Spotlight of the Month – Morgan McKenzie Moore
I’m delighted to shine this month’s spotlight on Morgan McKenzie Moore, aka How to Coeliac, whose journey I’ve had the joy of following since we first connected at the Allergy & Free From Show. Morgan’s authenticity, humour, and flair for creating gluten-free content, from dramatic Reels to her cookbook, have made her a standout voice in our community. Her ability to blend education, empathy, and humour makes her advocacy as inspiring as it is essential.
1. Can you share a little bit about yourself and your gluten-free journey?
I was diagnosed with coeliac disease in New Zealand in 2018, after finally deciding to see a doctor following years of unexplained gut symptoms. I was one of the lucky ones to be tested for coeliac disease straight away and had an endoscopy a few weeks later, which confirmed the diagnosis. They even let me bring it forward as I was about to move to the UK!
What stands out most from that time is how many symptoms I only noticed after I stopped eating gluten. I always assumed my issues – like constipation, diarrhoea, and bloating, were the main signs of coeliac disease. But once I went gluten free, I realised just how much it had been affecting me in other ways too. The brain fog, constant fatigue, mouth ulcers, and lingering pain I had learned to live with all disappeared.
It honestly felt like a veil had been lifted – I suddenly had energy and clarity I didn’t even realise I was missing.
2. What were some of the biggest challenges you faced when first navigating restaurants, travel, or social events with gluten restrictions, and how did you overcome them?
At the same time as being diagnosed, I also moved to the other side of the world. In some ways, I feel fortunate that all these big life changes happened at once, it was a chance to start fresh. I landed in London, which has to be one of the best places to have coeliac disease because of the amazing range of gluten-free options available.
That’s not to say it was easy. For me, social events were the hardest to navigate. I already found social situations challenging, and adding the fear of being seen as “fussy” or a nuisance because of my new dietary needs made eating out really stressful. For a while, I avoided it. But I’ve always loved food and trying new things, and I didn’t want my lack of confidence to hold me back.
One thing that helped me was my background in musical theatre, it’s a great teacher in putting yourself out there. And I think that’s the real key: practice. There’s no magic switch to suddenly feel comfortable advocating for yourself at a dinner table, it’s about doing it again and again until it feels a little less scary. Over time, I also realised that good friends and family don’t see you as a nuisance, they genuinely want you to be safe, and often end up advocating for you as well.
3. For someone newly diagnosed with coeliac disease or gluten intolerance, what are your top three practical tips to make the transition easier?
1. Give yourself permission to speak up. Advocate for yourself, ask all the questions you need to, and remember—you’re not being “difficult.” If it were your friend or family member in the same situation, you’d want them to speak up too.
2. Find your safe spots. Do a bit of research and build a list of trusted places to eat. For me, Instagram and TikTok have been incredible resources for discovering coeliac-friendly restaurants and products. Having those “go-to” spots makes eating out so much less stressful.
3. Be kind and patient with yourself. Going gluten free is a big life change, and it’s okay if it takes time to adjust. You don’t have to get everything perfect straight away – it’s about learning, step by step.
4. The gluten-free and allergy community can sometimes feel isolating. What advice would you give to someone who’s struggling to feel included when it comes to food and social situations?
Gluten-free supper clubs and free-from festivals are brilliant ways to connect with others who truly understand what it’s like – you immediately feel less alone when you’re surrounded by people who “get it.”
Something that’s helped me personally is taking control of social situations. Don’t be afraid to be the one who makes the booking! I actually love choosing the restaurant for group outings, because I know it’s somewhere safe for me, and everyone else usually appreciates not having to decide.And here’s a slightly unexpected piece of advice from someone whose life revolves around food: life doesn’t have to be about food. For me, martial arts has become a huge part of my world – it’s a space where food isn’t the focus, and I feel completely included. Plus, funnily enough, I discovered that three of the people I do karate with also have coeliac disease, so community shows up in unexpected places too.
5. As a creator and advocate, how do you hope your work helps others with allergies, and what’s one piece of wisdom you’d like to pass on to the next generation of the allergy community?
As a creator and advocate, I hope my work shows people that living gluten free doesn’t have to mean missing out. The free-from sector is constantly evolving and making huge leaps forward, and I want to celebrate that progress by sharing the exciting products, restaurants, and experiences that make life safer and more enjoyable for people with allergies.
Beyond that, I want people to feel seen. When you’re newly diagnosed, it can feel overwhelming and even a little isolating, but by sharing my journey – the challenges and the wins – I hope others realise they’re not alone, and that there’s a whole community rooting for them.
If I could share one piece of wisdom with the next generation of the allergy community, it would be this: never shrink yourself to make others comfortable. You deserve to eat safely and confidently, and your voice matters. Advocating for your needs is not being “fussy” – it’s protecting your health, and that is always worth standing up for.
Check Morgan out on social media:
Instagram: @howtocoeliac
TikTok: @howtocoeliac
Website: https://www.how-to-coeliac.com/
