Eating out while living a gluten-free lifestyle can be challenging, but it doesn’t have to be. Whether you have celiac disease or a gluten intolerance, dining out should still be a fun and enjoyable experience. In this guide, we will share tips and tricks for navigating menus, communicating with servers, and staying safe when dining out gluten-free.

Know What to Avoid 🚫🌾

Before you head out to eat, it’s essential to know what ingredients contain gluten. Wheat, barley, and rye are the most common sources of gluten. However, you should also keep an eye out for hidden sources of gluten like malt, which is derived from barley, and couscous, which is made from wheat.

The following foods often contain gluten:

  • Bread, pasta, and other items made with wheat flour
  • Beer and other alcoholic beverages made with barley or wheat
  • Soy sauce, which contains wheat
  • Deli meats that can contain gluten fillers

A person holding a piece of bread with a no symbol

Research Restaurants Ahead of Time 🔍🍴

Do some research before heading out to eat by looking up menus online. Websites like Find Me Gluten-Free and AllergyEats can be incredibly helpful. You can filter by location, cuisine, and even specific gluten-free options. If you want to play it safe, call the restaurant ahead of time to ask about their gluten-free options.

Always inform the restaurant about your dietary needs in advance, to ease the pressure on both the restaurant staff, and yourself. Restaurants that care for their customers will take better care of your gluten-free meal.

A person scrolling through a restaurant menu on their phone

Ask Questions 🤔

During your visit, don’t be afraid to ask questions to get all the information you need to make an educated decision. Most restaurants have a gluten-free menu or allergen chart, but it’s always best to be sure.

Some of the questions you should ask the waiter or chef include:

  • Which dishes can be made gluten-free?
  • What modifications can be made to make a dish gluten-free?
  • Are there any allergens used in the preparation of the dish?

By being thorough and asking questions, you can enjoy your meal with peace of mind.

A person talking to a waiter

Choose Carefully 🍴👨‍🍳

When it comes to ordering gluten-free, it’s better to be safe than sorry. Choose dishes that are naturally gluten-free or can easily be modified for your dietary restrictions. Stick to simple dishes like grilled meats and steamed vegetables.

Here are some gluten-free-friendly options to consider:

  • Grilled chicken, steak, or fish
  • Baked potatoes or sweet potatoes
  • Salads without croutons
  • Sushi (without soy sauce)
  • Stir fry with gluten-free sauces

Make sure to specify your gluten-free requirements to the restaurant staff. This way, your dish won’t be contaminated.

A plate of grilled salmon with steamed vegetables

Beware of Cross-Contamination 🛡️

It’s essential to be aware of cross-contamination when dining out. Cross-contamination occurs when gluten-free food comes into contact with gluten-containing ingredients. This can happen when food is prepared on shared surfaces or cooked in shared fryers.

Here are some ways to avoid cross-contamination:

  • Inform your server of your dietary restrictions and ensure they know exactly what gluten-free means.
  • Ask for freshly-washed utensils and cooking surfaces to reduce the possibility of contact with gluten.
  • Check to see if anything you are ordering is deep-fried, as the fryer is often shared with gluten items

It’s always better to be cautious when dining out. Being a self-advocate will help ensure that your dining experience at a restaurant adheres to your dietary requirements.

A person talking to a chef in a restaurant kitchen

Conclusion 🌟👍

In conclusion: dining out gluten-free doesn’t have to be as intimidating as it may seem. Do your research, ask questions, choose carefully, and be aware of the possibility of accidentally consuming gluten.

While it’s always essential to prioritize your health, always remember that dining out should be a fun experience. By following these tips and tricks, you can dine out safely and enjoy your meals with peace of mind.

A group of friends smiling and holding up gluten-free dishes at a restaurant