More people than I realized have specialized dietary needs. Friends and family are dealing with diabetes, one person has severe food allergies, another celiac disease, and still other conditions that require careful attention to what they eat. It got me wondering: what really happens to these folks when disaster strikes and their very specific foods disappear?
The more I researched this question, the clearer it became that people with celiac disease, in particular, face a particularly tough challenge. While someone with diabetes might struggle to find sugar-free options, at least they can probably eat regular food in a pinch without their guts wrenching into a knot for the rest of the week. But for someone with celiac disease, even a tiny amount of gluten can trigger debilitating symptoms that last for days or weeks.
That realization hit me hard. These people don’t have the luxury of “making do” with whatever food is available. My guess is there are other dietary problems that are similarly debilitating.
The Hard Truth About Post-Disaster Food Access
Here’s what most people don’t consider: after a major disaster, gluten-free foods will be among the first to disappear and the last to be restocked. Think about it logically. Emergency food distributions typically focus on getting calories to people quickly. That means basic staples like bread, crackers, pasta, and canned goods with wheat-based fillers.
Red Cross shelters and FEMA food trucks aren’t going to have certified gluten-free foods, vegan options, or organic coffee. Local stores that reopen will prioritize restocking high-volume, shelf-stable items that feed the masses. Specialized dietary products? Those will be luxury items that may not return to shelves for months.
Even worse, during crisis situations, people with celiac disease face a double threat. Getting “glutened” doesn’t just mean a few days of discomfort. We’re talking about vomiting, severe diarrhea, brain fog, and joint pain when you need to be thinking clearly and staying strong. In a situation where medical care might be limited or unavailable, that kind of physical breakdown could be life-threatening, to say the least.
The bottom line is this: if you have celiac disease (or any serious dietary concern) or know someone who does, waiting until after disaster strikes to figure out the food situation is a poor choice.
What Actually Needs to Go in Your Celiac-Safe Stockpile?
The good news is that building a gluten-free emergency food supply isn’t impossible. You just need to be more selective and strategic about what you store.
Start with naturally gluten-free staples that have long shelf lives. White and brown rice top the list because they’re calorie-dense and store for years when kept dry. Quinoa brings protein to the table and keeps well in sealed containers. Dried beans and lentils give you fiber, iron, and plant protein that can anchor many meals.
Don’t overlook cornmeal and certified gluten-free oats. Both are versatile and shelf-stable. The key word here is “certified” when it comes to oats. Regular oats often get cross-contaminated with wheat during processing, so this isn’t the place to cut corners.
For protein, canned fish like tuna, salmon, and sardines are good choices. They’re packed with healthy fats and protein, plus they store indefinitely. Canned chicken and beef work too, but read those labels carefully. Some brands add wheat-based fillers or seasonings that contain gluten.
Rice noodles and certified gluten-free pasta give you comfort food options that cook quickly. Instant mashed potatoes (check the label) and dehydrated vegetables round out your base ingredients.
Here’s something most people overlook: medications and supplements. Many prescription drugs and over-the-counter meds contain gluten-based fillers. That includes some surprising ones like certain pain relievers and vitamins, so if you’re wanting to store vitamins as a stop-gap (and you should), then you need to verify what’s in them.
Now’s the time to stock up on certified gluten-free multivitamins, especially B12 and iron supplements. People with celiac disease often have absorption issues. Stress can make the problem worse, and because disasters brings stress, well, you get the idea. Don’t forget gluten-free anti-diarrheal medications and electrolyte replacement products because that’s a thing, too.
The Label Reading Challenge Gets Harder in Crisis Mode
This is where things get tricky. Reading labels becomes critical when you can’t search online for ingredients or scan barcodes on your phone. You may need to know the danger words by heart.
Obviously, wheat, barley, and rye are no-goes. But watch out for sneaky ones like malt extract (usually from barley) and modified food starch (often wheat in processed foods). Natural flavors can contain gluten unless the product is specifically labeled gluten-free. Hydrolyzed vegetable protein might come from wheat.
The scary part is that during emergencies, you might encounter food products you’ve never tried before. Maybe it’s MREs or freeze-dried food. Or some type of bulk food someone is trading. If you don’t recognize an ingredient and the product isn’t clearly marked gluten-free, you’ll have to choose to risk it or not.
This is why building your stockpile now, while you have time to research and verify products, is so important. At minimum, doing so eliminates as much guesswork as possible when stress levels are high and information is limited.
Don’t Wait!
I’ve covered food storage strategies in depth in my second edition Food Storage book, but the celiac angle adds layers of complexity I hadn’t fully appreciated at the time. The more I learn about specialized dietary needs, the more convinced I am that generic emergency preparedness advice falls short for a not insignificant portion of the population.
If you or someone in your family has celiac disease (or something similarly debilitating), then this isn’t something you can put off. Start building that specialized food stockpile now, while gluten-free products are readily available and you have time to do your research properly.
Begin with a 30-day supply and work your way up to three months or more. Rotate your stock regularly, using older items in your regular meal planning and replacing them with fresh supplies. Keep detailed lists of what you have and when it expires. This is prepping 101.
Store everything properly in cool, dry conditions. Consider investing in mylar bags with oxygen absorbers for bulk grains and dried goods. Vacuum-sealed containers work well for nuts, seeds, and snacks. And, of course, label everything so that it’s clear what you have AND so that others, like family or friends, don’t accidentally get into your stash.
For what it’s worth, I’ve written before about managing food allergies and dietary restrictions in emergency situations prior, and the same principles apply here: knowledge and preparation beat improvisation every time.
Here’s a video that explains the process of building a celiac-safe emergency food supply in more detail, if interested:
Take action now. Your future self, and certainly your intestines, will thank you for it.
Got celiac disease or something equally debilitating from a dietary perspective? Share your thoughts on what you’re doing to prepare below.
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