Hello, fellow gluten-free foodies! 👋 I know the struggle of finding safe and delicious options while dining out can be real. Luckily, with a little bit of knowledge and planning, enjoying a meal out with friends and family can still be stress-free and enjoyable. Here are some best practices to help you stay healthy and happy!

Do your research ahead of time 🕵️‍♀️

Before heading out to eat, take some time to research the restaurant and menu options. Many restaurants now have their menus online, which can make searching for gluten-free options much easier. It is important to call ahead and ask any questions you may have about their gluten-free options or if they can accommodate your dietary needs.

A laptop with a search engine and a restaurant website on the screen.

Communicate your needs with the server 🗣️

When dining out, communicate with your server about your gluten-free needs. Make sure they know and understand your dietary requirements. It’s important to politely ask questions and to not assume that something is gluten-free without checking. Always double-check if any sauces, dressings, or toppings contain gluten.

A person having a conversation with a server at a restaurant.

Be wary of cross-contamination ⚠️

Cross-contamination could potentially occur in kitchens when gluten-free items are cooked near gluten-containing items. Ask if the kitchen has separate preparation areas, utensils, or pans that are designated for gluten-free cooking. It is also helpful to remind your server of your gluten-free needs when they bring out your food.

A chef in a kitchen, using separate utensils and pans to prepare gluten-free food.

Look for naturally gluten-free options 🥦🥕🍊

Instead of solely relying on gluten-free substitutes, look for menu items that are naturally gluten-free, such as grilled meats, fish, salads, and roasted vegetables. These options are usually safer bets and are less likely to be contaminated with gluten. Some restaurants even have specific gluten-free menus.

A picture of a colorful salad with grilled chicken.

Don’t be afraid to speak up 🗣️

If you feel unsure or uncomfortable with the restaurant or menu options, don’t be afraid to speak up or request to speak with the manager. Remember, you have the right to be informed about the ingredients in your food and to have a safe dining experience.

A person at a restaurant, speaking with a manager about their gluten-free needs.

Gluten-free dining out can be a fun and enjoyable experience when you follow these best practices. Remember to always communicate your needs with your server and to do your research before heading out to eat. Happy dining! 🍽️

A group of happy people dining out at a restaurant.