Cutting down the gluten is almost no different than doing nothing at all, at least for me. Trace amounts over time is the same darn thing as eating a bagel. It takes very little to make you sick, depending on how sensitive you might be.
First, I would go to the doc and get tested. Test results can be skewed significantly if you try it on your own first (I know that firsthand
). They can let you know if you have any other things to watch out for, so you don't have to figure it out on your own. Be prepared, the doc might not be so keen on gluten free diets as a medical remedy, but my doc was supportive and guided me through the tests. There is a DNA test, an allergy/antibody test, and a GI scope (expensive) - any others, guys?
Then, when you've got a good baseline, go whole hog off the gluten. Be very strict - the hardest part is dealing with other people and explaining why you can't have the "gluten free" cookies that they baked for you on their gluten-laden cookie sheet, or why you can't have the omelette that they cooked for you on their non-stick pan that they made stir-fry in last night (soy sauce has wheat in it). Explain that your sensitivity is like a peanut allergy - even very trace amounts can be harmful.
If this is for your health and well-being, let that be your encouragement to speak up and lovingly explain everything - many more times than you may care to. Some will be awesomely supportive - others will be offended and selfishly upset that you refused their food. Forgive them and move on. The burden to explain well is on you, but the burden of a good response is all on them. But enjoy your supportive friends and family; they're wonderful.
Eating out is very difficult at first, so I would save navigating that until you feel confident at home and at the grocery store.
Another vote for avoiding the processed "GF" stuff - just because it's "gluten free" bread doesn't mean that it will help you feel better. Sometimes the facility has gluten products in it. Oats can also be harvested with some wheat/barley growing in the field, so avoid oats for a while too. I would just stick to whole foods - veggies, fruit, meat, and rice. Dairy might bother you a little bit at first but you can get over that with time. So your dietary habits might change too - instead of an english muffin you may eat a corn tortilla, etc.
It's tough to change your diet!!! But it gets a lot easier once you start feeling better. There's little to no temptation left when you realize, "oh, I will feel super crappy if I eat that."
I really missed a lot of things, but then I had to go on a gluten challenge for two weeks. I thought it would be great to eat oreos, bagels, etc. again - but honestly, I felt awful and they didn't taste nearly as good as I remembered. I'm very happy without them now.
Good luck!!