So the holidays are coming. 🎄

And instead of getting excited about cookies and cozy dinners, your brain goes straight to:

"Oh no. The food. The questions. The stress."

You’re not alone.

If you’ve ever felt more dread than joy thinking about your food sensitivities during the holidays, I see you. While everyone else dreams of stuffing and pie, you’re scanning the room for survival:

• Is there anything here I can eat?
• Will I leave hungry again?
• Am I being dramatic or just taking care of myself?

Let me be clear: you are NOT high maintenance.

You’re navigating food restrictions in a culture obsessed with food conformity and minimal empathy. But there is a better way. And it starts with getting radically clear on what YOU need.

In this post, I’m sharing my exact 3-step process I use (and teach clients) to confidently enjoy holiday meals — gluten-free, grain-free, dairy-free and drama-free. Let’s go.

Step 1: Get Crystal Clear On Your Holiday Needs (Before Talking to Anyone Else)

The KEYWORD to reducing food-related holiday anxiety?

Clarity.

Before you tell a single soul about your food restrictions, you need to know exactly what you want.

Ask yourself:

• What am I most anxious about?
• Is it one specific person, party, or dish?
• What would make this gathering feel successful for me?
• What do I need to feel full, safe, and included?

💡 This is your blueprint.

Make a list. Journal it out. These are YOUR non-negotiables. And here’s the wild truth most people miss:

You are allowed to have preferences around food.

Other people may be triggered because they don’t know how to advocate for their own health. That’s not your problem.

Once you’re clear, then you can choose who’s worth talking to.

Not everyone needs to know your story. Focus on decision-makers or supportive people (spouse, host, close friend).

And remember: advocate with kindness, but don’t own other people’s reactions.

They’re responsible for their feelings.

You’re responsible for your body.

Need help with this part? Grab my FREE download: 10 Scripts to Talk About Your Food Restrictions. It’s the easiest way to start these convos without drama.

Step 2: Find Your Holiday Food Allies (Hint: You’re Not Meant to Do This Alone)

Once you know what you need, it's time to ask:

Who will help me?

No healing journey happens in a vacuum.

Your support network matters — even if it’s just one person. This could be:

• A spouse who backs you up at dinner
• A parent who’s open to modifying a dish
• A friend who brings a compliant dessert

Start here:

• Is there someone who can split the meal load with you?
• Could they make a dish gluten-free with a simple swap?
• Can YOU bring something for everyone to try?

🔥 Pro tip: Bring a dish everyone loves. Prove your food isn't "weird" — it's delicious.

This helps people feel less defensive. And it plants seeds for future support.

Need recipe ideas? Download my Family Recipe Book or check out:

• Episode 171: 3 Dairy-Free Swaps for Creamy Recipes
• Episode 205: My Top 5 Grain-Free Breads

Let people taste and see that food restrictions don’t mean boring food.