Text Carrie!One of the most confusing parts of going gluten-free is this: you remove gluten, you follow all the rules, and you’re still not feeling great. You’re eating foods that are technically gluten-free… so why are you still bloated, foggy, or uncomfortable? Today, I want to talk about the gluten-free foods that actually hurt my healing, even though they were considered safe. This episode isn’t about fear or restriction. It’s about understanding your body and giving yourself permission to

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10:42

What I Stopped Doing After Going Gluten-Free (And Why...

Gluten Free Engineer - Making Gluten Free Easy ·

2025/12/25

Text Carrie!When I first went gluten-free, I focused so much on what I needed to start doing — reading labels, avoiding cross-contact, learning new recipes. But honestly? The things I STOPPED doing made the biggest difference in how I felt and how confident I became. Today, I’m sharing the habits, mindsets, and patterns I stopped once I started living gluten-free — and why those changes completely transformed my healing. This episode is brought to you by Find Me Gluten Free—your go-to app for

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9:15

The Gluten-Free Habits That Made My Life 10 Times Easier

Gluten Free Engineer - Making Gluten Free Easy ·

2025/12/18

Text Carrie!When I first went gluten-free, everything felt overwhelming. Reading every label, worrying about cross-contact, trying to figure out what was safe… it was a lot. But over the years, I’ve built small habits that have made my gluten-free life so much easier. In today’s episode, I’m sharing those habits — the simple things I do almost without thinking now, but that completely changed my confidence, my routines, and my sanity. Stick around to the end, because I’ll share the one habit I wish

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20:39

The Gluten-Free Foods I Always Keep In My Kitchen

Gluten Free Engineer - Making Gluten Free Easy ·

2025/12/11

Text Carrie!If you’ve ever stood in your kitchen thinking, ‘Okay… what can I actually eat that’s gluten-free, easy, and satisfying?’ it’s something I used to do every day. Today, I’m sharing the gluten-free foods I always keep in my kitchen. These are my everyday staples — the things that help me stay safe, make quick meals, and avoid that panic when I’m hungry and tired. And stick around until the end, because I’ll share the one pantry item that has saved me from so many last-minute food

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13:16

5 Things I Wish I Knew When I First Went Gluten-Free

Gluten Free Engineer - Making Gluten Free Easy ·

2025/12/04

Text Carrie!If you’re new to the gluten-free lifestyle — or you remember those early days of feeling overwhelmed — today’s episode is for you. When I first went gluten-free, I had no idea how much my life was about to change… for the better AND the harder. I made mistakes, I was frustrated in grocery aisles, and I learned so many things the hard way. Today, I’m sharing the 5 things I wish I knew when I first went gluten-free, so your journey can be smoother than mine. And stick around until the end,

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14:47

Why Some People React to Gluten-Free Foods

Gluten Free Engineer - Making Gluten Free Easy ·

2025/11/27

Text Carrie!You’ve gone gluten-free, but something still isn’t right. You’re doing everything ‘by the book,’ avoiding gluten completely — and yet, you’re still bloated, tired, or having reactions. So what’s going on? In today’s episode, we’re diving into why some people react to gluten-free foods — even when they’re technically safe. I’ll break down common triggers, what to look out for on ingredient labels, and how to start figuring out what your body’s really trying to tell you. And stick with me

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17:06

How Long Does It Really Take to Heal After Going...

Gluten Free Engineer - Making Gluten Free Easy ·

2025/11/20

Text Carrie!If you’ve just gone gluten-free, you might be wondering — how long does it actually take to feel better? Is it days, weeks, or months? Healing looks different for everyone, and it’s not always a straight line. In today’s episode, I’ll break down what happens in your body after removing gluten, what kind of improvements you can expect and when, and how to tell if your healing is on track. Stick with me until the end, because I’ll share one thing that helped me notice real progress — even

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18:37

Gluten-Free Thanksgiving Menu Ideas (That Everyone...

Gluten Free Engineer - Making Gluten Free Easy ·

2025/11/13

Text Carrie!One of the biggest worries people have when going gluten-free is, ‘What on earth am I going to eat at Thanksgiving?’ Will it still taste good? Will everyone else actually enjoy it too? The good news is — yes, absolutely! In today’s episode, I’m sharing gluten-free Thanksgiving menu ideas that everyone at your table will love. From side dishes to desserts, I’ll walk you through simple swaps and family-favorite recipes that prove gluten-free food can be both safe and delicious. Stick with

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13:39

Surviving Thanksgiving Gluten-Free - Without the Stress

Gluten Free Engineer - Making Gluten Free Easy ·

2025/11/06

Text Carrie!Thanksgiving can be one of the hardest holidays when you’re gluten-free. There’s food everywhere, family traditions, and sometimes… not much you can safely eat. It can feel stressful, awkward, or even isolating. But it doesn’t have to be that way. In this episode, I’m sharing how to survive Thanksgiving gluten-free — without the stress — so you can actually enjoy the day, feel confident, and stay healthy. Stick around until the end, because I’ll share my personal trick for navigating

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11:07

How to Cope When You Feel Left Out Because of Food

Gluten Free Engineer - Making Gluten Free Easy ·

2025/10/30

Text Carrie!Have you ever been at a party, a work lunch, or a family gathering and realized there’s nothing you can eat? Everyone else is digging in, and you’re trying to smile through it while feeling left out or awkward. I’ve been there more times than I can count, and it can really sting. In today’s episode, we’re talking about how to handle those moments when being gluten-free feels isolating — how to prepare ahead, what to say, and how to take care of your emotions when food becomes a dividing

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13:01

Gluten and the Brain: Why Brain Fog Is a Real Thing

Gluten Free Engineer - Making Gluten Free Easy ·

2025/10/23

Text Carrie!Have you ever felt foggy, forgetful, or like your brain just isn’t firing the way it used to — especially after being glutened? You’re not imagining it. There’s growing research showing how gluten can affect the brain and nervous system, even in people without obvious stomach issues. In today’s episode, we’ll unpack what ‘gluten brain fog’ really is, why it happens, and what you can do to clear your head and feel like yourself again. And stick around until the end, because I’ll share the

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12:53

Why Your Gluten Symptoms Are Real (Even if Doctors...

Gluten Free Engineer - Making Gluten Free Easy ·

2025/10/16

Text Carrie!Have you ever been told your gluten symptoms are all in your head? Maybe a doctor brushed them off, or friends and family made you feel dramatic for needing to eat gluten-free. I want you to know this: you’re not crazy, and your symptoms are real. In today’s episode, I’ll share why gluten can cause so many different symptoms, why doctors sometimes dismiss them, and how to trust your body even when others don’t. Stick with me until the end, because I’ll share a simple way to advocate for

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15:48

The First 30 Days Gluten-Free: What to Expect and How...

Gluten Free Engineer - Making Gluten Free Easy ·

2025/10/09

Text Carrie!The first 30 days gluten-free can feel overwhelming — you’re cleaning out the pantry, reading labels like a detective, and maybe even wondering if you’ll ever feel normal again. But here’s the good news: those first weeks can also be a time of big wins if you know what to expect. In today’s episode, I’ll share the changes you might notice in your body, the challenges that trip people up, and practical tips to not just survive — but thrive — in your first month gluten-free. And stick with

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